This is honestly one of the easiest most simple yet decadent looking and tasting chia pudding parfaits ever. It is pure comfort food at its best! I serve these up with brekky, brunch or for dessert with family and friends – I love how versatile they are! The chia soaked in coconut milk gives the creamiest mouthfeel and pairs well with the sweet and sour one ingredient berry compote.
Unlike other puddings with dates, honey, maple syrup and all kinds of sugar this one won’t spike your blood sugar! In fact, I am not using ANY additional sweetener at all allowing the coconut cream/ milk and the berries to work their sweet magic – it’s truly the perfect combination. Chia seeds contain omega 3 plant based alpha-linolenic (ALA’s) along with fiber to not only slow the release of glucose into the blood stream, but to also feed our good gut buddies in our microbiota. Fiber is a super important part of the 5 to thrive (it’s actually in the last 3 of the 5) and integral for balanced blood sugar.
Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Many people don’t realise that chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. Protein helps to regulate our hunger hormones and shut down neuropeptide Y (NPY – has us craving fast-release carbohydrates) and peptide YY (PYY – decreases appetite) so that you feel satiated with balanced blood sugar for hours.
A large Chinese cohort of more than 63,000 individuals found that those with the highest intakes of omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality compared with those who had the lowest intakes. Chia seeds are mostly a soluble fiber, which create a mucilaginous gel (they are hydrophilic taking up to 12 x their weight in water) that our good gut buddies like to feed on and produce short chain fatty acids (SCFA) like butyrate, which supports digestive health and disease prevention with many compelling studies on this impressive SCFA in the scientific literature. All that said, these little parfaits pack a whole lot of goodness for your brain and body!