Chia seeds are valued for their many beneficial properties that have a positive effect on health. They are rich in omega-3 fatty acids, especially alpha-linolenic acid (ALA). They are crucial for cardiovascular health, as they reduce inflammation, regulate cholesterol levels, and reduce the risk of heart disease. They are full of fiber, vitamins, and minerals (magnesium, calcium, phosphorus, and manganese). Include them in your menu at least once a week. It is important to first soak them in the liquid for at least 20 minutes, maybe even overnight.
Ingredients for the chia pudding:
- 4 tablespoons chia seeds
- 2 cups oat milk (adjust amount depending on whether you prefer a thicker or thinner pudding)
- 1 tablespoon maple syrup
- ½ teaspoon vanilla powder or vanilla paste
Chia pudding preparation:
In a mixing bowl, whisk together all the ingredients until well combined.
Let it sit for 20–30 minutes, stirring occasionally to prevent clumps.
Ingredients for the mango layer:
- ½ mango (blended)
- 1 tablespoon honey or maple syrup
- Juice of 1 lime or lemon
- Fresh grated ginger (to taste; e.g. about ½ inch piece)
Preparation of the mango layer:
Blend all ingredients until smooth and creamy.
Ingredients for the topping:
- ½ mango (diced)
- Zest of an organic lemon
- 1 tablespoon lemon juice
- Almond flakes for garnish
Topping preparation:
Dice the remaining half of the mango and drizzle with lemon juice.
Add the lemon zest and mix gently.
Assembling the pudding:
- Divide the chia pudding between two glasses or jars.
- Pour the mango cream on top.
- Add the mango cubes and sprinkle with almond flakes.
- * The pudding can be stored in the fridge for 2 to 3 days.
** You can also replace the mango with other fruits like berries, peaches, or banana — the possibilities are endless!
