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Chia seeds are rich in fiber and a good source of omega-3 fats. Mixed with liquid, chia seeds swell into a gelled tapioca

Source: Better Homes and Gardens

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Credit: Jacob Fox

Recipe Summary test

hands-on:
10 mins
chill:
2 hrs
total:
2 hrs 10 mins
Servings:
4
Yield:
2 1/2 cups
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a medium bowl whisk together milk, yogurt, honey, vanilla, and salt. Whisk in chia seeds.

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  • Divide chia mixture among four half-pint jars or 6-oz. bowls or ramekins. Cover and chill at least 2 hours. Serve with toppers. Makes 4 servings.

Coconut and Tropical Fruit Chia Pudding

Prepare Basic Chia Pudding, substituting unsweetened light coconut milk for the milk and coconut yogurt for the plain yogurt. For fruit topper: In a small bowl combine 1/4 cup each chopped fresh pineapple and mango with 1 tsp. lime zest. Top with toasted unsweetened coconut flakes.

Mexican Chocolate Chia Pudding

Prepare Basic Chia Pudding, increasing honey to 3 Tbsp. and whisking 3 Tbsp. unsweetened cocoa powder and 1 tsp. ground cinnamon into chia mixture. Top with berries and/or chopped toasted hazelnuts.

Nutrition Facts

208 calories; fat 8g; cholesterol 9mg; saturated fat 2g; carbohydrates 24g; mono fat 1g; poly fat 4g; insoluble fiber 6g; sugars 16g; protein 12g; vitamin a 212.8IU; vitamin c 0.6mg; thiamin 0.2mg; riboflavin 0.2mg; niacin equivalents 1.7mg; vitamin b6 0.2mg; folate 14.6mcg; vitamin b12 0.6mcg; sodium 145mg; potassium 231mg; calcium 312mg; iron 1.5mg.
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