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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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                                                                Last Updated on October 9, 2018

                                                                Why Am I Exhausted? The Real Causes and How to Fix It Forever

                                                                Why Am I Exhausted? The Real Causes and How to Fix It Forever

                                                                Do you say “I’m exhausted” all the time? Do you constantly feel exhausted for no reason?

                                                                Fatigue shows up in many ways including pure exhaustion, the inability to concentrate, anger, frustration and behavioral issues, memory problems, decreased work performance, and slower reaction times. Chronic fatigue has also been linked to medical problems including obesity, hypertension, depression, diabetes, as well as increased automobile accidents.

                                                                We attempt to combat fatigue with coffee, sugar, energy drinks, vitamins and a variety of other products that claim to increase our energy and stamina. But what if your exhaustion is trying to tell you something?

                                                                If you’re getting enough sleep and you’re still feeling exhausted, it’s time to stop, take a step back and look at what else is contributing to your exhaustion.

                                                                As a life-coach and consultant with a diverse background, I like to look at things from a holistic view – from multiple levels – including your body, mind and spirit.

                                                                So before you reach for that next cup of coffee, the 3pm sugary snack or the toxic energy drink, let’s look at some other reasons why you might be tired all the time, and more importantly, what you can do about it.

                                                                Here are 11 potential reasons why you’re exhausted even when get enough rest, and what you can do about it.

                                                                1. You are out of alignment mentally, emotionally or spiritually.

                                                                Essentially, you’re off track with who you are and what works for you. Maybe you’re unhappy, unfulfilled, stressed out or just plain bored with some areas of your life. You might be in a relationship that isn’t working, a job you can’t stand or a situation that drains your energy.

                                                                Think about a time in your life when you were in the flow, in the zone, and totally engaged and excited about what you were doing. How much sleep did you need then? Even after only a few hours, my guess is you probably found yourself jumping out of bed in the morning without an alarm clock, excited about embarking on the day.

                                                                On the flipside, think about a time in your life when you were in a relationship or job that zapped your energy. No matter how much sleep you got, you probably found it difficult to get out of bed in the morning and were tempted to hit that snooze button just a few more times.

                                                                We all have things that make us feel great and energized and things that completely zap our energy. Maybe you’re someone who likes to move quickly but you’re drowning in detail; maybe you’re someone who thrives when you are on top of things and you’re feeling like everything is completely out of control. Or maybe you thrive on spontaneity and variety and you’re bored with your life.

                                                                When I asked my 11-year-old daughter why she thought people are tired even when we get enough rest, here’s what she said.

                                                                “Maybe people are bored and so they’re tired.”

                                                                Ever wonder why you can’t drag your kid out of bed for school on the weekdays but they pop out of bed on the weekend? Perhaps this is the culprit.

                                                                I had a client share this sentiment recently as she described a period of time in her life: “My boss sucked, the work was boring and it made me tired all the time.”

                                                                Exactly.

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                                                                When you’re doing things that align with who you are, in environments that align with what you need, you will feel more energized and alive. On the contrary, when you’re in environments that go against your grain, you will feel drained and de-energized.

                                                                What can you do?

                                                                Take a step back and identify what’s not working. Figure out what you want and work towards it. Do things that give you energy.

                                                                What makes you feel healthy and alive, energized and excited? What gets you in the flow and makes you feel most like you? Aim to get more of that in your life.

                                                                Find more ways to be in alignment with who you are with these tips:

                                                                How to Get Motivated and Be Happy Every Day When You Wake Up

                                                                2. You are out of alignment physically.

                                                                When we are structurally out of alignment, it can cause all sorts of issues. When things aren’t moving properly, it makes it hard for your body to do its job. Not to mention, pain is exhausting and zaps energy. And we are pretty hard on our bodies, aren’t we? We drag them around and tell them what to do. They need to be taken care of too.

                                                                Here’s what Chiropractor, Dr. Ruth Ziemba, who specializes in NSA (Network Spinal Analysis) has to say:

                                                                All of life is energy. We are energy. Any disturbance or blockages to the energy flow creates imbalances… Physical, mental and emotional stressors can cause subluxations (misalignment of the vertebrae) which interfere with signals getting clearly through your body. This can result in many health problems, including fatigue and insomnia.

                                                                Recently, I was feeling tired all the time – and felt like I was doing “everything else” right. So, I went to see my chiropractor and a cranial sacral therapist. Two days later, I felt much more energized and clear in my head.

                                                                I love the analogy I was once given by a chiropractor: “It doesn’t matter how well you can play an instrument if the instrument is out of tune.”

                                                                Such is true with our bodies.

                                                                What can you do?

                                                                Get some body work. This might include getting a massage, acupuncture, chiropractic, reiki, cranial sacral therapy – anything that works for you.

                                                                Don’t know where to start? Ask a friend or colleague for a recommendation. Even better if you have a friend in the field who can refer you to another practitioner. And make sure to schedule regular body work, not just when you need it.

