Chia seed desserts recipes. Chia puddings - recipes for healthy dietary desserts

Following the principles proper nutrition, you should not give up sweets. And now we are not talking about a piece of cake with rich buttery cream. There are many recipes for proper and healthy desserts that will perfectly satisfy your need for sweets without spoiling your figure. If you want to treat yourself to an unusual, exotic and, most importantly, the right treat, try making chia seed pudding - you can choose a recipe to suit every taste.

Chia seeds: an ideal product for pp treats

These South American seeds appeared on the shelves of our stores recently, but very quickly gained popularity among fans of proper, organic products.

They do not have a pronounced taste, they swell well in liquids, so they can be used as a thickener for any dishes, including chia puddings and other fancy desserts.

You can mix it with anything - milk, fermented milk products, juices, smoothies, coffee and even plain water. The end result will be a gel-like jelly.

Density depends on proportions. Everything is determined experimentally (different seed manufacturers, the density of the liquids itself is also different), but for reference you can take the following proportions - per 1 tbsp. 100 ml liquid. The result is a gel-like mass of “medium fluidity,” as in the photo.

Chia seeds are simply irreplaceable in losing weight, since this unique ability makes it possible to get enough satiety when minimum calorie content ready-made sweets.

Berry dessert without milk

Let's start with a recipe that is universal - its can be used for weight loss, even entering into ; During Lent, such a delicious treat is also irreplaceable. Vegetarians, as well as those who is lactose intolerant And raw foodists this option will also work. It can be called whatever you like, depending on the application - dietary jelly, pudding, etc.

Personally, I like it as a jam or sauce that goes well with morning porridge, ice cream, and cottage cheese. It’s very tasty just put on a piece of bread with a spoonful of yogurt.

This particular jam does not contain sugar or sweeteners - fresh fruits and berries are sweet in themselves. But for those with a sweet tooth, you can add a spoonful of honey or any saxam to taste.

Nutritional value per 100 g:

1. Calories: 95
2. Proteins: 2,5
3. Fats 3,8
4. Carbohydrates: 13

You will need:

• apricot - 2 pcs.
• raspberries white, black, red - a handful.
• cherries, gooseberries - a handful.
• chia seeds - 2 tbsp.

Frozen berries and fruits will also work, but first let them sit on the counter for half an hour.

Preparation step by step:

Separate the pits from apricots and cherries. Grind all fruits and berries to a puree using a blender or mixer.

Place the puree in a jar.

Add chia seeds, mix well and refrigerate for 12 hours to allow the seeds to swell.

Then mix thoroughly again and use. Stored in the refrigerator - 7 days.

Chia seeds will make the fruit mixture thicker and more nutritious.

Coconut milk pudding with mango

Coconut milk and chia seeds are already a classic combination in pp recipes.

For chia pudding, it is better to choose coconut milk without preservatives and stabilizers in the composition and with a short shelf life, which will indicate the 100% naturalness of the product.

It's even better to make it yourself.

Mango is the addition that will enhance the exoticism of the dessert and add a bright taste and aroma.

Nutritional value per 100 g:

1. Calories: 174
2. Proteins: 3,5
3. Fats 12
4. Carbohydrates: 12

Ingredients:

• chia seeds – 4 tbsp.
• mango - one medium fruit
• coconut milk – 250 ml
• vanilla essence – 10 drops
• any sweetener - to taste
• fresh mint/almonds – for garnish.

How to cook:

1. Mix coconut milk, seeds, vanilla and sweetener and let thicken in the refrigerator for 6 hours. It is very convenient to make this preparation at night. You can make more at once - shelf life - 3 days.
2. Beat the mango pulp in a blender.
3. Divide chia pudding with coconut milk into cups and top with mango puree. Garnish with almond petals and fresh mint sprigs.

Dessert with banana and almond milk

You can easily and quickly make a delicious and incredibly beautiful dish by combining layers of banana smoothie and chia pudding with almond milk.

Nutritional value per 100 g:

1. Calories: 168
2. Proteins: 4
3. Fats 11
4. Carbohydrates: 13,5

You will need:

We prepare in 3 stages:

1. In a deep bowl, pour the chia seeds with milk, add cinnamon and sweetener. Leave for at least 3 hours, even better overnight in the refrigerator.
2. When they are swollen enough, prepare a banana smoothie. To do this, beat the banana with the yogurt in a blender.
3. Place dessert in a serving container in layers - ½ serving of chia pudding, banana smoothie, remaining pudding. Let soak in the refrigerator for another hour. Goes great with fresh blueberries.

