• Mara

MANGO, COCONUT AND CHIA PUDDING

Updated: Jun 6

Pudding for breakfast? sounds good to me. This has to be one of my absolute favourite recipes. Quick, easy and delicious


INGREDIENTS

Fresh or frozen mango

1/2 cup chia seeds

1 1/2 cups coconut milk

1 tsp vanilla essence

2 tbsp maple syrup

pinch of salt


METHOD

1. Combine chia seeds, vanilla, maple syrup, salt and coconut milk together and leave to chill in the fridge for around 20 - 30 mins the chia seeds will have soaked up all the liquid and you should have a thick mixture.

2. Meanwhile put the fresh or frozen mango into the blender and blend until smooth

3. Stir the chia seed mixture, making sure there are no lumps, adding additional liquid for a runnier consistency if needed

4. Pour the chia seed mixture into 4 glasses, top with the blended mango and serve


Not a fan of chia seed. Try using quinoa flakes for this recipe instead.


CHIA

Chia seeds are the tiny black seeds from the Salvia hispanica plant. A member of the mint family, the plant originates from Central and South America. As an ingredient, the seeds are incredibly versatile. Their ability to absorb liquid and form a gel, this means they can be used to thicken sauces, used as an egg replacement and make a sugar-free jam.

Nutritional benefits of chia seeds A handful of chia seeds (25g) contains approximately:

  • 122 kcal/508KJ

  • 4.1g protein

  • 2g carbohydrates

  • 8.6g fibre

  • 7g fat

  • 158mg calcium

  • 84mg magnesium

  • 93mg iron

  • 15mg zinc

  • 68mg manganese


5 top health benefits of chia seeds?

May promote bone health Chia seeds are a rich source of minerals, which are known to be beneficial for bone health, including calcium, magnesium and phosphorus. A 25g portion of chia seeds contains approximately 158mg of calcium which makes a significant contribution when compared to the equivalent amount of milk.

May lower blood pressure

Including chia seeds in your diet appears to have cardio protective benefits , this may be thanks to their poly-unsaturated fat content, high fibre levels and anti-inflammatory properties. Chia seeds and chia flour have also been found to lower blood pressure in those with hypertension, the effects were relevant for both medicated and non-medicated participants. However, it’s worth remembering that any dietary change needs to be accompanied by lifestyle and exercise modifications to have any appreciable benefit on heart health.


May improve blood sugar management.

Studies examining the effect of chia seeds on blood sugar control in animals showed an improvement in insulin resistance. This was echoed by similar clinical studies examining the effects of bread made using chia seeds, on reducing blood sugar response in humans.

May reduce the risk of diabetes The nutritional make-up of chia seeds, being rich in poly-unsaturated omega-3 fatty acids, protein and fibre, makes them especially suited for helping to stabilise blood-sugar levels. Some research has suggested that chia seeds may be beneficial for overweight and obese patients with type 2 diabetes. However, there is no conclusive evidence to suggest chia seeds can directly reduce the risk of diabetes.

May improve digestive health A handful of chia seeds (25g) supplies almost 9g fibre which makes a healthy contribution towards the daily recommended intake 30g. Adequate fibre in the diet is important for digestive health and for maintaining a healthy gut microbiome. A diet rich in fibre lowers the risk of a number of diseases and also reduces all cause mortality. All those chia benefits topped off with a fibre filled, antioxidant and vitamin C rich juicy mango that is great for skin, eye health and gut.


DID YOU TRY THIS RECIPE?


If you did, I would love to hear and see how it went. Tag me on my instagram @mara_kintara



















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