                                                                3. You are not eating right (or enough).

                                                                What – and how much – you eat has a significant effect on your energy levels.

                                                                While there are many different diet protocols, there is one thing all the experts can agree on: sugar and processed foods make you feel sluggish and exhausted. They make your blood sugar go haywire, causing you to feel a brief period of energy followed by a crash.

                                                                Paradoxically, those are the very things we reach for when we need a hit of energy.

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                                                                What can you do?

                                                                I’ve found two things to be consistently true:

                                                                One, you need to eat real, clean food. The food you’re putting into your body is either real or it’s not. Avoid processed foods and especially refined sugars. You’re going to feel so much better for it.

                                                                Two, find what works for YOU. Gluten-free, Paleo, Mediterranean, high-fat, plant-based, you name it. Experts and well-meaning friends and family may tell you what’s best, but no one knows your body as well as you do. Pay attention, do you feel energized or fatigued after you eat certain foods? What works – and what doesn’t for YOU? Our bodies have intrinsic wisdom if we are willing to listen – and hear them.

                                                                4. You are not really sleeping.

                                                                We’ve established that you’re (hopefully) getting enough sleep. But are you getting enough high-quality sleep?

                                                                Some of the top causes of poor sleep quality include: being on electronics right before bed, interruptions, an uncomfortable mattress or the wrong pillow, grinding your teeth, an inconsistent sleep routine or the fact that you’re not getting through all of the sleep cycles.

                                                                What can you do?

                                                                Start with the basics:

                                                                Get off your electronics at least an hour before bed, make sure you have a comfortable pillow and mattress, set a consistent sleep routine, reduce outside noise and sleep in a well-darkened room or wear an eye mask.

                                                                If you have difficulty falling asleep or have poor sleep quality, this guide will help you get a good night’s sleep back:

                                                                Poor Sleep Quality Comes from All the Things You Do Since Morning

                                                                5. You are stressed or worrying too much.

                                                                When you’re stressed, you produce more cortisol (the stress hormone), which can significantly affect your sleep.[1] This is why one of the common side effects of stress is sleep problems.

                                                                On top of stress hormones, excessive worry can drain your energy. When you worry, you’re using energy. It’s like when you have an app on your phone that takes up a lot of battery and you have it constantly running the background, your battery will drain more quickly. Such is true with worry and stress.

                                                                I think of this very simply. We all start the day with 100 units of energy to use throughout the day. If you’re using half of your energy units worrying, you’re inevitably going to be tired.

                                                                What can you do?

                                                                Find things that reduce your stress levels. I’ve seen clients have great success with yoga, meditation and exercise. Worrying too much? Get a clear plan in place to take action on what’s worrying you.

                                                                  6. You are not breathing deeply enough.

                                                                  Deep breathing increases circulation by bringing oxygen to your muscles and brain. This increased oxygen content in the bloodstream leads to greater energy and healthier muscles, organs and tissues.

                                                                  To highlight the benefits of deep breathing, I reached out to longtime Yoga Instructor & Ayurveda Wellness Counselor, Vivica Schwartz. Here’s what she shared:[2]

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                                                                  “Most people breathe in to the chest only (shallow breathing) and don’t allow the breath to reach deeper into the abdominal region, due to stress and anxiety. Shifting the breath down, so that it expands the belly (and all the muscles that comprise the diaphragm) is one of the best ways to shift our awareness, quiet the mind, release tension and increase our energy levels”.

                                                                  What happened when you started to read this one? Did you start breathing more deeply? Great, you’re already on your way.

                                                                  What can you do?

                                                                  Make a conscious effort to breathe deeply, more often. Try this from Vivica:

                                                                  1. Place one hand on your chest and the other on your lower belly.
                                                                  2. Breath smoothly in and out through the nose, noticing how your breath expands three-dimensionally in the ribcage.
                                                                  3. Now begin to shift the inhalation into the lower abdomen first, so that the lower hand rises first, then fill the chest area.
                                                                  4. Reverse the process on the exhalation, emptying the chest area first, then the lower belly.
                                                                  5. Continue like this for a few rounds, visualizing the diaphragm contracting and pushing down and expanding the belly area.

                                                                  7. You are hanging out with the wrong crowd.

                                                                  Have you ever known someone who “sucks the life out of you”? After spending time together, you feel tired, drained and exhausted? “Energy vampires” do just that, they suck your energy. It doesn’t matter how much sleep you’re getting; if you’re spending time with people who drain your energy, you’re going to feel tired.

                                                                  What can you do?

                                                                  Grab some garlic and your stake and ditch the energy vampires. Make a conscious effort to hang out with people who feed your soul and make you feel energized and alive.

                                                                  If you need a little help to spot these people out, here it is: 15 Signs Of Negative People

                                                                  8. You are not moving.

                                                                  There’s been a lot of research conducted over many years that shows physical activity and exercise improves energy and decreases fatigue.