Recipe with yogurt and berries

Chia seeds are great for making thick berry jelly. Combined with Greek yogurt you get a delicious, healthy and beautiful breakfast recipe.

Nutritional value per 100 g:

1. Calories: 125
2. Proteins: 4,4
3. Fats 6
4. Carbohydrates: 12,5

Products:

• chia seeds – 2 tbsp.
• berries (strawberries, wild strawberries) – half a glass
• thick Greek yogurt – 120 g.

How to cook:

1. Mix yogurt with seeds and let it swell for a couple of hours. The proportions are such that the result is a very thick pudding - almost jelly.
2. Simply stir strawberries and strawberries into yogurt. If desired, you can puree everything.

Milk pudding with strawberries

Do you like panna cotta? This chia seed dessert is a light version of the famous Italian treat made with cow's milk.

Nutritional value per 100 g:

1. Calories: 108
2. Proteins: 4,2
3. Fats 3,8
4. Carbohydrates: 13,2

• chia seeds – 6 tbsp.
• cow's milk – 250 ml
• honey - to taste.
• strawberries - 10 berries.

Cooking steps:

1. Mix milk, honey and chia in a deep bowl. This dessert has a very dense consistency, so you must follow the proportions of seeds and milk so that the panna cotta can thicken well.
2. Leave to gel for 4 hours in the refrigerator.
3. Set aside 2 strawberries for decoration and puree the rest. And then there are 2 options - the simplest - mix everything and put it in bowls. Or you can put strawberry puree on the bottom of a serving glass, and the milk part on top.
4. Serve with strawberry slices.

Recipe for coffee lovers

Chocolate and coffee pudding with soy milk is an ideal treat for those who are watching their figure, but cannot live without chocolate and coffee.

Nutritional value per 100 g:

1. Calories: 74
2. Proteins: 3,3
3. Fats 4
4. Carbohydrates: 7

List of required ingredients:

• freshly brewed coffee – 250 ml
• soy milk – 250 ml
• chia seeds – 8 tbsp.
• cocoa – 2 tbsp.
• Jerusalem artichoke syrup/maple syrup/stevia - to taste
• dark chocolate, dry chia seeds, nuts - for decoration.

How to cook:

1. Add cocoa to warm milk and mix well so that there are no lumps left.
2. Pour in coffee, add seeds and sweetener.
3. Pour the coffee-chocolate mixture into portioned cups, cover with cling film, and leave to set in the refrigerator for 6 hours.
4. Before serving, garnish with a handful of chia seeds, some grated chocolate and ground nuts.

You shouldn’t get too carried away with desserts with chia, though. the seeds are quite high in calories (about 500 kcal per 100 g). No more than 4 tablespoons of seeds added to various dishes per day are enough to get all the benefits of this product and not harm your figure.

Puddings should not be stored for more than 4 days from the moment of preparation.

Chia desserts can be prepared using any plant-based milk – oat, soy, coconut, almond and cashew.

If you don't have time to wait overnight for your chia seed pudding to set, try to at least let it sit for a while 3 hours in the refrigerator is the minimum period for which the seeds will swell sufficiently in liquid.

Breakfast idea

If you make chia pudding not only with fruits and berries, but also with granola, you get an excellent breakfast option, somewhat reminiscent of oatmeal in a jar. Here is a simple video recipe with kiwi and banana:

We are so often influenced by fashion and in cooking as well. Remember before it was cupcakes and cakes with berry caps, and now we all drink lemon water and eat superfoods for breakfast/lunch/dinner. Of course, the topic of superfoods is very complex, but no less interesting. I started my acquaintance with them with chia seeds. But let's take it in order! First, let's figure out what a “superfood” is and what it is eaten with?

Nowadays it has become fashionable to call “superfoods” food products that radically differ in their valuable properties from all others. food products. Superfoods are completely natural (without technological interventions), they are real gifts of nature from different parts of the world. Their composition can provide all the needs of an active lifestyle and even heal the body, while they are neither drugs nor dietary supplements. Of course, you shouldn’t expect a miracle and think that “superfood” is a panacea for any disease. You should not expect an instant therapeutic effect. Any superfood shows its maximum potential only with long-term and systemic use.

