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What is Chia Seed Pudding and 30+ Easy and Quick Recipes For You To Try At Home

What is Chia Seed Pudding and 30+ Easy and Quick Recipes For You To Try At Home

With the fast pace our lives have taken nowadays, it has become a common practice for people to skip breakfast, or to grab a quick bite of sugary cereals, or carb rich toast and butter. Findings show that the number of Americans eating a morning meal is receding by the year. It is no wonder that health experts are constantly reminding us about the benefits of eating breakfast

  • Metabolism boost – Determines the speed of our metabolism for entire day
  • Energy boost – The first meal after 8-hour sleep, determines our day
  • Prevents overeating as it helps portion your meals
  • Improves focus – Provides energy needed to sharpen our focus
  • Helps regulate weight

However, not any breakfast will have the benefits listed. It is equally important that the first meal of the day includes all the nutrients needed for a healthy start.

Chia seed pudding is great option for breakfast as it is extremely nutritious as it is rich in fiber and antioxidants. Another great benefit of this nutritious meal is that it takes only 10 minutes to prepare, and you can always prepare it the night before, therefore it leaves no excuse to skip breakfast.

What is Chia seeds?

    There are 2 types of chia seeds, one in white and one in black and they carry similar nutritional values.

    Originally grown in Mexico, Salvia hispanica, more commonly known as Chia, is an annual herb of the mint family. Due to their nutritional value and numerous health benefits chia seeds have made it to the list of superfoods. Food for strength and endurance, (in Mayan language, “chia” means “strength”), chia seeds are high in dietary fiber, protein, Omega-3 fatty acids, omega-6 fatty acids and vitamins A, B and D, magnesium, calcium, copper, potassium, phosphorous and zinc.

    Health benefits of chia seeds

    It has been scientifically approved that when regularly consumed, chia seeds, due to their numerous healthy nutrients, provide a great number of health benefits, some of which are:

    Lower risk of heart disease

    Being rich in Omega-3 fatty acids, chia seeds aid in lowering blood pressure, reducing risks of inflammation and reducing bad cholesterol, all of which pose a threat for developing heart conditions. A research shows that in combination with nopal, soy, oat, and inulin, dietary intake of chia seeds significantly helps decrease values of LDL cholesterol in patients suffering from hypercholesterolemia. Additionally, the dietary combination has also caused significant decrease in blood pressure, total body weight and BMI.

    Skin aging prevention

    A 2014 research showed high antioxidant capacity of chia seeds as they were able to stop close to 70% of free radical activity. This quality makes chia seeds extremely effective with skin repair systems and prevention of premature skin aging.

    Lower risk of diabetes

    Chia seeds are rich in fiber and alpha-linolenic acid, which makes them efficient in preventing and battling diabetes. Two studies have shown that chia seeds can help prevent two major factors for the development of diabetes – dyslipidemia and insuline resistance.

    Improved digestive health

    High concentration of fiber in chia seeds makes it benefitial for digestive health as it controls insulin levels, regulates bowel and controls appetite.

    Improved bone structure

    Chia seeds are rich in calcium, magnesium, protein and phosphorous, all of which help preserve healthy bone structure. Chia seeds are especially recommended as a great replacement for people who don’t eat dairy products.

    Muscle gain

    As previously mentioned, chia seeds are rich in protein which is the number one aid for building lean muscle.

    Weight loss

    Regular chia seeds dietary consumption can help in the weight loss process. High zinc concentration helps to produce leptin – a key hormone that regulates appetite.

    Prevents breast and cervical cancer

    A 2013 research has shown that alpha lineic acid, an Omega-3 fatty acid chia seeds are rich in, can reduce the growth of breast and cervical cancer cells.

    Why choose chia seed pudding for breakfast?

    Chia seed pudding is an excellent and healthy breakfast choice even for the busiest among us as it

    • takes less than 10 minutes to prepare
    • can be eaten on the go
    • can be prepared the night before

    How long can you store them?

    Another great benefit of this powerful breakfast choice is that you can make plenty of chia seed pudding at the weekend and store it in the refrigerator so that you can enjoy healthy breakfast for five days.

    How to make basic chia seed pudding

    There are plenty of variations and flavors you can make your chia seed pudding in as you will see from the recipe recommendations later, but for now, let’s focus on how to make the basic one.

    Ingredients

    • 1 ½ cups almond, coconut or low fat milk
    • 1/3 cup chia seed
    • 2 tbsp. honey

    Preparation

    • mix all ingredients in a pint jar
    • cover the jar with a lid and shake well
    • leave in a fridge for about an hour, shake again
    • eave in a fridge for 4 hours, or overnight before serving

    Now that you have covered the basic recipe, you can experiment by adding different fruits (bananas, oranges, or pears), different sweeteners (instead of honey, you can add maple syrup or agave), and nuts (pistachios, macadamia nuts, almonds).

