Chia: The Healthy Alternative to Dessert

By Danielle Schwaderer, ND
Want to get healthier? Do you like the idea of fiber, but have no idea how to consume enough? For those looking for a simple high-fiber recipe to help with weight management goals, sugar cravings, healthy cholesterol levels or hormonal balance, this chia seed pudding or porridge is for you! 

Chia seeds are a wonderful alternative to fiber supplements and only contain one simple ingredient...chia. Combine it with an alternative milk, and you've got yourself a whopping dose of fiber. Each tablespoon of dry chia seeds contain 5 grams of fiber. 

Ingredients: Per serving (10g fiber)
Chia seeds, 2 tbsp
Coconut milk or almond milk, 1/4-1/2 c (or to desired thickness)

Optional Toppings for Flavor (see below)
Pick 1, 2 or 3 ingredients from the list below to enhance chia pudding or porridge:
1 serving of fruit or fruit puree
1 tbs nut butter (almond, sunflower, cashew, etc)
1 tsp coconut oil (best in heated porridge)
2 tbsp pumpkin seeds
2 tbsp chooped nuts (walnuts, almonds, pencans, etc)
2 tbsp ground flax seed
1 tsp maple syrup (100% pure)
1 serving of dark chocolate (best in heated porridge)

Directions for Chia Pudding:
1. Place chia seeds and coconut or almond milk in a 8oz (or larger) jar, apply lid and shake vigorously.
2. Place in fridge for 1-2 hours.
3. Add desired toppings when chia pudding is consumed.
* Recipe can be double, tripled, quadrupled and left in fridge, taking out 1/2 cup at a time.

Directions for Chia Porridge:
1. Place chia seeds and coconut or almond milk in a saucepan over low/medium heat, stirring frequently until plump. 
OR
2. Use 1/2 cup of pre-made chia mixture and heat in sauce pan.
3. Toppings can be placed in sauce pan during the heating process or when the porridge is ready to eat. 
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Chia seed porridge and pudding are healthy grain-free, high-fiber and filling substitutes for breakfast foods (cereal, oatmeal) or desserts (cookies, baked goods, ice cream, etc). To see if you are getting enough fiber in your diet, input your daily dietary intake into an app or website (similar to MyNetDiary) for 1-7 days and evaluate your daily fiber intake. For optimal wellness, disease prevention and weight management, the daily fiber recommendation ranges from 30-40g of fiber for adults. Chia seed porridge and pudding can be used to fill in your fiber needs, where your diet is lacking. As the case with all high-fiber diets, be sure to drink plenty of water to keep the bowels healthy and happy.