Chia pudding is the perfect healthy breakfast or snack. It’s creamy, satisfying, nourishing and comes loaded with protein, fiber, minerals and omega-3s. It's 100% vegan and gluten-free. This black sesame chia pudding is my signature recipe for supporting athletes training, keeping you fuelled and energised for an active day no matter what your discipline is.
Jump to:
- What are chia puddings
- What liquids to use for making chia puddings?
- My favourite garnishes for chia puddings
- Chia pudding sweeteners
- Add Superfoods to your chia pudding
- The secret to making a good chia pudding
- Chef's top tips
- Black Sesame Chia Pudding
- Nutritional content
- Open Sesame 'Superpowers'
- Black sesame seed milk recipe
- Equipment you will need
- How to make black sesame chia pudding
- Start your day the right way
- Recipe
- Meal Prep Chia Pudding
- More chia pudding recipes
- Holistic Chef Academy
What are chia puddings
Chia seed puddings came into fashion circa 2015, around about the time when Chia seeds started to become more trendy and readily available. They are really simple to make and versatile to add many different flavours and garnishes. If you search through Pinterest or Instagram you will find lots of colourful and elaborately inspiring chia puddings.
The base of chia puddings is a well flavoured liquid, mix well and allow to activate for a couple of hours or overnight. Then you can get creative by adding your favourite fruits, seeds, nuts and spices. There really are no limits to potential combinations!
What liquids to use for making chia puddings?
Chia seeds are bland, but they lend themselves well to absorbing flavour from whatever liquids you choose to add. Here are some examples:
- Almond milk
- Cashew milk
- Pistachio milk
- Oat milk
- Rice milk
- Soy milk
- Sesame milk
- Macadamia milk
My favourite garnishes for chia puddings
I like to go with the seasons by adding what fruits are readily available in my region. Each day I will add a different fruit, nut and seed combination. This way I'm getting a good variety of nutrients. After all, variety is the spice of life!
Chia pudding garnishes
- Fresh seasonal fruits
- Dried fruits
- Mixed Seeds
- Mixed Nuts
- Coconut or other plant-based yogurts
- Nut and seed butters
Chia pudding sweeteners
My personal sweeteners of choice (in great moderation!) are natural honey, maple syrup or coconut nectar. Sometime, I use rice syrup if available. I always buy good quality natural sweeteners and practice moderation or elimination!
Be mindful that the liquid you have used may have sweetener in it; if so you may not need to add any more. Adding to much sweetener to your breakfast may activate your sweet cravings for the day ahead. I find it best to avoid sugar for as long as possible throughout the day for this reason. We all know how addictive and desirable 'sweet' is!
Add Superfoods to your chia pudding
Adding superfood powders to your chia seed breakfast is a great way to get some extra nutrition and superpowers. Mix it up each time so you get a good variety. Here are some of my favourites to add;
The secret to making a good chia pudding
I've noticed some people struggle to make a good chia seed pudding. If it's not made properly your chia seed pudding can become a dense mass of gluey, sticky, bland seeds!
Chef's top tips
Three simple steps to follow to make sure your have delicious chia puddings every time.
1. Ratio of seed : liquids
The seed to liquid ratio is very important. I use a ratio of 1:6, so for every 50g of chia seeds I will add 300ml of base liquid.
2. Mix your chia seeds
The first step of all my chia seed puddings is to mix well. I add the seeds and liquid to a mixing bowl, whisking intentionally to break up all the seeds and disperse them throughout the milk. Then, I allow to rest on the worktop for about 10-15 minutes, throughout this time I will come back and give a quick whisk 1-2 times. Then I will add other ingredients as per recipe and leave in a nice container, covered in the fridge overnight to activate
3. Before serving
Give another good mix. Depending on the type of liquid you use and the freshness of seeds; the chia pudding mix maybe a little thick and set firm. Simply add a splash of liquid and mix well with a spoon to get a nice consistency that will be enjoyable to eat. Make sure to serve chia puddings chilled for best effect. Warm chia puddings are not very nice to eat!
Black Sesame Chia Pudding
Nutritional content
This breakfast combination of chia and black sesame seeds makes for a highly nutritional breakfast bowl.
Chia Seeds
These potent seeds originated in Central America, they were one of the main food staples for the Mayan civilisation. Chia means 'strength' in Mayan.
Chia seeds come packed with protein, fiber, essential minerals and omega 3 fats. Adding a couple of spoonfuls to your breakfasts each day is a sure-fire way to reap the benefits of these strength seeds.
Read more about Chia Seeds in my food library.