    30 Recipes for chia seed pudding

    Aside from being super easy to make and having amazing health benefits, chia seed pudding is a breakfast choice for so many as it can mix well with almost any ingredient to get the flavor you like by simply topping or sprinkling the base with different fruits, nuts or powder. Here are 30 delicious recipes for chia seed pudding. Bon appetite!

    1. Chocolate chia seed pudding

      Creamy, gluten free and delicious, chocolate chia seed pudding is great option for desert-like breakfast.

      Ingredients

      • 1 ½ cup almond milk
      • 1/3 cup chia seeds
      • 1/4 cup cacao or unsweetened cocoa powder
      • 2-5 tbsp maple syrup
      • 1/2 tsp ground
      • 1/4 tsp sea salt
      • 1/2 tsp vanilla extract

      Preparation

      • add all ingredients and whisk vigorously
      • leave in the fridge for about hours or overnight before serving

      Image and recipe source: Minimalist Baker

      2. Pina colada chia pudding

        Great recipe for people who love Pina colada. Fresh, creamy and healthy variation with no added sugar will boost your energy levels.

        Ingredients

        • 1/2 cup chia seeds
        • 1 can full fat coconut milk
        • 1 tbsp butter
        • 1 tsp brown sugar
        • 1 cup pineapple
        • 1/4 cup sweetened coconut shreds, toasted

        Preparation

        • mix chia seeds and coconut milk together, set aside, Let sit 5-10 minutes until thickened
        • toast coconut in 1/2 tbsp of butter over medium high heat
        • cut pineapple into small bite sized pieces.
        • remove coconut from pan when golden brown, and add remaining 1/2 Tbs of butter and pineapple, then saute in a pan with brown sugar until warm
        • at this point your chia should have grown in size, and your mixture should be thick like a pudding, place in serving dishes, and top with pineapple and toasted coconut

        Image and recipe source: eazy peazy mealz

        3. Orange vanilla bean chia pudding

          This delicious breakfast choice has great health benefit as it helps get rid of toxins due to orange peel as one of the ingredients.

          Ingredients

          • 1/4 cup chia seeds
          • 1 cup almond milk
          • 2 tablespoons maple syrup
          • 1 whole vanilla bean
          • 1/2 teaspoon orange zest
          • 1/4 cup walnuts

          Preparation

          • slice the vanilla bean lengthwise and scrape out the seeds with a spoon and set aside
          • grate about 1/2 teaspoon of your orange’s skin
          • in a bowl, combine the chia seeds, almond milk, maple syrup, vanilla seeds, and orange zest and whisk constantly for at least 90 seconds
          • leave in a fridge overnight
          • top with chopped walnuts and a drizzle of maple syrup and serve

          Image and recipe source: One Ingredient Chef

          4. Lemon and blackberry chia seed pudding

            Another great chia seed pudding variation for cleansing and fat burning with lemon and blackberry.

            Ingredients

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            • 2 cups unsweetened nut milk of choice
            • 1 tbsp fresh squeezed lemon juice
            • ⅓ cup chia seeds
            • 2 tbsp raw honey
            • ½ heaped teaspoon fresh lemon zest
            • 2-3 springs fresh lemon thyme
            • ½ cup blackberries

            Preparation

            • in a large bowl or jar add nut milk, lemon juice, chia seeds, lemon zest, and sweetener and whisk well
            • let sit for 20 minutes and then whisk again
            • leave in the fridge overnight
            • top with fresh berries and the leaves of lemon thyme and sprinkle with additional lemon zest

            Image and recipe source: VeguKate

            5. Coconut almond cream chia pudding with superfoods and dark chocolate

              This chia seed pudding variation is a creamy combination of many great and healthy tastes perfect for the days when you need extra energy.

              Ingredients

              • 1 cup coconut milk
              • 1 cup almond milk
              • 1/3 cup chia seeds
              • 2 tbsp honey
              • 2 tsp vanilla extract
              • 1/4 tsp salt
              • half a banana sliced
              • 1/3 mango chopped
              • 1 tablespoon unsweetened coconut lightly toasted
              • 1 tablespoon hemp seeds
              • 1 tablespoon pistachios chopped
              • 1 tablespoon almond butter melted
              • 2 ounces dark chocolate chopped

              Preparation

              • whisk together the coconut milk, almond milk, chia seeds, honey, vanilla and salt
              • cover and leave in the fridge overnight
              • serve in bowls
              • top with sliced bananas, mangos, coconut, hemp seeds and pistachios
              • sprinkle with chocolate and drizzle with melted almond butter

              Image and recipe source: Half Baked Harvest

              6. Pumpkin chocolate chia pudding

                Fiber and carbohydrate rich chia seed pudding will provide great choice for workout recovery.

