Chia Pudding

I’ve lived with chronic migraine for the past fourteen years of my life. Since I’ve been at home a lot more due to recent events I’ve been taking this time to focus on treating my migraines with a more natural approach. I hate having to take medication with scary side-effects that only treat each episode, instead of actually treating the condition itself and preventing attacks from happening. This journey has involved trying to find out some of my migraine triggers, and to cut them out of my life. I’ve already determined that caffeine is probably responsible for at least half of my migraines. During quarantine I cut out caffeine with the exception of a piece of chocolate or a baked good with cocoa in it every now and then. This paired with avoiding most types of alcohol, and doing yoga and other moderate exercise religiously, has led to me having maybe 4-6 migraine days a month as opposed to 6-12.

While focusing on food triggers I realized a number of my migraines start when I wait too long in between meals. Fluctuations in blood sugar can be a trigger for migraine. I’ve started eating four or five smaller meals throughout the day to try to prevent this. This has meant coming up with a number of low glycemic index snacks that are easy to prepare ahead of time. If I have to stop what I’m doing to make every snack the moment I need to eat it there’s a good chance I’m going to skip it.

This brings me to our versatile snack recipe for today…chia pudding! Chia seeds have been all the rage since 1977 when the Chia Pet came into existence. Now they’re raved about as a “super food”. Personally, I hesitate to label anything as a “super food”. I feel that nomenclature leads to over-consumption of one food. Nothing is a cure all. There can indeed be too much of a good thing. That being said, chia seeds are pretty great. They’re incredibly low on the glycemic index, rich in nutrients, and their ability to hold ten times their weight in liquid makes them very filling.


Plain or Vanilla Chia Pudding

  • Servings: 2-3
  • Difficulty: easy
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If you’re looking for a truly low glycemic index snack you can leave out the maple syrup.

Ingredients

  • 1/4 cup oat milk or other non-dairy milk
  • 1 tbsp maple syrup (optional)
  • 1/4 tsp vanilla extract (optional, or you can use a flavored non-dairy milk)
  • 1 tbsp chia seeds

Directions

  1. Combine oat milk, maple syrup, and vanilla extract into a bowl.
  2. Whisk together wet ingredients until they are thoroughly integrated.
  3. Stir in chia seeds, and let sit at room temperature for 10 minutes.
  4. Stir mixture thoroughly, cover, and place in refrigerator for 3 hours.
  5. Once the chia seeds have absorbed the liquid serve them in a jar, ramekin, or other serving dish.

To make a more decadent snack layer your pudding with fresh fruit, jam, or other add-ins. Top with non-dairy whipped cream. Just keep in mind that this adds a lot of additional sugar to the dish.

In addition to our basic plain, or vanilla pudding recipe we’ve developed a chocolate pudding and a nut butter pudding. We’ll be working on some fruit based puddings, and hope to post them to the blog when they’re more refined. If you’re trying to incorporate more healthy snacks throughout the day it’s important to have variety, so we’ve included all three recipes here. While chia pudding is a great snack I don’t recommend having it every day, as over-consumption can cause some minor gastrointestinal distress.


Chocolate Chia Pudding

  • Servings: 2-3
  • Difficulty: easy
  • Print

If you’re looking for a truly low glycemic index snack you can leave out the maple syrup.

Ingredients

  • 1/4 cup oat milk or other non-dairy milk
  • 1 tbsp maple syrup (optional)
  • 1 tbsp cocoa powder
  • 1 tbsp chia seeds

Directions

  1. Combine oat milk, and maple syrup into a bowl.
  2. Sift cocoa powder into the bowl to avoid clumps.
  3. Whisk together wet ingredients until they are thoroughly integrated.
  4. Stir in chia seeds, and let sit at room temperature for 10 minutes.
  5. Stir mixture thoroughly, cover, and place in refrigerator for 3 hours.
  6. Once the chia seeds have absorbed the liquid serve them in a jar, ramekin, or other serving dish.

To make a more decadent snack layer your pudding with your favorite nut butter, or fruit. Top with non-dairy whipped cream. Just keep in mind that this adds a lot of additional sugar to the dish.

When having this chia pudding as a snack I normally serve it plain, but if I’m having it as a healthy-ish dessert I’ll serve it with some decadent add-ins. Some great add ins are chocolate chips, nut-butter, fresh fruit, non-dairy whipped cream, granola and homemade jam. You can also layer different flavors of pudding together. If you make a great new flavor combination that we haven’t mentioned here let us know in the comments!


Nut Butter Chia Pudding

  • Servings: 2-3
  • Difficulty: easy
  • Print

If you’re looking for a truly low glycemic index snack you can leave out the maple syrup.

Ingredients

  • 1/4 cup oat milk or other non-dairy milk
  • 1 tbsp maple syrup (optional)
  • 1 tbsp creamy almond butter, or other nut butter
  • 1 tbsp chia seeds

Directions

  1. Combine oat milk, maple syrup, and nut butter into a bowl.
  2. Whisk together wet ingredients until they are thoroughly integrated.
  3. Stir in chia seeds, and let sit at room temperature for 10 minutes.
  4. Stir mixture thoroughly, cover, and place in refrigerator for 3 hours.
  5. Once the chia seeds have absorbed the liquid serve them in a jar, ramekin, or other serving dish.

To make a more decadent snack mix in some chocolate chips, bananas, or other add-ins. Top with non-dairy whipped cream. Just keep in mind that this adds a lot of additional sugar to the dish.

When making chia pudding the wait time for absorption is important. Wait at least an hour before consuming if you cannot wait at least three. This is a great snack to prepare the evening before you intend to eat it. We do not recommend consuming dry or under-saturated chia seeds. If chia seeds have not already absorbed liquid they can swell in your throat and form a lump, so consume them cautiously and make sure they’ve already reached their greatest size.