Mango Chia Seed Pudding
Introduction
Mango chia seed pudding is more than just a delicious dessert or snack—it’s a nutritional powerhouse packed with health benefits. As the perfect blend of creamy mango and nutrient-dense chia seeds, this pudding offers a great way to satisfy your sweet cravings while fueling your body with essential vitamins, minerals, and healthy fats. Let’s dive into why this vibrant treat deserves a spot in your diet.
1. Rich in Fiber
Chia seeds are loaded with fiber, making this pudding an excellent way to support digestive health. A serving of chia seeds can provide up to 40% of the recommended daily intake of fiber. This helps regulate bowel movements, promote gut health, and keep you feeling full longer, which can assist in weight management.
2. High in Omega-3 Fatty Acids
Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are essential for heart health. Omega-3s help reduce inflammation, lower blood pressure, and support brain health. Including mango chia seed pudding in your diet is a delicious way to boost your omega-3 intake.
3. Excellent Source of Antioxidants
Mangoes are rich in antioxidants like vitamin C and beta-carotene. Antioxidants protect your body from free radical damage, which can contribute to aging and diseases like cancer. The combination of mangoes and chia seeds ensures you’re getting a significant dose of these health-promoting compounds.
4. A Natural Energy Booster
Mangoes are a great source of natural sugars, which can provide an energy boost without the crash associated with processed sugars. The chia seeds in the pudding also provide sustained energy, thanks to their high protein and fiber content. This makes mango chia seed pudding an ideal pre- or post-workout snack.
5. Supports Healthy Skin
The omega-3 fatty acids from chia seeds and the vitamin C from mangoes both play a crucial role in skin health. Omega-3s help maintain the skin’s barrier function and hydration, while vitamin C supports collagen production, keeping your skin youthful and radiant.
6. Packed with Vitamins and Minerals
Mango chia seed pudding is a fantastic source of vitamins A, C, and K, as well as minerals like magnesium, calcium, and potassium. These nutrients contribute to everything from healthy bones and muscles to a strong immune system.
7. Aids in Weight Loss
Thanks to its high fiber and protein content, chia seed pudding can help keep you full and satisfied for longer. This can prevent overeating and unnecessary snacking, supporting weight loss goals when incorporated into a balanced diet.
Mango Chia Seed Pudding
Equipment
- Blender or food processor
- Mixing bowl
- Whisk or Spoon
- Mason jars or small bowls for serving
Ingredients
- 1 ripe mango peeled and chopped
- ¼ cup chia seeds
- 1 cup coconut milk or any plant-based milk
- 1-2 tablespoons honey or maple syrup optional, depending on sweetness preference
- ½ teaspoon vanilla extract optional
- Fresh mango slices for topping optional
Instructions
Prepare the Mango Purée
- In a blender or food processor, blend the chopped mango until smooth. Set aside.
Mix Chia Pudding Base
- In a mixing bowl, combine the chia seeds, coconut milk, honey or maple syrup, and vanilla extract. Stir well to ensure there are no clumps. Let it sit for about 10 minutes, then stir again to prevent the chia seeds from clumping together.
Let It Set
- Cover the bowl and refrigerate for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and form a thick, pudding-like texture.
Assemble the Pudding
- Once the chia pudding is set, layer it in mason jars or bowls. Start with a layer of mango purée at the bottom, followed by the chia seed pudding. Repeat the layers if desired, then top with fresh mango slices.
Serve and Enjoy
- Garnish with more fresh mango slices or other toppings like coconut flakes or granola for added crunch. Enjoy chilled!
Notes
Tips
- Meal Prep: Make this pudding ahead of time and store it in the fridge for up to 5 days.
- Sweetness Level: Adjust the sweetness by adding more or less honey/maple syrup based on your preference.
- Consistency: If you prefer a thinner pudding, add more milk to the chia mixture.
Nutrition Information (per serving)
- Calories: 250
- Protein: 5g
- Fiber: 10g
- Fat: 10g
- Carbohydrates: 35g
- Sugar: 15g