                Ingredients

                Pumpkin layer

                • 2/3 cup pumpkin puree
                • 1 1/4 cup milk
                • 3 medjool dates, pitted and soaked in warm water for 15 minutes
                • 1 tsp vanilla bean paste
                • 1/2 tsp cinnamon
                • 1/4 tsp ginger
                • 1/8 tsp nutmeg
                • pinch kosher salt
                • 1/4 cup chia seeds

                Chocolate layer

                • 1 1/2 cup milk
                • 1/4 cup unsweetened cocoa powder
                • 3 medjool dates, pitted and soaked in warm water for 15 minutes
                • 1 tsp vanilla bean paste
                • pinch kosher salt
                • 1/4 cup chia seeds

                Preparation

                Pumpkin layer

                • combine all the ingredients except chia seeds in a blender and blend until smooth
                • pour mixture into a small bowl, stir in chia seeds, cover and refrigerate overnight or for at least 4-5 hours until thickened

                Chocolate layer

                • combine all ingredients except chia seeds in a blender and blend until smooth
                • pour mixture into a small bowl, stir in chia seeds, cover and refrigerate overnight or for at least 4-5 hours until thickened

                Assemble

                • spoon alternating layers of pumpkin and chocolate pudding into small glasses, jars or cups to serve
                • top with shaved chocolate for garnish

                Image and recipe source: Running to the Kitchen

                7. Mango chia pudding parfait

                  Rich, creamy and healthy mixture rich in vitamin C, fiber and antioxidants.

                  Ingredients

                  Base

                  • 1/2 cup chia seeds
                  • 1 1/2 cup coconut cream
                  • 1 cup water
                  • 1 tsp vanilla
                  • 1 tbsp raw honey

                  Mango cream

                  • 2/3 cup prepared chia pudding
                  • 1 mango
                  • 2 tbsp coconut cream

                  Toppings

                  • Coconut cream
                  • Extra mango
                  • Chopped nuts
                  • Shredded coconut

                  Preparation

                  • add the chia seeds to a large glass jar
                  • mix the coconut cream, water, vanilla and honey until combined then pour half into the jar with the chia seeds and mix well
                  • add the remaining liquid whilst stirring
                  • leave at least 4 hours or overnight in the fridge
                  • add 2/3 cup of prepared pudding to a high powered blender with a mango and the coconut cream and blend until smooth
                  • spoon even amounts of chia pudding into four small bowls or glasses
                  • add a quarter of the mango cream to each
                  • add the remaining chia pudding, and then top with fresh mango, nuts and coconut

                  Image and recipe source: To Her Core

                  8. Chocolate berry chia coffee parfait

                    This chia pudding mixture is especially great for breakfast as provides all the nutrients needed for a healthy start of the day, with addition of coffee.

                    Ingredients

                    • 2 5.3 ounce containers plain Greek yoghurt
                    • 1/4 cup strongly brewed coffee
                    • 2 tbsp chia seeds
                    • 3 chocolate belVita bisquits, crumbled
                    • 6 strawberries, thinly sliced

                    Preparation

                    • mix the yogurt, coffee and chia seeds together in a small bowl.
                    • in two glasses, spoon a layer of yogurt on the bottom. Top with sliced strawberries and crumbled biscuits.
                    • repeat twice more to create 3 layers

                    Image and recipe source: Running to the Kitchen

                    9. Blueberry almond chia seed pudding

                      For a healthy protein and antioxidant infusion in the morning, choose this easy to prepare blueberry almond chia seed pudding.

                      Ingredients

                      • 1 c. almond milk (or any other preferred milk)
                      • 1/2 c. plain Greek yogurt
                      • 1/2 c. fresh or frozen blueberries
                      • 2 tbsp. chia seeds
                      • 2 tsp. honey (or any other preferred sweetener)
                      • 8-10 raw almonds, roughly chopped

                      Preparation

                      • in a pint jar add the milk, yogurt, blueberries, chia seeds and honey and stir ingredients to incorporate
                      • place lid on container, and refrigerate for a few hours or overnight
                      • top with chopped almonds

                      Image and recipe source: Deligtful E Made

                      10. Almond joy chia seed pudding

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                        Delicious and super easy to make, almond joy combines only 4 ingredients to give you the ultimate healthy breakfast.

                        Ingredients

                        • ¾ cup dark chocolate almond milk
                        • 2 tbs chia seeds
                        • 1 tbs coconut flakes
                        • 1 tbs slivered almonds

                        Preparation

                        • pour almond milk into a bowl or a jar
                        • sprinkle chia seeds into the almond milk and stir well
                        • put in the refrigerator for 4 hours-or overnight
                        • stir it once or twice after an hour
                        • preheat oven to 350
                        • line a baking sheet with a little piece of aluminum foil
                        • spread coconut flakes and almond slivers onto the aluminum foil
                        • bake for 5 minutes, then put on top of pudding cup and stir

                        Image and recipe source: Sweet Phi

                        11. Original chia pudding bowl

                          Another great source of protein and fiber that can serve as entire week’s breakfast by mixing different toppings.

