If you have trouble making time for a healthy breakfast in the morning, overnight breakfast-in-a-jar recipes might be the answer. They're easy to make and great on-the-go. This particular recipe comes from The Kitchn. It’s creamy, nutty, and filling — with just the right amount of sweet and spice, thanks to the maple syrup and cardamom. The flavor is delicious and, because the ingredients are blended together, it has a rich, smooth texture.
Why You Should Eat Chia Seeds
Native to Southern Mexico, chia seeds were the food ration of choice for Aztec soldiers.[1] These warriors are said to have sustained themselves during battle with just a tablespoon per day.[2] Today, chia seeds are considered a functional food,[3] meaning they offer a great number of health benefits with relatively few calories. They’re a great substitute for traditional carb-loading. Endurance athletes can actually “chia seed load” before a big event.[4]
Chia seeds are known for being a great source of omega-3s, protein, and fiber,[5] but they offer much more, especially considering their tiny size. They’re a great source of protein, minerals, and antioxidants. Chia seeds are an excellent source of calcium, phosphorous, magnesium, manganese, potassium, and iron.[6] In fact, one ounce of chia seeds has 2.4 times more iron than an ounce of beef liver.[7]
Chia seeds also boast a healthy dose of quercetin, a powerful antioxidant that prevents the oxidation of fats, proteins, and DNA. Chlorogenic acid and caffeic acid, two more antioxidants present in chia seeds, are significantly more effective than common antioxidants like vitamins C and E. They scavenge for free radicals and superoxides, helping prevent oxidative damage at the molecular level.[1]
Coconut Cardamom Chia Seed Pudding
- Prep time: 15 minutes
- Refrigerate time: 2 to 8 hours
- Serves: 6
Equipment
- Blender or food processor
- Small glass containers or jars
Ingredients
- 1 ½ tbsp organic coconut flakes
- ¼ cup organic chia seeds
- 3 cups lukewarm, purified water
- ¼ tsp Himalayan crystal salt
- ¼ cup organic hazelnuts or pecans
- ¾ cup organic cashews
- ½ tsp organic vanilla
- 3 tbsp organic maple syrup
- ½ tsp organic cardamom
- Organic cinnamon and chopped organic pecans for garnish (optional)
Directions
- Combine all ingredients in the blender — add water last.
- Let the mixture sit for 2 to 5 minutes to allow the chia seeds to absorb the water.
- Pulse mixture until well combined, about one minute.
- Pour chia seed pudding into glass jars. The pudding will be very runny at this point.
- Refrigerate at least two hours, but preferably overnight, to allow pudding to thicken.
References (7)
- Ayerza, Ricardo, and Wayne Coates. Chia: Rediscovering a Forgotten Crop of the Aztecs. N.p.:University of Arizona Press, 2005. Book.
- “Journey Through Our Heritage: Sacred Sites and Sacred Foods.” Metropolitan State University. n.d. Web. 6 Oct. 2016.
- Ali, Mohd, et al. “The Promising Future of Chia, Salvia Hispanica L.” Journal of biomedicine & biotechnology. 2012. (2012): n.pag. Web. 6 Oct. 2016.
- Illian, Travis G, Jason C Casey, and Phillip A Bishop. “Omega 3 Chia Seed Loading as a Means of Carbohydrate Loading: The Journal of Strength & Conditioning Research.” (2011): n.pag. Web. 6 Oct. 2016.
- “Healthy food trends -- chia seeds.” 5 Oct. 2016. Web. 6 Oct. 2016.
- “Seeds, chia seeds, dried nutrition facts & calories.”chia seeds, dried nutrition facts & calories.” 2014. Web. 6 Oct. 2016.
- Beef, variety meats and by-products, liver, raw nutrition facts & calories. 2014. Web. 6 Oct. 2016.
†Results may vary. Information and statements made are for education purposes and are not intended to replace the advice of your doctor. If you have a severe medical condition or health concern, see your physician.
