Basic Healthy Recipe

Chia Pudding

5
Average: 5 (3 votes)
(3 votes)
Chia Pudding

Chia Pudding - Healthy pudding without cooking. Photo: Iris Lange-Fricke

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Health Score:
7,4 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
93
calories
Calories

Healthy, because

Even smarter

Nutritional values

The small power packs chia seeds score points with a lot of cell-protecting vitamin E and bone-strengthening calcium. The omega-3 fatty acids in particular have an anti-inflammatory and antioxidant effect. The basic recipe of chia pudding also provides plenty of dietary fibres which are satiating for a long time and regulate the blood sugar level.

The chia pudding is ideal for breakfast and tastes great with fresh fruit and oatmeal. In combination with chocolate, berries and nuts, it can be an amazing dessert to round off a menu.

1 serving contains
(Percentage of daily recommendation)
Calorie93 kcal(4 %)
Protein3 g(3 %)
Fat6 g(5 %)
Carbohydrates3 g(2 %)
Sugar added2.5 g(10 %)
Roughage4 g(13 %)
Vitamin A0 mg(0 %)
Vitamin D0.8 μg(4 %)
Vitamin E2 mg(17 %)
Vitamin K0 μg(0 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin0 mg(0 %)
Vitamin B₆0 mg(0 %)
Folate4.9 μg(2 %)
Pantothenic acid0 mg(0 %)
Biotin0 μg(0 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C0.2 mg(0 %)
Potassium47 mg(1 %)
Calcium184 mg(18 %)
Magnesium34 mg(11 %)
Iron0.8 mg(5 %)
Iodine0 μg(0 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.6 g
Uric acid0 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
½ Vanilla bean
14 ounces Oat Milk
3 tablespoons Chia seeds
1 tablespoon Rice syrup
How healthy are the main ingredients?
Oat MilkChia seeds
Preparation

Kitchen utensils

1 Bowl, 1 little Cutting board, 1 Small knife, 1 Whisk

Preparation steps

1.
Chia Pudding preparation step 1

Halve the vanilla pod lengthwise and scrape out the vanilla pulp with a knife. Mix oat drink, chia seeds, vanilla pulp and rice syrup and let it swell for about 20 minutes.

2.
Chia Pudding preparation step 2

Divide the chia pudding into 4 glasses, cover and put in the refrigerator for 12 hours, preferably overnight. Serve the next day with fruit, granola, coconut flakes, or nuts.