Perhaps the most famous superfood is physalis berries. Yes, yes, these are the same berries that people like to decorate cakes and pastries with, but we often put them aside, thinking that they are just inedible confectionery props. Meanwhile, the fruits of physalis have a huge content of carotene, vitamins A, C, P, protein, and phosphorus.

Let's go back to my favorite seeds :). Previously, chia could only be ordered on iherb, but now they are sold in any large supermarket. Yes, they are not cheap, but they are worth every penny. It is an excellent source of Omegas fatty acids(as you understand, absolutely vegetarian), as well as minerals (calcium, iron, potassium, zinc), vitamins (B3, B2, B1) and dietary fiber. Chia contains 3 times more antioxidants than blueberries, and they contain 8 times more Omega acids than salmon. In a word, super food!

Now chia seeds are included in our daily diet. They have neither taste nor aroma. Although many people talk about a pronounced nutty taste, I don’t feel it. Most often I just add it to my favorite B. yogurt. Yu. Alexandrov" with natural vanilla, I put it in the refrigerator overnight, and in the morning I get a wonderful, and most importantly healthy pudding. In general, there are a lot of options for puddings with chia seeds; another favorite recipe of mine is coconut milk pudding. It is prepared very simply - soak chia seeds in coconut milk, add cinnamon, any natural sweetener (jerusalem artichoke syrup, agave syrup, stevia or just honey) and put it in the refrigerator overnight. And in the morning we add our favorite fruit puree, in our case mango :).

The only thing is, if you buy coconut milk, be sure to pay attention to its composition. There should be no stabilizers and citric acid. Only processed coconut meat and water. I take this one marked “ORGANIC”:

Ingredients

• 400 ml Coconut milk (cream)
• 4 tbsp. spoons Chia seeds
• 2 tbsp. spoons Jerusalem artichoke syrup (or honey)
• 1/3 teaspoon Ground cinnamon
• 1 PC Mango
• For decoration coconut flakes
• For decoration Mint

Portions: portions

Until recently, we had no idea about the existence of so-called chia seeds. However, nothing remains a mystery to a person forever, beneficial features These tiny seeds were opened and then happily accepted into the ranks of healthy foods. This product is becoming more popular day by day, attracting the attention of people who adhere to proper nutrition and exercise. The seeds are added to porridge, cottage cheese, puddings and other desserts are made from them.

Chia – seeds flowering plant the mint family, which is currently considered one of the healthiest foods in the world. They are rich in nutrients and also have a beneficial effect on your body and mind.

Chia are small black seeds. They were an important food for the Aztecs and Mayans many centuries ago. The Codex Mendoza (16th century) indicates that this product was not only cultivated by the Aztecs, but was also as valuable as corn. Today this plant is grown in central and southern Mexico and Guatemala.

It’s no coincidence that “chia” means “strength” in the ancient Mayan language, because these tiny seeds are incredibly nutritious: just 30g of seeds contain 11g of fiber, 4g of protein, 9g of fat (5 of which are Omega 3). In addition, they contain calcium, manganese, magnesium, phosphorus, zinc, vitamin B1, B2, B3.

In addition to helping you lose weight, these black seeds will also reduce your risk of heart disease and diabetes mellitus Type 2. Moreover, they reduce blood cholesterol levels, prevent heartburn, and increase the body's resistance to insulin. Also, thanks to the calcium in the seeds, your teeth and bones will be strengthened.

IN modern world, these seeds are widely used for preparing various healthy dishes, which also included low-calorie desserts. Dessert with chia seeds is a combination of benefits and unusual taste.

We invite you to try this healthy product by preparing any dessert from those that we have selected for you. Try using seeds, then dessert will no longer be a forbidden fruit for you, which will certainly lead to weight gain.

Chocolate creme brulee with caramelized bananas

Chocolate, cream, bananas... A fabulous dessert that combines the best flavors. You may not notice the new ingredient due to the delicate sweetness of the entire dessert, but your body will definitely notice this amount of additional nutrients!

