Vegan Raspberry Swirl Chia Pudding

Overnight pudding is of my favourite all-time breakfast or dessert recipes for weight loss, healing the gut, and curbing the appetite. Its super loaded with dietary fibre, protein and trace minerals. I like to think of it as an all-in-one powerhouse recipe whether you make it with chia seeds or also add oats. Trust me, when made well, this wholefood pudding tastes like a gourmet dessert!

Vegan Raspberry Swirl Chia Pudding | Eat Nourish Glow Kitchen

Are Chia Seeds Healthy?

Chia seeds are a nutritional powerhouse that are an absolute staple in my pantry and my meals. Not only are the tiny seeds an excellent source of dietary fibre, but they also provide an essential dose of omega-3s, antioxidants, flavonoids, and plant-based protein. Plus, these tiny seeds can literally absorb over ten times their weight in water, making them a healthy choice and super versatile ingredient in the wholefood kitchen.

In recipes, I love chia seeds for the fibre and health benefits, and how they add a little texture and visual appeal to any dish. Whether you're looking for a healthy breakfast option or a tasty snack using chia seeds are a great choice. You can can the seeds to your smoothies, salads, soups, and even baked goods. They are also a great way to add extra dietary fibre to your meals without compromising on taste.

How Do You Make Chia Seed Pudding?

To make chia pudding all you need is the seeds and a liquid source such as almond, oat or coconut milk. When you soak the seeds, they swell up into a gel-like substance the consistency of tapioca and form a pudding. This makes the perfect dessert-like recipe for those on a reduced calorie eating plan or low carb diet. Chia pudding is also a fabulous choice for those who need up their dietary fibre intake to lower cholesterol or improve digestive function.

Food Sensitivities

Can you be allergic to chia seeds? Chia seed allergic reactions do occur, but are not typical. Symptoms of chia seed allergy may include rashes, hives and watery eyes to more severe reactions. Those with low blood pressure may need to be cautious; chia seeds can lower diastolic blood pressure (DBP). The more common reaction to consuming chia seeds is bloating, gastrointestinal discomfort with constipation due the high fibre content. Increasing water and introducing chia seeds into your diet slowly is key.

Batch Cook & Meal Prep

Yes, you can batch cook chia pudding and the compote. Double or triple the chia seed pudding recipe and serve into small jars to meal prep breakfast or snacks for the week ahead. I love using little mason jars for this as it keeps them super fresh and they are fun jars to eat out of as well. Kmart is a fabulous place to find little jars for mere pennies so you can line the fridge with a breakfast pudding you can top in countless ways.

Vegan Raspberry Swirl Chia Pudding Recipe

Chia seed recipes are so quick and easy to make. Honestly, your fridge does all the work! I love experimenting with different flavors and combinations - the possibilities are endless. But by far this simple recipe topped with my Raspberry Compote is on of my all-time favourites.

Recipe Ingredients

• 1 cup plantbased milk, I like almond for this

• 3 tbsp chia seeds

• 1 tbsp maple syrup or try 2 drops stevia

• 1/2 tsp cinnamon, ground

• 1 tsp vanilla extract

• 1 pinch of rock salt

In a mason jar, add all the pudding ingredients. Seal the lid and give the jar a good shake to combine the seeds and liquid. You may need to do this a few times to avoid the seeds clumping. Unfortunely, if the seeds clump, it can be near impossible to separate and turn into a gel. Once well combined, store in the fridge for at least two hour or overnight.

Healthy Chia Pudding Topping Ideas

Oh you were waiting for this part, weren't you? I've topped my chia pudding with a swirl of super easy to make raspberry compote, runny peanut butter and a generous sprinkling of flax and hemp seeds. You can literally add any number of toppings to chia pudding giving it a different flavour, texture and experience each time you enjoy it. Here's a few lovely ideas:

• Compote: you can make a sauce with just about any fruit in a sweetened reduction

• Chopped fruit: any fruit you enjoy makes a nice tipping if its chopped finely

• Grated dark chocolate: yes, dark chochy is a healthy choice, so add a little as topping

• Greens powder: stir a little greens powder into your chia for a densely nutritious meal

• Nut butter: swirl a little almond, cashew, peanut or sunflower butter into your bowl

• Raw cacao: stir in a teaspoon of raw chocolaty cacao for a healthy chocolate treat.

Mouth watering yet? Mine sure is! Below is my simple raspberry compote recipe that I used for this recipe that you can try too. Its fabulous on porridge, toasties, pancakes, over yoghurt or layered in breakfast or dessert parfaits.

Sugar-free Raspberry Compote Recipe

Raspberry Chia Seed Compote Recipe | Eat Nourish Glow

This jam-like compote recipe is so easy and makes a fabulous substitute for real jams which are overloaded with excess sugars. use it anywhere you'd spread jam or drizzle a fruit sauce.

Recipe Ingredients

• 1 cup fresh or frozen raspberries, organic

• 1 cup of water (or just enough to cover the berries)

• 2 tbsp lemon juice, freshly squeezed

• 3 tbsp chia seeds

• 1 tbsp maple syrup

• 1/2 tsp cinnamon, ground

• 1 pinch of rock salt

In small pan, add all the ingredients except the chia seeds, and bring to a boil. Stir often to help the berries breakdown into a sauce-like consistency. Pull off the heat and add the chia seeds. Let the sauce cool, stirring well for the first few minutes to avoid the seeds from clumping. Pour into a small jar and chill in the fridge to help set. Add a tablespoon portion to your chai pudding with the other suggestions.

This compote can be made the same wat with other berries such as blueberries, blackberries and strawberries. Its an excellent high-fibre alternative to sugary syrups for desserts, pancakes or on gourmet toast. Its equally as nice swirled into wholefood muffins, over smoothies, and of course, simply divine drizzled over a treat of homemade ice cream!

You might also be interested...

Browse my wholefood-based Meal Plans if you want to eat healthier with wholefood ingredients. Each plan is jam-packed with deeply nourishing recipes plus a full 7 day Meal Plan all geared towards supporting a wholefood diet. Click here to view all plans.

Healthy + happiness,

Emma Lisa xx

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