                          Ingredients

                          • ¼ cup chia seeds
                          • 1.5 – 2 cups milk of your choice (soy, almond, coconut, hemp, etc.)
                          • 2 tbsp pure maple syrup
                          • 1 tsp vanilla
                          • fruit of choice for topping

                          Preparation

                          • mix all ingredients in a bowl, whisk well or blend all ingredients together using a high-speed blender
                          • store in an air-tight container and refrigerate overnight
                          • serve with toppings of your choice: mangos, bananas, berries, kiwi, almonds, walnuts, cinnamon, maple syrup, pineapple, etc.

                          Image and recipe source: BeginWithin Nutrition

                          12. Coconut vanilla whipped chia mousse with smashed raspberries

                            Smooth and desert-like breakfast that is rich both in taste and healthy ingredients.

                            Ingredients

                            • 1 can full fat coconut milk, stirred
                            • 1/4 cup chia seeds (white or black)
                            • 2 tbsp maple syrup
                            • seeds scraped from half a vanilla bean (or a hearty splash of extract)
                            • 2 tbsp coconut butter
                            • salt to taste
                            • splash of almond or other milk (optional)
                            • thawed frozen raspberries
                            • bee pollen

                            Preparation

                            • whisk together the coconut milk and chia seeds and let them sit for about 15 minutes
                            • scrape the coconut milk and chia seeds into a blender and add all of the other ingredients except for the raspberries and bee pollen
                            • blend on high until creamy and smooth adding splashes of almond milk to thin out if necessary
                            • scrape mousse into a bowl and cover with cling film, pressing the film onto the surface of the mousse
                            • chill the mousse thoroughly
                            • smash up some thawed frozen raspberries in the bottom of your serving vessels
                            • divide the coconut vanilla chia mousse amongst the servings
                            • sprinkle the tops with bee pollen and serve

                            Image and recipe source: The First Mess

                            13. Chocolate peanut butter chia pudding

                              Another creamy, desert-like breakfast that will pump you up with energy for an entire day.

                              Ingredients

                              • 2 cans coconut milk, refrigerated for at least 2 hours
                              • 3 tbsp cocoa
                              • 5 medjool dates, pitted
                              • 1/4 cup chia seeds
                              • 1/8 cup + 4 tablespoons peanut butter
                              • 1/4 tsp salt
                              • 3 tbsp maple syrup

                              Preparation

                              • scoop the solid part of the coconut milk from one can into a high powered blender, setting aside the liquid (can be used in smoothies later)
                              • add cocoa, dates, chia seeds and 4 tablespoons of peanut butter to the blender and blend until mixture is smooth and creamy
                              • scoop/pour pudding into jelly jars and refrigerate for 20 minutes
                              • use a whisk to combine 1/8 cup of peanut butter and 2-3 tablespoons of maple syrup (3 tablespoons makes it very sweet, use less if you prefer your sweets a little more mild)
                              • add the solid coconut cream of the second can of coconut milk to the peanut butter, once again setting aside the liquid
                              • using a powered whisk or hand blender, combine until light and completely mixed
                              • scoop peanut butter whipped cream onto tops of pudding, sprinkle with cocoa powder, top with chopped nuts and serve

                              Image and recipe source: A House in the Hills

                              14. Chia seed breakfast pudding

                                Delicious and nutritious breakfast choice rich in Omega-3 fatty acid, calcium and fiber.

                                Ingredients

                                • 3 tbsp chia seeds
                                • 1 cup milk of your choice
                                • 1 tbsp pure maple syrup
                                • ⅛ tsp pure vanilla extract

                                Preparation

                                • add all ingredients to a small bowl and whisk
                                • let it sit for a few minutes and whisk again to prevent clumping
                                • repeat 1-2 more times, cover and place in the refrigerator overnight
                                • top with fresh fruit or granola and serve

                                Image and recipe source: BeginWithin Nutrition

                                15. Orange kefir chia pudding

                                  Frozen yoghurt-like texture and fresh orangey taste give this healthy breakfast additional flavor.

                                  Ingredients

                                  • 1/2 cup kefir
                                  • 1/2 cup milk
                                  • juice of 1 orange
                                  • 1 tsp vanilla
                                  • 2 tbsp chia seeds
                                  • 1 tbsp maple syrup
                                  • 1 tsp coconut flour

                                  Preparation

                                  • whisk all ingredients together in a small bowl and refrigerate for at least an hour or up to overnight
                                  • serve cold

                                  Image and recipe souce: Running to the Kitchen

                                  16. Blackberry green tea chia pudding

                                    Tasty and creamy breakfast choice for removing belly fat and toxins.

