Bluberry Chia Pudding
Blueberries are definitely one of my favorite berries. I remember picking these beautiful blues when I was a little girl. We had several bushes in our back yard. I probably ate more while I was picking than I had in my bucket but that made it delightful and a fun event. Picking blueberries was the one garden chore I actually enjoyed growing up. They were so yummy! My hands would be stained blue from the stain, but I didn’t care, they were so delicious!
I didn’t realize how healthy these little berries were back then. Now, most of us hear regularly how blueberries are a powerhouse food. Blueberries are ranked #1 in the world of antioxidants. That beautiful blue stain that used to stain my hands as a little girl is because of a pigment known as anthocyanin, known as a major antioxidant. These blue berries are also high in lutein and zeaxanthin, which are extremely beneficial for eye health, helpful in the prevention of macular degeneration, myopia, and cataracts. They also are a wonderful food for the brain with their antioxidant potency, helping in the prevention and death of neurons in the Central Nervous System.
Blueberries are also high in fiber and are a good aid for constipation.
Chia Seeds are an excellent source of omega 3 fatty acids, iron, calcium, antioxidant properties, and are fiber rich. A one ounce serving of these little seeds boasts 11.2 grams of fiber and 5.6 grams of protein. Chia seeds have been shown to increase the HDL cholesterol, which is the healthy cholesterol (this level should be 65 or higher). Studies have shown that men under 50 should have 30.8 grams of fiber daily; men over 50 should have 28 grams per day. Women under 50 should have 25.2 grams daily and women over 50 should have 22.4 grams a day. These little seeds help with fiber intake. The high fiber also helps to prevent constipation and promotes bowel regularity.
You can even take 1 TBSP. of chia seeds and mix them with 3 TBSP. of water to make an egg replacement gel in vegan baking or cooking.
Always make sure to add chia into a liquid or food before consuming. Do not consume them dry.
RECIPE
1 ½ cups of coconut or almond milk (recipe for almond milk below)
http://beautifulhealingjourney.com/recipes/homemade-almond-milk
¼ cup chia seeds
1-2 TBSP. shredded unsweetened coconut (optional)
1 tsp pure vanilla extract
2-3 TBSP. pecans or walnuts (optional)
½ cup fresh or frozen blueberries (thawed)
1-2 TBSP. pure maple syrup or coconut palm sugar
INSTRUCTIONS
In a quart glass mason jar, add the coconut or almond milk, chia seeds, and vanilla. Shake very well. Let this mixture set in the refrigerator for ½- 1 hour. Try to shake the jar several times within that time range to completely mix the seeds and milk together. Add the berries, coconut, and nuts right before consuming. You may drizzle more maple syrup on the top of your pudding before you dig in.
Enjoy!
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