Breakfast Coconut milk Gluten free Healthy Party Recipes Superfoods Sweets

Chia pudding with mango, blueberries and mint

pudding chia

Recently, you can find only breakfast and dessert. I “blame” the hot, summer weather for this, because it makes me want to nothing but fruits. But also my vacation, where I mostly read and hang out with my dogs, instead of cooking.

chia pudding

chia pudding recipe

For this simple dessert you need just a few minutes.  You need to mix chia with coconut milk, put in the refrigerator and few hour later you can ejoy the best pudding in the world. Just add fresh fruits and don’t even try to think it’s not nutritive. Thanks to chia seeds you will get all good, healthy stuff.

 vegan chia pudding

What is good about chia seeds:

  • chia seeds slow down and stabilize glucose absorption from food. It’s good not only for people with type 2 diabetes or glucose intolerance, but also for those who want to loose some weight.  Thanks to chia sugars are released gradually, so we will not get hungry between meals. Chia seeds also prevent blood sugar spikes.
  • regulate glucose metabolism on many levels
  • chia seeds are widely used among long distance runners, because they slow down water absorption (just like with carbs). The prevent our body from dehydration.
  • they are a  good source of omega acids, especially omega-3 and what’s more there’s better conversion of omega 3s into the plasma or into the food than with flax seed
  • some clinical trials show that intake of 25g seeds per day increase plasma levels of α-linoleic acid  and EPA . They are omega-3 acids. EPA can be easily converted by our body to another omega-3 DHA. But there is no correlation between chia consumption and DHA i DPA levels. To sum up chia increase some omega-3 plasma levels, which are essential for our body. Omega acids are good four our brain and cholesterol levels. They prevent from Alzheimer disease and cancer.
  • chia seeds contains a lot of calcium, iron and proteins (1 tbsp- 5% recommended daily intake)
  • 1tbsp chia seeds give us 14% recommended daily intake of magnesium
  • chia seeds are rich in dietary fiber(5g in 1 tbsp)
  • they are rich in tryptophane amioacid, which stabilize appetite and mood
  • stabilize LDL levels
  • chia seeds are full of antioxidants
  • some might say that they help loose weught, but clinical trails show contrary outcomes

vegan chia pudding recipe

Chia pudding
with coconut milk,
mango, bluberries and mint

3 servings

1 can coconut milk (400ml)
4 tbsp chia seeds
1 tbsp agave nectar
1 ripe mango
two handfuls of bluberries
few mint leaves

coconut chia pudding

Mix well coconut milk with chia seeds and agave nectar, until light foam forms. Pour it into serving bowls and jars. Put in the refrigerator for few hours or overnight.
Serve with diced mango, blueberries and mint.


Chia pudding with fresh fruits:
1415 calories
protein: 17,2 g; fat: 111 g; carbohydrates: 115 g, dietary fiber: 34,5g;
iron: 10,4 mg; calcium: 405mg; zinc: 4,4 mg

1 serving:
471 calories
protein: 5,7 g; fat: 37 g; carbohydrates: 38,3 g, dietary fiber:  11,5 g;
iron:  3,46 mg; calcium: 135 mg; zinc: 1,46 mg

chia pudding recipe