                                    Ingredients

                                    • 2 bags of green Tea and lemongrass from
                                    • 1 cup of water
                                    • 1 cup of lite coconut milk (or any non-dairy milk)
                                    • 1/2 tsp pure vanilla extract (or vanilla bean)
                                    • 6 T chia seeds
                                    • 1 cup blackberries
                                    • 2 T maple syrup

                                    Preparation

                                    • boil water and allow tea bags to steep in water for 20 minutes
                                    • combine tea, coconut milk and vanilla extract
                                    • place chia seeds in a large jar and top with tea mixture
                                    • put on cap and shake well
                                    • add in maple syrup and blackberries and place cap back on before giving it another good shake,
                                    • store in refrigerator overnight or for at least 8 hours
                                    • serve cold

                                    Image and recipe source: The Healthy Maven

                                    17. Pumpkin pie chia pudding parfaits

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                                      Low calorie, fiber- and vitamin A-rich breakfast that tastes deliciously.

                                      Ingredients

                                      • 1 1/2 cups unsweetened almond milk
                                      • 1/3 cup pumpkin puree
                                      • 1 tablespoon maple syrup
                                      • 1/2 teaspoon vanilla extract
                                      • 1 teaspoon cinnamon
                                      • 1/4 teaspoon nutmeg
                                      • 1/4 teaspoon ginger
                                      • 1/8 teaspoon cloves
                                      • pinch of salt
                                      • 1/4 cup chia seeds

                                      Cranberry sauce

                                      • 1/2 cup water
                                      • 2 tablespoons coconut sugar (or other sugar)
                                      • 1 1/2 cups fresh cranberries
                                      • 1/4 teaspoon cinnamon
                                      • dash nutmeg

                                      Preparation

                                      • whisk together all the ingredients for the pudding except the chia seeds in a large bowl
                                      • add the chia seeds and mix in
                                      • cover with plastic wrap and refrigerate for at least 3 hours to overnight until a pudding/gel like consistency is achieved

                                      Cranberry sauce

                                      • bring the water and sugar to a boil in a small sauce pot
                                      • add the cranberries, cinnamon and nutmeg
                                      • stir and lower the heat to a simmer
                                      • simmer, stirring often until the cranberries have broken down and most of the liquid cooked off, about 10-15 minutes
                                      • turn off heat and let cool.
                                      • to assemble the parfaits, alternate layers of cranberry sauce and chia pudding in glass jars or serving cups
                                      • garnish with more cinnamon and/or chopped nuts

                                      Image and recipe source: Running to the Kitchen

                                      18. Vanilla sol chi seed pudding

                                        This healthy and creamy breakfast can help in the weight loss process.

                                        Ingredients

                                        • ¼ cup of chia seeds
                                        • ½ cup of Vanilla SOL Sunflower Beverage
                                        • ½ tablespoon honey
                                        • ½ teaspoon vanilla
                                        • ½ cup granola/muesli
                                        • ⅓ cup fresh berries

                                        Preparation

                                        • combine chia seeds, Vanilla SOL, honey, and vanilla in a bowl
                                        • let sit in the refrigerator for about 30 minutes or until the chia seeds expand and soak up the SOL
                                        • layer chia seed pudding with granola/muesli and fresh berries

                                        Image and recipe source: Fit Foodie Finds

                                        19. Cherry berry chia seed pudding

                                          This amazingly tasty and healthy breakfast combines Brazil nuts which help prevent cataracts later in life.

                                          Ingredients

                                          • 5 Tbsp chia seeds
                                          • 1 cup + 1 Tbsp almond milk
                                          • pinch of pink salt
                                          • pinch of cinnamon
                                          • 1 scoop rice protein powder
                                          • 1-2 tsp maple syrup
                                          • 1/2 cup organic blueberries
                                          • 4+ cherries
                                          • 4-5 Brazil nuts

                                          Preparation

                                          • combine the almond milk and chia seeds in a tall glass
                                          • add the cinnamon and salt and stir briskly for about a minute or two
                                          • if adding the protein powder and optional superfoods, stir those in now too
                                          • add a teaspoon or two of maple or agave syrup
                                          • place glass in the fridge for at least four hours, overnight is best, try to stir at least a few times during that time
                                          • transfer the pudding to serving dish(es)
                                          • top with a ring of blueberries, the chopped Brazil nuts and cherries
                                          • you can keep the cherries whole with the stem or remove the pit and stem
                                          • chill in the fridge or serve right away

                                          Image and recipe source: Healthy Happy Life

                                          20. Banana coconut chia pudding

                                            Delicious and easy to make breakfast that is rich in fiber and other healthy nutrients.

