How to Make Chia Seed Pudding

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Chia seeds are a pantry staple for the dietitians at the Brittany Jones Nutrition Group. We love them sprinkled on top of oatmeal, blended into smoothies, and even in homemade pudding! 

So what are chia seeds?

Chia seeds are tiny gray seeds that are nutrient powerhouses. The name “powerhouse” comes to mind because they are an excellent source of omega-3s, protein, fiber, and many other micronutrients. When added to a liquid, the seeds can absorb 10-12 times their weight in water creating a gel-like consistency. Because chia seeds can retain so much water, they actually help maintain body hydration. 

Because the seeds gel so easily, it makes them the perfect ingredient for a nutritious homemade pudding recipe. We’ve put together three yummy chia pudding recipes that are thick, creamy, and easy to make. Even better, each of these recipes uses only five ingredients or less!

Three Easy Chia Seed Pudding Recipes

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Chocolate Raspberry Chia Pudding

Servings: 1

Ingredients:

  • 1 Cup 2% milk or almond milk 
  • ¼ Cup Raspberries
  • 3 Tablespoons Chia seeds 
  • 1 Tablespoon Cocoa Powder 
  • 1 Tablespoon Maple syrup

Directions:

  1. In any jar or bowl add milk first, followed by the chia seeds, cocoa powder, and maple syrup.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
  3. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

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Banana Nut Chia Pudding

Servings: 1

Ingredients:

  • 1 Cup 2% milk or almond milk 
  • 3 Tablespoons Chia seeds 
  • 2 Tablespoons Walnuts, chopped
  • ½ Banana, mashed

Directions:

  1. In any jar or bowl, add milk first, followed by the chia seeds, mashed banana, and walnuts.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
  3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
  4. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

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Strawberries and Cream Chia Pudding

Servings: 1

Ingredients:

  • ½ Cup 2% milk or almond milk
  • ¼ Cup Sliced strawberries
  • ¼ Cup Plain 0% Greek yogurt
  • 3 Tablespoons Chia seeds
  • 1 Tablespoon Organic Honey

Directions:

  1. In any jar or bowl, add milk first, then Greek yogurt, chia seeds, cocoa, honey, and sliced strawberries.
  2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
  3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast. Stir before eating

Notes:

  • If pudding is too thick, add a bit more milk and stir
  • Add liquids first before adding chia seeds
  • To make warm chia pudding, heat it in the microwave or add it on the stove with a splash of milk

-Written and photographed by Gabby Childers, Brittany Jones Nutrition Group Intern

Gabby Childers is from Greenville, SC, and is a senior Food Science and Nutrition major at Clemson University. She plans to become a registered dietitian after completing her undergrad. Gabby gets excited about healthy eating, food photography, and cultivating community through nutrition.

Gluten Free Brunch Baby Shower

A couple of weeks ago I had the honor of throwing a baby shower for one of my best friends (who also happens to be a Registered Dietitian), Lynn!

There were several people on the guest list who had Celiac Disease, so (being the food safety focused person that I am) we turned it into a gluten free baby shower (no cross contamination here). It actually was not hard at all since I shop at Trader Joe’s, and the guests LOVED it!

homemaker skills you should know

Lynn chose the CUTEST theme for her baby’s nursery: woodland animals! I had so much fun playing around with this theme (it also helped that much of my house was already decorated pretty rustically). From the invitations, to the decor, to the games, and of course the nut and berry trail mix favors (!!) I had so much fun planning this celebration for one of my best friends.

healthy salads

What’s on the menu:

I purchased everything at Trader Joe’s because they have SO many gluten free options!

Hash Brown Egg Nests with Veggies

I used the Frozen Hash Browns from Trader Joe’s  – I put the hash browns in muffin tins first and baked them, and then I added frozen spinach, cherry tomatoes, eggs (beaten), and topped with low fat cheese before baking again.

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Gluten Free Waffle and Strawberry Skewers

For these skewers I simply toasted up a box of Gluten Free Waffles, cut them into four pieces each, and skewered them with halved strawberries. I also served organic maple syrup on the side!

