Considered a superfood, chia seeds are widely used in baked goods, salads, and drinks, and in this case, tasty puddings!
Many of the nutrients in chia are beneficial to eye health and are naturally gluten free. Chia seeds also promote healthy tear production, a great boost for those suffering from dry eyes, and the Omega-3 acids help prevent macular degeneration. You can find more information on these eye conditions in our articles on dry eye and macular degeneration.
What nutritional values can you expect from a chia seed? A standard serving of 1 ounce, or 28g of Chia seeds contains:
11g of fiber, 4g of protein, 5g of omega-3 fats, 18% calcium, 30% manganese, 30% magnesium, 27% phosphorous, and quite a bit of zinc, potassium, vitamin B3, B2, and B1.
If you’re unsure how to prepare chia seeds, don’t stress – it’s not complicated. It’s as simple as mixing the ingredients and leaving the mixture to chill in the fridge overnight or for at least 12 hours. This allows the seeds to swell up and soften, contributing to that silky mouthfeel and great taste.
Recipe Serves: 2-3
Total time: Overnight (or 12 Hours)
1/4 cup of chia seeds
1 1/2 cup of unsweetened almond milk (can be substituted with milk or, for the lactose-intolerant, partially sweetened soya milk)
2 tbsp of maple syrup or honey (adjust to taste)
1/2 tsp of vanilla extract
A few fresh pitted or chopped fruits or berries for garnish (optional)
A small handful of toasted nuts, such as almonds or crushed pistachios, for garnish (optional)
Combine the chia seeds, almond milk, maple syrup or honey and vanilla extract in a container that can be sealed, such as a glass mason jar. Stir well and keep refrigerated overnight.
Top the pudding with the berries or nuts before serving chilled.
Serve and enjoy!
For more eye-healthy recipes from FYidoctors, click here.