Chia Pudding, Black Sesame Milk, Mango

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, to keep you fuelled and energized 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
• The secret to making a good chia pudding
• Chef's top tips
• Nutritional content
• Black sesame seed milk recipe
• Equipment you will need
• How to make black sesame chia pudding
• Start your day the right way
• Meal Prep - Batch Cook
• 📋 Recipe

What are chia puddings

Chia 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 flavors and garnishes. If you search through Pinterest or Instagram you will find lots of colorful and elaborately inspiring chia pudding recipes.

The base of chia puddings is a well-flavored liquid, mix well and allow to activate for a couple of hours or overnight. Then you can get creative by adding your favorite 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 flavor 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!

• 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. Sometimes, 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 too 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 favorites to add;

• Acai berry
• Turmeric
• Moringa
• Spirulina
• Ashwagandha
• Cacao
• Matcha
• Maca
• Camu Camu
• Baobab

The secret to making a good chia pudding

I've noticed some people struggle to make a good chia pudding. If it's not made properly your chia seed pudding can become a dense mass of gluey, sticky, and bland seeds!

Chef's top tips

Three simple steps to follow to make sure you 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 300 ml 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 it 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 the recipe and leave it 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 the seeds; the chia pudding mix may be 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 the best effect. Warm chia puddings are not very nice to eat!

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 civilization. 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 surefire 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 your 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 fewer antioxidants than 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 be made in advance and used in many more recipes. Try adding black sesame milk to your oats, coffee, lattes, smoothies, and hot chocolates.

To make black sesame milk:

• Soak the black sesame seeds overnight in water.
• Then strain and blend with water and a few dates and sweetener 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.

Get my full Black Sesame Milk Recipe

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 - The 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 a 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.

• My top 9 healthy breakfasts

More chai pudding recipes

• Coconut chia seed pudding
• Chocolate chia seed pudding

Other breakfast ideas

• Black rice pudding with mango
• Homemade crunchy granola

Meal Prep - Batch Cook

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.

I hope you enjoy making and eating it. Let me know how you like it and tag your creation with #holisticchefacademy

📋 Recipe