You will need:

• 125 gr. milk
• 125 gr. greek yogurt
• 30 gr. chia seeds
• 30 gr. cocoa powder
• 2 tbsp. maple syrup/molasses/honey
• 1 large banana
• 3 tbsp. Sahara

What to do:

1. Combine milk, yogurt, seeds, cocoa, and syrup (honey). Cover the dish and refrigerate for at least 3 hours.
2. Beat the resulting pudding/punch with a blender until smooth. Divide the pudding into molds; it is better to use ceramic ones for making soufflé or creme brulee, called ramekins.
3. Place thinly sliced ​​bananas on top of the puddings, sprinkle each with 1 tbsp. Sahara. Caramelize the surface with a burner and the dessert is ready.

Lemon cupcake

A classic cupcake that can be served as a dessert on its own or baked for breakfast, served with jams and preserves.

• 160 gr. flour
• 12 gr. baking powder
• 4 gr. soda
• 2 gr. salt
• 170 gr. coconut oil (or butter)
• 85 gr. + 60g. Sahara
• 2 eggs + 1 yolk
• 170 gr. natural yogurt
• 30 gr. poppy
• 25 gr. chia seeds
• zest of 2 lemons
• 70 ml lemon juice

What to do:

1. Preheat the oven to 175 degrees. Grease a baking dish (a loaf pan is perfect) with butter and sprinkle with flour.
2. Mix together flour, baking powder, baking soda, salt. Beat butter with sugar.
3. Add eggs to the butter and sugar, adding them one at a time. Add poppy seeds, seeds, lemon zest.
4. Stir half of the flour mixture into the dough, then the yogurt, then the other half of the dry ingredients. Stir the dough until smooth, put it in the mold, put it in the oven for 45-50 minutes.
5. While the cake is baking, prepare the lemon syrup to soak the finished cake. To do this, heat lemon juice with sugar, bring to a boil and dissolve the sugar. Pour syrup over freshly prepared hot cake. Allow the baked goods to cool and soak in the syrup right inside the pan for several hours. Then the cake will turn out aromatic and will have a pronounced lemon taste.

Oatmeal Blueberry Pie

This pie will be an excellent snack for you at work or at home, and you can also serve it for dessert to unexpected guests. It's quick and easy to prepare, and you can use absolutely any berries.

• 340 gr. berries
• 25 gr. chia seeds
• 2-4 tbsp. Sahara
• 70 gr. rice flour
• 45 gr. oatmeal
• 60 gr. almond flour
• 50 gr. starch
• 65 gr. Sahara
• 1/4 tsp. salt
• 1/4 tsp. soda
• 1/4 tsp. cinnamon
• 82 gr. melted butter
• vanillin/vanilla extract

What to do:

1. Crush the berries to make an almost homogeneous puree. Stir in seeds and sugar. Leave for 20 minutes. Then heat over medium heat and bring to a boil, stirring occasionally. Cook for another 3-5 minutes until slightly thick. Cool.
2. Preheat the oven to 190 degrees.
3. Separately mix all types of flour, cereals, starch, sugar (65g), salt, soda, cinnamon. Stir melted butter and vanilla into flour mixture. The result will be a slightly lumpy mass.
4. Line a rectangular or square baking sheet with parchment, place half of the flour crumbs on the bottom, tamp down, lay out berry “jam”, spread the other half of the crumbs on top, do not crush them.
5. Bake the pie for 45-55 minutes until golden brown. Cool completely, remove from pan, cut into squares.

Chocolate pudding (1 serving)

Pudding is the most common dessert made from chia seeds. There are many types of them, each taste is good in its own way, but chocolate remains our favorite.

• 300 gr. milk (coconut or almond milk works great)
• 25 gr. seeds
• 3 tbsp. cocoa powder
• a pinch of salt
• 1 tbsp. maple syrup or honey
• chocolate chips for decoration

What to do:

1. Mix all ingredients in a tall glass, cover with a lid or film. Shake the glass to mix everything well.
2. Refrigerate the pudding for at least 4 hours until the dessert is firm. Serve pudding garnished with chocolate chips and any topping of your choice. Nowadays in specialized stores you can buy natural toppings or syrups that contain absolutely no sugar, they will not harm the figure, and will not cause allergies in children.

Check out this unusual recipe for low-calorie lemon, protein, and chia seed cookies (although it's on English language, but everything is clear... if anything, ask in the comments):

These and any other delicacies can be prepared independently at home. Use your favorite berries or fruits, change the flavors of desserts and you will never have to deny yourself sweets again! In addition, sugar in recipes can be replaced with stevia or other sugar substitutes, which will make desserts even lower in calories.

