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 chia pudding:
- 4 tablespoons of chia seeds
- 2 cups oat milk (adjust the amount as desired, depending on whether you prefer a thicker or more runny pudding)
- 1 tablespoon of maple syrup
- ½ vanilla powder or paste
Process for chia puding:
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Mix all the ingredients in a bowl with a whisk, and set aside
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Leave it there for 20-30 minutes, stirring in between to prevent lumps from forming.
Ingredients for mango dressing:
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½ mango (put in a blender)
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1 tablespoon of honey or maple syrup
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Juice of 1 lime/lemon
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Fresh ginger (adjust amount as desired, I added ½ inch)
Procedure for mango dressing:
- Mix all the ingredients in a blender.
Ingredients for the filling:
- ½ mango
- Grated lemon peel (organic lemons)
- 1 tablespoon of lemon juice
- Almond flakes for sprinkling on top
Process for the filling:
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Cut the other half of the mango into small pieces and sprinkle them with lemon juice.
Assembling the chia pudding
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Divide the chia pudding between two cups
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Pour the mango dressing over it
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Place the mango pieces on top of the mango dressing and sprinkle the almond leaves right on top
Instead of mango, you can also use other fruits such as berries, peaches, and bananas. There are many possibilities.
Bon Appetit!