Black Sesame
Black sesame seeds are rich in a number of nutrients. They are an especially rich source of macro-minerals and trace minerals. Your body requires trace minerals only in small amounts, while macro-minerals are required in larger quantities.
Calcium, iron, zinc, copper, phosphorous, manganese and magnesium are provided by black sesame seeds, along with protein, carbs, fat and fiber. They are an excellent addition to you recipes.
To get a decent dose of black sesame nutrition, consuming via a milk or butter form which you have made yourself from good quality seeds will have the best effect.
Open Sesame 'Superpowers'
Sesame seeds are loaded with powerful antioxidants: IP-6 (AKA: Phytate); one of the most powerful antioxidants yet found, and one of the most potent natural anti-cancer substances. Especially abundant in grain and sesame; lignans, sesamin, sesaminol, sesamolinol, sesamolin, pinoresinol, vitamin E, lecithin, myristic acid, and linoleate.
Lignans are fat-soluble antioxidants such as sesaminol, sesamolinol and sesamolin. They prevent free radical formation, and scavenge free radicals that have already formed.
Black sesame seeds contain higher levels of antioxidants than brown.
Read more about the health benefits of sesame seeds here
There are three types of sesame seeds
Brown, black and white. White sesame seed is a refined food, similar to white rice. It starts out as whole brown sesame, then the outer bran layer is removed. Brown sesame seed has a milder flavor and less antioxidants than the black seeds. Black sesame seed has more antioxidants and a richer flavor.
Find a natural food supplier that sells black or brown sesame seeds in bulk. Buying in bulk saves you money.
Black sesame seed milk recipe
This can me made in advance and used in many more recipes. Try adding black sesame milk to your oats, coffee, latte's, smoothies and hot chocolates.
To make black sesame milk: simply soak the black sesame seeds overnight in water. Then strain and blend with water and a few dates and honey to balance. You may add a tiny pinch of sea salt. Blend for about 30 seconds until smooth. Pass through a fine nut milk bag and store in a bottle in the fridge for up to 3 days.
Equipment you will need
No fancy equipment is needed for chia puddings. All you need is a weighing scale, mixing bowl, whisk and a storage container to put the chia pudding in the fridge overnight.
You can use jam jars or kilner jars for storing and serving your chia puddings.
How to make black sesame chia pudding
- Assemble all your ingredients
- Make your black sesame milk in advance - Recipe link above
- Add the black sesame milk, honey and chia seeds to a mixing bowl
- Whisk together well
- Allow to rest for 15 minutes - whisk again
- Transfer to container and leave in the refrigerator overnight
- Give a mix before serving - add a little more milk if necessary
- Spoon into serving bowls or jars
- Top with your garnishes
- Serve and enjoy a mindful and nourishing breakfast
Start your day the right way
Break-your-fast in style. Here is a link to my Top 9 healthy breakfasts to brighten up your breakfast table and charge you up for the day ahead.
Ok friends lets get to making the recipe
I hope you enjoy making and eating it. Let me know how you like it and tag your creation with #holisticchefacademy
Recipe
Chia Pudding, Black Sesame Milk, Mango
Equipment
- Weighing scales
- Mixing bowl
- Whisk
- Storage container
- Spoon
- Serving bowl
Ingredients
Chia Pudding Base
- 50 g Chia seeds
- 300 ml Black sesame milk
- 20 ml Honey to taste
Chia Pudding Garnish
- 80 g Mango diced
- ½ each Apple sliced
- 1 each Banana sliced
- 1 tsp Black sesame seeds
- 1 tsp White sesame seeds
Optional
- 40 g Almond butter
Instructions
- Assemble all ingredients and equipment
- Add chia seeds, honey and milk to bowl - whisk to incorporate all seeds with milk
- Allow to rest for 10-15 minutes - whisk again and transfer to container
- Refrigerate for at least 2 hours or overnight to fully activate the seeds
- Before serving, give the chia pudding another mix - add some more milk if it looks a little thick
- Transfer to serving bowl or glass
- Top with fresh fruits, a sprinkle of black and white sesame seeds
- Add almond butter if using
Nutrition
ENVIRONMENTAL INFORMATION
Meal Prep Chia Pudding
Chia pudding is a great meal-prep option because it will stay good in the fridge for up to 5 days! Make a batch on Sunday to have in the fridge for a quick breakfast, healthy snack or dessert. It’s loaded with fiber, protein and healthy fats, low in sugar and super filling
More chia pudding recipes
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Thank you.. Delicious and such healthy ingredients. 💚☘🧏♀️
Yummy pudding.