                                            Ingredients

                                            • 1 cup almond milk
                                            • 2 tablespoons chia seeds
                                            • 2 tablespoons rolled oats
                                            • 1 tablespoon fresh lemon juice
                                            • 1 tablespoon maple syrup
                                            • 1 teaspoon vanilla
                                            • 1 banana
                                            • 1 tablespoon shredded coconut
                                            • 1 tablespoon raisins
                                            • dash of cinnamon

                                            Preparation

                                            • add the almond milk, chia seeds, rolled oats, lemon juice, maple syrup, and vanilla to a blender and blend until the chia seeds and rolled oats have been fully puréed
                                            • refrigerate overnight in a covered container
                                            • slice 1/3 of a banana and set aside for garnish
                                            • mash the other 2/3 of the banana into serving bowl
                                            • add a tablespoon of shredded coconut to the bowl
                                            • pour the chia pudding over the top and mix the banana, coconut, and chia together
                                            • lay the banana slices on top, sprinkle on a few raisins, dust with some shredded coconut and cinnamon

                                            Image and recipe source: One Ingredient Chef

                                            21. Cookies and cream chia seed pudding

                                              Great breakfast mixture for those of us with a sweet tooth. Creamy, delicious and healthy.

                                              Ingredients

                                              • 2 cups coconut kefir
                                              • 3 tbsp protein powder of choice
                                              • 4 tbsp chia seeds
                                              • 2-4 chocolate cookies
                                              • 2 tbsp coconut oil

                                              Preparation

                                              • place coconut kefir, protein powder, chia seeds, and coconut oil into a blender and whip together
                                              • let it set in fridge for about 10-15 minutes
                                              • once chia starts to thicken, stir in your cookie crumbs

                                              Image and recipe source: Purely Twins

                                              22. Chocolate strawberry chia seed pudding

                                                Classic combination to sweeten every morning.

                                                Ingredients

                                                • 1/3 cup chia seeds
                                                • 1 1/4 cup almond milk
                                                • 1/4 cup unsweetened shredded coconut
                                                • 2 T maple syrup
                                                • 1 tsp ground vanilla beans
                                                • 1/4 tsp sea salt
                                                • 1/2 cup sliced strawberries
                                                • 2 T chocolate chips

                                                Preparation

                                                • mix all the ingredients together in a large bowl
                                                • if you want to make it extra chocolaty, you can add 2 tablespoons cocoa or cacao powder to it
                                                • store in the fridge for 3 hours to set

                                                Image and recipe source: My Whole Food Life

                                                23. Pumpkin pie chia pudding

                                                  Great autumn source of best creamy taste without added sugar.

                                                  Ingredients

                                                  • 2 cups unsweetened almond milk
                                                  • 3 tablespoons chia seeds (divided in half)
                                                  • 1/4 cup+ pumpkin puree
                                                  • 2 tablespoons rolled oats
                                                  • 2-3 teaspoons pumpkin pie spice
                                                  • 1 teaspoon vanilla
                                                  • 1-2 tablespoons maple syrup (optional)
                                                  • 1 ripe pear

                                                  Preparation

                                                  • in a blender, combine the almond milk, 1 1/2 tablespoons of chia seeds, pumpkin puree, rolled oats, some pumpkin pie spice, a splash of vanilla, and a drizzle of maple syrup (pumpkin can be bitter on its own) and blend until smooth
                                                  • pour into a bowl and throw in 1 1/2 or 2 tablespoons whole chia seeds
                                                  • chill in the fridge for at least two hours
                                                  • turn your broiler on high and set an oven rack just below the flame
                                                  • peel a pear, slice in half, remove the seeds, lie both halves face down in a baking sheet and sprinkle with a little pumpkin pie spice
                                                  • add to the broiler and watch closely – this pear will cook through surprisingly quickly, about 6-8 minutes
                                                  • remove just before the outside is starting to blacken
                                                  • plate by dividing the pudding into two bowls and sticking a warm pear into the center of each along with a sprinkle of pumpkin pie spice

                                                  Image and recipe source: One Ingredient Chef

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                                                  24. Green smoothie chia seed pudding

                                                    Excellent and healthy choice for smoothie lovers, with no added sugar.

                                                    Ingredients

                                                    • 2 cups kale (or other greens)
                                                    • 1 cup non dairy milk
                                                    • 2 1/2 tablespoons chia seeds
                                                    • 1 teaspoon vanilla
                                                    • 1 tablespoon lemon juice
                                                    • 2 large dates
                                                    • 2 tablespoons rolled oats
                                                    • 1 banana
                                                    • 1 teaspoon maca powder (optional)

                                                    Preparation

                                                    • in blender, combine the kale, non-dairy milk, chia seeds, vanilla, lemon juice, pitted dates, rolled oats, banana (fresh or frozen), and some optional maca powder (for an energy boost) and blend until smooth
                                                    • refrigerate for 10-15 minutes for best results

                                                    Image and recipe source: One Ingredient Chef

                                                    25. Mexican chocolate chia seed pudding

                                                      Another great option for a creamy, tasty, iron and magnesium rich and healthy breakfast.

