Chia has been on the list of the most popular superfoods for years. It’s no surprise when these small grains can be used to create a valuable dessert. Two tablespoons of dry seeds are enoughto get a thick, sweet and, above all, healthy snack. Unlike many ready-made chocolate puddings that you find on store shelves, this one does not contain added sugar, artificial colors or thickeners. The dessert combines simplicity of preparation with a very good nutritional composition.
Chia seeds are tiny grains of sagea plant naturally occurring in South and Central America. They were one of the most important components of the diet of the Aztecs and Mayans, who valued them for their filling and strengthening properties. Today, they are grown all over the world, and their popularity is growing thanks to their unique nutritional values and simplicity of use in the kitchen.
The grains are really fine – they are about a millimeter in diameter and most often they are black color (or dark gray). They are known for being extraordinary fluid absorption capacity. They can absorb water or milk up to 10-12 times more than their own volume. After mixing with liquid, they swell and create a gel-like, pleasant consistency. It is this property that makes it popular pudding chia.
The taste of the seeds is very neutral, delicate, with a slightly nutty note. Thanks to this, they can be combined with almost any addition – fruit, cocoa, peanut butter, vanilla or yogurt. They do not dominate the taste of the dish, but enrich it with nutritional value.
In the kitchen chia is incredibly versatile. You can add it for porridge, cocktails, desserts, pancakes and bread. It also works well as natural thickener – just mix it with juice or plant milk, and after a while you will obtain a thicker consistency. Seeds play a role in vegan cooking egg replacer – when combined with water, they form a mass that helps stick ingredients in cakes and pancakes.
The advantage of grains is also that they do not require heat treatment. They can be eaten without cooking or heating. . This makes them a practical addition to many daily meals.
Chia seeds are products with a very high nutritional value and low calorie content. 100 g provides approximately 480 kcal, but a typical portion is only 15-20 g, so 72-96 kcal. It is found in such a small amount a solid portion of fiber, healthy omega-3 fatty acids, protein, calcium, magnesium and antioxidants. This makes chia a valuable dietary supplement for virtually everyone.
Who should eat chia seeds? Especially those who should reach for them they ensure proper digestion. Huge fiber content (approx. 34 g in 100 g) supports intestinal peristalsishelps regulate the rhythm of bowel movements and reduces too high cholesterol levels. The gel created after combining the seeds with water or milk acts like a natural broom, cleansing the intestines and giving a feeling of lightness.
Chia is also great for people watching their blood sugar levels. Due to the high content of soluble fiber in the seeds they slow down the absorption of glucosewhich allows avoid sudden sugar spikes. This is important both for diabetics, people trying to lose weight and those struggling with hunger pangs.
A large portion of omega-3 fatty acids has a beneficial effect on the brain – supports memory, concentration and the functioning of the nervous system. Combined with antioxidants, chia can promote a more stable mood and better regeneration of the body.
However, not everyone should consume chia without restrictions. People with chronic digestive system ailments, e.g. irritable bowel syndrome, may experience discomfort with excess fiber. It is also very important that pour the appropriate amount of liquid over the chia. Although you can munch on raw seeds, you must drink them with large portions of drinks – dry seeds may swell in the esophagus and lead to difficulty swallowing. People taking anticoagulants should also be careful because large amounts of omega-3 fatty acids may affect blood clotting. Despite these exceptions, for the vast majority of people chia is a safe and valuable addition to their daily diet.
Chia seed pudding is a dessert that doesn’t need any extra sugar. Unlike many store sweets, it does not contain glucose syrup or artificial sweeteners. Sweetness and delicious taste come only from natural ingredients – milk, banana and a bit of cocoa. The dessert remains light and filling – it is a great choice for people who would like to eat healthier without giving up small pleasures. This pudding improves digestion, gives long-lasting energy and is perfect as a second breakfast or afternoon snack.
Chia dessert without sugar – recipe
Ingredients:
- 20 g chia seeds (approx. 2 tablespoons),
- 125 ml of milk or plant drink (approx. 1/2 cup with a capacity of 250 ml),
- ripe banana (approx. 120 g after peeling),
- 5 g cocoa (spoon).
How to do it:
1. Put chia seeds in a bowl and pour milk (or plant-based drink). Set aside for 5 minutes to swell slightly. Mix and set aside for another 10 minutes. Mix again. It is a good idea to prepare chia seeds the evening before the day you want to eat dessert. Possibly first thing in the morning if we plan to eat dessert in the evening.
2. Place in the fridge overnight (or at least for a few hours).
3. After this time, remove the swollen chia seeds from the refrigerator.
4. Peel the banana, place it in a bowl and mash it with a fork into a pulp. Add cocoa, add the soaked chia and mix everything well. The sugar-free chia dessert is now ready.
Including chia seeds in your diet is one of the easiest ways to enrich your diet with fiber, omega-3 and complete protein. They are easy to use and very filling. They can support intestinal function, improve concentration and stabilize sugar levels. It is worth including them in your daily meals, because even a small portion brings health benefits.
Source: Terazgotuje.pl, cosdlazdrowie.pl
