Banana Chia Pudding

img_7025What’s the hype about chia seeds?

I wouldn’t be doing a good job as a future dietitian if I didn’t explain to you why you want to incorporate chia seeds into your diet. So let’s start here…in just 2 tbsp (24g) of chia seeds it provides the following:

• 8g carbs
• 8g of insoluble fiber
• 8g of fat (6g of polyunsaturated and 0.5g of monounsaturated)
• 4g Omega 3 Fatty Acids (Linolenic) 
• 4g of protein
• 180mg potassium
• 15% of daily need for calcium
• 10% of daily need for iron

Add chia seeds to smoothies, yogurt, baked goods, or to make chia pudding 😉

  • What you need to know about healthy fats

  • Roughly 20-35% of our diet should contain fats (more about macro ranges here). Key things to remember: avoid trans fat (or at least try to), limit saturated fat to less than 10% of total calories eaten in a day, eat more monounsaturated and polyunsaturated fats.
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Polyunsaturated fat sources: Seeds, seed oils, corn oil, soybean oil

Fatty acids: Linoleic Acid (Omega 6) 12-17g/day and Alpha Linolenic Acid (Omega 3) 1.1-1.6g/day 

Omega 6 sources: Corn, soybean, sunflower, safflower, grapeseed oil

Omega 3 sources: fish/fish oil, flaxseeds, chia seeds, walnuts. You can meet the need of Linolenic by eating 1 tsp of chia seeds or 1 tbsp of flaxseed a day!

Monounsaturated Fat sources: Olive oil, olives, canola oil, avocado, nuts, nut oils

Macronutrient breakdown

Chia Pudding (without pomegranates & strawberries)
Calories: 188
Fat: 7.3g (4.7g polyunsaturated, 1.1 monounsaturated)
Carbs: 28.7g
Protein: 4g
Fiber: 7.9g
Potassium: 417.5mg
Sugar: 15g
Calcium: 28.4% of daily need
Iron: 10%
Vitamin A: 4.5%
Vitamin C: 8.6% 

Chia Pudding (with pomegranates & strawberries)
Calories: 212
Fat: 7.5g
Carbs: 34.2
Protein: 4g
Fiber: 9g
Potassium: 511mg
Sugar: 19.2g
Calcium: 29.1%
Iron: 10.6%
Vitamin A: 4.5%
Vitamin C: 51% 

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Banana Chia Pudding

  • INGREDIENTS

  • 1 ripe banana, mashed

    1 cup unsweetened almond milk
    4 tbsp chia seeds
    Squirt of honey (not necessary, but I like it)

  • Optional: Top with 1/3 cup pomegranates & 4 strawberries (by adding this you are increasing fiber & micronutrients) 

DIRECTIONS

1. In a bowl mash banana
2. Add almond milk, honey, chia seeds to bowl and mix well
3. Cover bowl and refrigerate for 6-7 hours (until chia seeds plump up and soak up liquid )

Serves 2 
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When to eat Banana Chia Pudding

You can have this as a snack to tie you over until your next meal or you can have it for breakfast but add a little extra protein like a hard boiled egg or peanut butter.

Take away message: eat chia seeds! 

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