Here’s another recipe for oatmeal pudding with chia from Elena:

Now there is no doubt that sweets can be healthy, and when they contain chia seeds, you can be sure that the treat will be able to satisfy your hunger for a while. Have puddings for breakfast, preparing them the night before, give the kids slices of pie for a snack at school, and all enjoy banana-chocolate creme brulee after dinner.

Let's immediately agree that the set of berries can be any, and chia can be replaced with oatmeal or semolina. The story is not about chia (although why not?), but about love.

My relatives are obsessed with healthy eating. They are at the forefront, at the cutting edge of culinary fashion. It is from them that I learn about all sorts of strange VERY Healthy foods, which you need to eat, and about very harmful products, which you don’t need to eat. I personally eat everything, because I am for harmony, balance and variety, so I really appreciate that part of their sacred knowledge that is about new products unknown to me.

With chia I started to get acquainted with them light hand. And then suddenly I came to visit them and discovered that they did not have the slightest idea that pudding could be made from chia. That is, they add grains to food as seasoning and vitamins, but they do not make a separate crispy, tongue-rolling pudding. "Wow"! – I thought. And she built it.

They liked it. They dared with meow. They said: “Well, Tanka, you give it.” I consider this a success. Well, I give it!

My ingredients here are a little exotic, because they have a specific product line, from relatives, but that doesn’t matter. I was just interested in playing with products that I rarely get my hands on in everyday life. “Interesting,” I wrote and thought, this is English restraint. Yes, my hands itch and my knees tremble with impatience when I see a product that is unfamiliar to me!

But it was delicious. Yes.

They have a box of noodles made from unripe edamame soybeans. Bright Green colour vermicelli. You see, yes, what awaits you?

Cooking time: 3 hours 10 minutes (3 hours soaking time)

Complexity: Just

Chia grains – 4 tsp.
- coconut milk – 1/3 cup
- sugar – 1 tsp.
- mango – ¼ pc.
- blueberries – ½ handful
- figs – 1 pc.
- strawberries – 1 pc.
- brown sugar – 1 pinch (for those with a sweet tooth)

Exit– 1 serving


In the process of getting to know chia, I determined for myself that the minimum soaking period for me, according to my taste, is 3 hours. Or better yet at night. During this time, the grains gel, soften and become so pleasant and soft.

So I take coconut milk. Coconut milk is sold here in two-liter bottles, and not in 250-gram jars, like here. I brought two liters of coconut milk home from the store today. I’ll go braid three hundred braids.


I stir sugar and chia into milk. I leave the pudding to simmer.

While it interacts there, I meditate on the edamame.

No, well, do you see this? Do you see? What to do about it? Pink shrimps on green. Nuts. Almond? Sour cherries? Hen? Aaaaah! I'm fascinated. Enchanted. Red tomatoes on green. Help!

When the pudding has swollen and holds its weight, I chop finely ripe mango. Can I write this again? I cut finely ripe mango. It's sweet like honey.

I take out the prepared berries.

I put blueberries for my relatives. They hid. They are interested.

Chia pudding can be a great alternative to morning porridge. You can prepare it in the evening and just take the jar out of the refrigerator in the morning.

This pudding is very filling and is suitable for those who are used to a hearty breakfast. With coconut milk and mango, chia seeds turn into a real dessert that will make any morning special.

There are many options for this dessert with chia. Coconut milk can be replaced with almond milk, and any berries and fruits can be added instead of mango. You can complement the taste with natural cocoa, vanilla or cinnamon.

Ingredients: (for 2 servings)

500 ml coconut milk or coconut cream

5 tbsp. spoons of chia seeds

2 tbsp. spoons of honey, Jerusalem artichoke syrup or other natural sweetener

1/3 teaspoon ground cinnamon (optional)

1 ripe mango

fresh mint leaves and coconut for garnish

Instructions:

Mix coconut milk, chia seeds, cinnamon and honey. Transfer the mixture to a jar, close the lid and refrigerate overnight.

In the morning, puree the peeled and chopped mango in a blender until smooth.

Divide the pudding into glasses and top with mango cream. Sprinkle the dessert with coconut flakes and garnish with mint leaves. Super dessert is ready!