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Avocado Toast on Gluten Free Bread with Everything Bagel Seasoning

Though this seems like the simplest dish of the day (and a total “what can I make that’s EASY ?!” hostess moment) this was the most popular dish of the day! I cannot tell you how amazing the Trader Joe’s Gluten Free Multi-Grain bread was. No one could believe it was gluten free. Simply toast the bread, top with avocado slices, and sprinkle with Trader Joe’s Everything Bagel Seasoning  – and you’ve got a hit!

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Maple Chicken Breakfast Sausage and Uncured Bacon

A lot of people put the bacon on the avocado toast as well! I used the Trader Joe’s Maple Chicken Breakfast Sausage and the Trader Joe’s Uncured Dry Rubbed Bacon

Yogurt Parfait Bar

An easy and fresh brunch idea! I used the Trader Joe’s Greek 0% vanilla yogurt, fresh organic blueberries and strawberries, raw almonds, and Trader Joe’s Gluten Free Pecan Praline Granola.

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Gluten Free Vanilla Cupcakes with Salted Caramel Frosting from The Chocolate Moose in Greenville SC 

Anyone who knows me, knows that I am a cook – not a baker. So I referred out to the experts on this one. These cupcakes were SO GOOD and adorable!

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Vegan Kale and Sweet Potato Hash

Recipe below!

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Vegan Kale and Sweet Potato Hash

Serves: 4-8 (4 individual servings, 8 servings for buffet)

Ingredients:

  • 1 box Trader Joe’s Hi-Protein Veggie Burgers
  • 1 Tablespoon olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced/pressed
  • 1 1/3 pound sweet potatoes, cut into 1″ squares
  • 1 (10oz) bag organic Tuscan kale
  • 1/2 Tablespoon smoked paprika
  • Black pepper, to taste

Directions:

  1. Heat the veggie burgers according to the directions on the box. Cut into 1-2″ chunks and set aside.
  2. In a cast iron skillet over medium-low heat, add the olive oil and swirl to coat.
  3. Add the onion and garlic. Saute until fragrant about 2-3 minutes.
  4. Add the sweet potatoes, and mix well with the onions and garlic. Cover and cook until the sweet potatoes are cooked through, about 10-15 minutes.
  5. Add the kale, paprika, and black pepper. Mix well, and then cover and cook for 4-5 minutes (be careful not to over cook the kale).
  6. Serve and enjoy!

Lynn is due ANY DAY now, and we are so excited to meet her new baby very soon!! Congratulations Lynn!

Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach, and Chicken Apple Sausage

Trader Joe’s new Cauliflower Gnocci is ALL the rage this year! So many of my clients have tried it and logged their meal in their Healthie food logs, that I just had to give it a try.

I love the flavors of fall, and also healthy one pot meals dish that takes less than 20 minutes to make. With only 6 ingredients, you can’t go wrong. Check out the full recipe below!

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Sage Brown Butter Cauliflower Gnocci with Mushrooms, Spinach and Chicken Sausage

Serves: 4

Ingredients:

  • 1 1/2 Tablespoons organic unsalted butter
  • 10 Chopped sage leaves, washed and patted dry
  • 2 Packages Frozen Trader Joe’s Cauliflower Gnocci
  • 8oz Sliced baby bella mushrooms
  • 4 Pre-cooked chicken apple sauasges, cut into half moons
  • 2 Cups Baby spinach (1/2 5oz bag)
  • Black pepper, to taste
  • Garlic powder, to taste

Directions:

  1. Heat a large cast iron skillet to medium heat. Add the butter and let it melt, about 1 minute. Add the sage leaves and fry the sage in the butter for 2-3 minutes until fragrant.
  2. Add the bags of the frozen caulfilower gnocci and the sliced mushrooms to the skillet. Toss to coat in the sage butter. Cover and cook 5-7 minutes.
  3. Add the spinach, chicken apple sausage, black pepper, and garlic. Cover and cook another 5 minutes until the spinach is wilted and the gnocci is fully cooked through.
  4. Place in 4 bowls and serve!

Nutrition Facts (1 serving): 392 Calories, 15g Total Fat, 5g Saturated Fat, 915mg Sodium, 38.2g Total Carb, 10g Fiber, 1g Sugar, 20.4g Protein

Have you tried the caulfilower gnocci yet? Let me know your thoughts in the comment below!