                                                                  In a widely acknowledged 2006 study published in Psychological Bulletin, researchers analyzed 70 studies on exercise and fatigue which involved more than 6,800 people. Over 90% of the studies showed the same thing: Sedentary people who completed a regular exercise program reported improved fatigue compared to those that did not exercise.

                                                                  What can you do?

                                                                  Get moving! Find ways to increase your exercise and movement. General guidelines are 150 minutes per week of moderate exercise or 75 minutes per week of vigorous activity (or a combination of the two). This can be as simple as taking the stairs instead of the elevator, walking 20 minutes a day or participating in a sport you enjoy.

                                                                  Here’re some tips for you: How to Instantly Fall in Love With Moving and Start Shaking off the Extra Pounds

                                                                  9. You are dehydrated.

                                                                  The human body is composed of 50-65% water. Some parts of our bodies, like our brain, heart and lungs are more than 70% water. This means even mild dehydration can cause your energy levels to fall.

                                                                  Fatigue is a telltale sign you are dehydrated. In fact, in a survey of 300 doctors in the UK, 1 in 5 patients who saw their doctor for symptoms such as fatigue and tiredness simply weren’t drinking enough water.

                                                                  What can you do?

                                                                  First and foremost, drink enough water. A simple rule of thumb is eight 8-ounce glasses per day. And before you reach for your coffee in the morning, reach for a glass of water first.

                                                                  However, Doctor and hydration expert Dr. Zach Bush noted,

                                                                  “Proper hydration is not simply infusing your body with water. More specifically, it’s about getting the water inside your cells. To do that, you need to improve the electrical charges across your cellular membranes. Strategies that improve the electrical charge across your membranes include: reducing EMF (electromagnetic field) exposure, increasing electrolytes, and boosting your fiber intake.”

                                                                  So, try this intensive hydration protocol: Drink 4 ounces of water every 30 minutes from 7am-7pm for 3 days. During this intense hydration, add electrolytes to every other 4-ounce dose. Then give your body a break from food and water between 7pm and 7am.

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                                                                  Learn more about intracellular hydration with Dr. Bush here .

                                                                  10. You are too busy.

                                                                  You know the saying, “If you want something done, ask a busy person.” I say, leave the busy person alone. They clearly have enough on their plate.

                                                                  I work with many clients, especially moms, who wonder why they are so tired all the time. When I ask them to tell me about “a day in their life”, I get something like this: 6am wake-up , exercise, get the kids off to school, work, drive to after-school activities, get dinner on the table, do hosework, coordinate schedules, bath and bed time (for the kids of course), and then back to work after the kids go to bed. And they wonder why they are tired?

                                                                  I get it. I’ve been there and I have to be careful of this myself. As a working mom of three young girls, who also wants to be social and active in my community, I know all too well the life of being busy. I’ve had to reign it in, create strategies and make very conscious decisions.

                                                                  What can you do?

                                                                  Look at your life as an outside observer or “fly on the wall”. What do you notice? Maybe you need to learn to say no? Perhaps you need to take a step back and identify what’s most important? Or set better boundaries?

                                                                  Perhaps you need to delegate more, outsource or just get some stuff off YOUR plate! Take just ONE thing and start from there.

                                                                  If you want extra advice on this, check out this guide:

                                                                  The Ultimate Guide to Prioritizing Your Work And Life

                                                                  11. There is something else going on.

                                                                  If you’ve tried everything above, you are getting enough sleep and you are still tired, you may want to see your doctor or healthcare professional to uncover any underlying issues.

                                                                  Amongst other things, what leads to exhaustion could be medication side effects and other health concerns including thyroid and adrenal dysfunction, anemia and sleep apnea.

                                                                  What can you do?

                                                                  Talk to your doctor. Seriously. Make an appointment.

                                                                  If you’re sleeping enough and doing all the “right” things above and you still feel tired, it’s important to identify what could be the cause.

                                                                  The bottom line

                                                                  If you’re sleeping enough and still find yourself tired and exhausted all the time, it’s time to step back and see which of these reasons resonate with you.

                                                                  In order to get a different result, you have to DO something differently. In order to be more energized and less exhausted, you’re going to need to make some changes.

                                                                  What changes will you make? Are you going to eat better, exercise more, stay hydrated, take something off your plate, reassess the job you hate or relationship that’s draining you?

                                                                  Take a few minutes right now and think of 1-3 things you’re going to try. Write them down in your journal, on your phone or send an email to yourself.

                                                                  Change takes action and it’s time for change. You’ve got this. Take action now and your energy levels will be glad you did!

                                                                    Reference

                                                                    [1]Dr. Doni: How Cortisol Affects Your Sleep
                                                                    [2]Vivica Schwartz,Yoga Instructor & Ayurveda Wellness Counselor

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