This is the fifty-second installment in Mucho Gusto, a recipe initiative by and for students to help connect us through food in times of isolation. If you’ve got a recipe you think would make a great addition, reach out to us!
When people first hear “chia,” they most immediately think of Chia Pets, the little figurines that grow chia sprouts to simulate fur (not very appetizing, right?). In their raw form, chia seeds are tiny, grainy, and crunchy black specs that are bland in flavor. They aren’t usually eaten by themselves, but can be used in a number of ways to enhance a dish, especially nutritionally!
Chia seeds originated with the Aztecs and Mayans in Central America, as the word “chia” is actually the ancient Mayan word for “strength.” The seeds come from the plant, salvia hispanica, which is in the mint family. Tiny and packed with nutrients from antioxidants to vitamins, chia seeds are also a great source of fiber and protein. Because of this, they are often used in many breakfast staples: thrown into smoothies or oatmeal, sprinkled on cereal, or baked into bread. Fun fact! Chia seeds also can absorb up to 12 times their weight in liquid because of their high soluble fiber content that produces a gel-like consistency. In combination with liquid, they can be used as an egg substitute or mixed with milk to make a pudding.
Chia pudding is one of my favorite go-to breakfasts. It takes 5 minutes at most to prepare and can often be made the night before. Creamy and thick with a gel-like texture, the chia seed pudding is refreshing, tasty, and packed with enough nutrients to give you lots of energy for the day. Like smoothies or oatmeal, there’s a variety of chia seed pudding recipes, and you can always add different flavors and toppings—cocoa powder, peanut butter, yogurt—to change it up. The recipe I’m sharing is a simple but yummy introduction to the chia world. Let the fun begin!
- ½ cup milk of choice (almond, whole, oat, coconut)
- 2 tablespoons chia seeds
- 1 teaspoon honey
- Topping of choice (berries, fruit, granola, etc.)
First, pour the milk into a jar or container. I love using almond milk, but you can pick your favorite! Add the chia seeds and honey to the milk. Stir the mixture well before letting it settle for about 3 minutes. Stir the mixture again to break up the clumped seeds.
Cover the container with a lid, and place it in the fridge for at least 2 hours or overnight if possible. Two hours is just enough time for the chia seeds to absorb all the liquid. I usually make the chia seed pudding at night so I can have it for a quick breakfast the next morning.
After the allotted time, remove the container from the fridge. When the seeds absorb the liquid, they become soft, almost like tapioca pearls. The pudding should be nice and thick. If it is too liquidy, just add some more chia seeds, but make sure to always maintain the ½ cup to 2 tablespoon ratio of milk to chia seeds. Top the pudding with your favorite fruit. This recipe makes one serving. Enjoy!
Cover photo courtesy of Allison Vuono