                                                      Ingredients

                                                      • 1/3 c. chia seeds
                                                      • 1 c. unsweetened almond (or other non-dairy) milk
                                                      • 2 tbsp. unsweetened cocoa powder
                                                      • 1 tbsp. maple syrup
                                                      • 1 tsp. ground cinnamon
                                                      • pinch of cayenne (optional)

                                                      Preparation

                                                      • combine all ingredients in a medium bowl
                                                      • cover and refrigerate overnight or at least 8 hours
                                                      • transfer mixture to a high-powered blender and blend until completely smooth
                                                      • if pudding is warm from blending, return to refrigerator until chilled (Alternately, you can just stir the pudding and eat it without blending.)

                                                      Image and recipe source: Oh My Veggies

                                                      26. Lemon chia pudding with fresh berries

                                                        Refreshing and low-calorie breakfast that will provide great energy boost.

                                                        Ingredients

                                                        • 1 cup milk
                                                        • ½ cup plain Greek yoghurt
                                                        • 3 tbsp chia seed
                                                        • juice of one lemon
                                                        • zest of one lemon
                                                        • 4 tbsp honey or maple syrup
                                                        • 1 tsp pure lemon extract (optional)
                                                        • raspberries and basil or mint for topping, as desired

                                                        Preparation

                                                        • in a large bowl combine milk, yoghurt, honey or maple syrup, lemon juice, lemon zest, and natural lemon extract
                                                        • whisk well before transferring into serving bowls
                                                        • cover and leave in the fridge for 15 minutes
                                                        • serve topped with lemon zest, berries and a spring or two of basil or mint

                                                        Image and recipe source: Inspired Edibles

                                                        27. Raw raspberry and vanilla chia pudding

                                                          Great nutritious breakfast that places vitamin C in a creamy and tart texture.

                                                          Ingredients

                                                          • 1 cup raw almonds, soaked at least 5 hours
                                                          • 4 cups filtered water
                                                          • 2 cups fresh raspberries (or thawed, frozen ones)
                                                          • ½ cup raw agave nectar, maple syrup, raw honey etc.
                                                          • 2 tbsp soft extra virgin coconut oil
                                                          • 1.5 tbsp vanilla extract
                                                          • pinch of salt
                                                          • ½ cup chia seeds (white or black)

                                                          Preparation

                                                          • combine the soaked almonds, 4 cups of water, raspberries, agave nectar, coconut oil, vanilla extract and salt in a blender pitcher
                                                          • blend mixture on medium-high speed for 1 minute, until liquified
                                                          • strain mixture through a fine mesh sieve (or nut milk bag if you have one) into a medium-large bowl
                                                          • place the chia seeds into another large bowl
                                                          • pour the raspberry almond milk on top slowly
                                                          • whisk vigorously to combine and prevent clumping of the chia seeds
                                                          • allow the mixture to sit for a good hour so that the chia seeds can do their thing and thicken up the mixture to a pudding consistency
                                                          • whisk it up here and there to further prevent clumping of the seeds
                                                          • serve pudding with fresh raspberries, shredded coconut, chopped almonds, or cacao nibs

                                                          Image and recipe source: The First Mess

                                                          28. Chia, blueberry and avocado pudding

                                                            Great choice for super creamy desert-like breakfast.

                                                            Ingredients

                                                            • 1/2 cup unsweetened organic almond milk
                                                            • 2 tbsp chia seeds
                                                            • 2 tbsp organic sulphite free raisins
                                                            • 1 dried organic date, pit removed, chopped
                                                            • 1/2 tsp alcohol free vanilla
                                                            • generous sprinkle of organic cinnamon
                                                            • dried stevia herb powder
                                                            • 1 cup frozen organic blueberries
                                                            • 1 organic avocado
                                                            • 2 tbsp more almond milk for blending
                                                            • 1 cup raw organic buckwheat groats, soaked w/ filtered water for 30-60 mins- rinse well and drain
                                                            • juice of 1/2 organic lime
                                                            • 1/2 tsp grated fresh organic ginger

                                                            Preparation

                                                            • combine 1/2 c almond milk, chia, raisins, cinnamon, vanilla and let stand for 5-10 mins til thickens up
                                                            • meanwhile place avocado & blueberries in blender
                                                            • add chia mixture and blend well adding almond milk for consistency
                                                            • test to see if chia seeds are smooth
                                                            • pour into serving dishes
                                                            • combine buckwheat with lime and ginger and spoon on top of pudding, garnish with mint

                                                            Image and recipe source: Alkaline Sisters

                                                            29. Raw chocolate superfood pudding

                                                              Amazing healthy chocolate alternative as a great choice for tasty breakfast.

                                                              Ingredients

                                                              • 1 cup (raw) almond milk
                                                              • 2 tablespoons chia seeds
                                                              • 1 tablespoon (raw) cacao powder
                                                              • 1 teaspoon (raw) maca powder
                                                              • 1 tablespoon + 2 teaspoons (raw) lucuma powder

                                                              Preparation

                                                              • whisk almond milk and chia seeds together (make sure that there are no clumps of seeds)
                                                              • whisk in cacao powder, maca powder, lucuma powder, and additional sweeteners (if using)
                                                              • store in the refrigerator overnight
                                                              • serve cold

                                                              Image and recipe source: In Sonnet’s Kitchen

                                                              30. Blueberry coconut chia pudding

                                                                Another tasty, easy to make, healthy desert-like creamy breakfast choice.

                                                                Ingredients

                                                                • 1½ cups coconut milk ¼ cup chia seeds
                                                                • 1 tablespoon honey
                                                                • pinch of salt
                                                                • ½ teaspoon vanilla extract
                                                                • ¼ teaspoon almond extract
                                                                • 1/3 cup frozen wild blueberries, thawed (or fresh)
                                                                • 2 tablespoons unsweetened shredded coconut
                                                                • honey for drizzling on top

                                                                Preparation

                                                                • whisk together the coconut milk, chia seeds, honey, salt and extracts in a bowl
                                                                • cover with plastic wrap and refrigerate for at least 3 hours
                                                                • once thickened, spoon into serving bowls and top with blueberries, shredded coconut and more honey if desired

                                                                Image and recipe source: Running to the Kitchen

                                                                Featured photo credit: Unsplash via unsplash.com

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                                                                Ana Erkic

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                                                                Last Updated on August 20, 2019

                                                                How to Control Your Thoughts and Be the Master of Your Mind

                                                                How to Control Your Thoughts and Be the Master of Your Mind

                                                                Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                                                                Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                                                                I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                                                                You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                                                                Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                                                                When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                                                                I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                                                                Who Is Thinking My Thoughts?

                                                                Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                                                                Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                                                                1. The Inner Critic

                                                                This is your constant abuser who is often a conglomeration of:

                                                                • Other people’s words; many times your parents.
                                                                • Thoughts you have created based on your own or other peoples expectations.
                                                                • Comparing yourself to other people, including those in the media.
                                                                • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                                                                The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                                                                Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                                                                2. The Worrier

                                                                This person lives in the future; in the world of “what ifs.”

                                                                The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                                                                3. The Reactor or Trouble-Maker

                                                                This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                                                                This person can be set off by words or feelings, and can even be set off by sounds and smells.

                                                                The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                                                                4. The Sleep Depriver

                                                                This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                                                                The Sleep Depriver’s motivation can be:

                                                                • As a reaction to silence, which he fights against
                                                                • Taking care of the business you neglected during the day
                                                                • Self-doubt, low self-esteem, insecurity and generalized anxiety
                                                                • As listed above for the inner critic and worrier

                                                                How can you control these squatters?

                                                                How to Master Your Mind

                                                                You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                                                                Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                                                                There are two ways to control your thoughts:

                                                                • Technique A – Interrupt and replace them
                                                                • Technique B – Eliminate them altogether

                                                                This second option is what is known as peace of mind!

                                                                The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                                                                Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                                                                For the Inner Critic

                                                                When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                                                                You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                                                                For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                                                                You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                                                                “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                                                                If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                                                                • They rile up the Worrier.
                                                                • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                                                                • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                                                                • They are a bully and is verbally and emotionally abusive.
                                                                • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                                                                Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                                                                Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                                                                For the Worrier

                                                                Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                                                                Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                                                                You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                                                                • Increased heart rate, blood pressure, or surge of adrenaline
                                                                • Shallow breathing or breathlessness
                                                                • Muscles tense

                                                                Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                                                                If you believe in a higher power, this is the time to engage with it. Here is an example:

                                                                Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                                                                “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                                                                Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                                                                If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                                                                Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                                                                Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                                                                For example:

                                                                If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                                                                “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                                                                Change those fearful thoughts when they happen:

                                                                “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                                                                Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                                                                For the Trouble-Maker, Reactor or Over-Reactor

                                                                Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                                                                The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                                                                • Increased heart rate and blood pressure; surge of adrenaline
                                                                • Shallow breathing or breathlessness
                                                                • Muscles tension

                                                                I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                                                                Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                                                                Breathe in through your nose:

                                                                • Feel the air entering your nostrils.
                                                                • Feel your lungs filling and expanding.
                                                                • Focus on your belly rising.

                                                                Breathe out through your nose:

                                                                • Feel your lungs emptying.
                                                                • Focus on your belly falling.
                                                                • Feel the air exiting your nostrils.

                                                                Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                                                                Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                                                                One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                                                                Master your mind and stop the Reactor from bringing stress to you and your relationships!

                                                                For the Sleep Depriver

                                                                (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                                                                I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                                                                Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                                                                1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                                                                2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                                                                When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                                                                From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                                                                For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                                                                If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                                                                You can also use this technique any time you want to:

                                                                • Fall back to sleep if you wake up too soon.
                                                                • Shut down your thinking.
                                                                • Calm your feelings.
                                                                • Simply focus on the present moment. 

                                                                The Bottom Line

                                                                Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                                                                You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                                                                Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                                                                Featured photo credit: Priscilla Du Preez via unsplash.com

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