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Thursday, January 28, 2021

Taste-bud Journey: Safe way to prepare Chia Fruit Pudding or Parfait

During the pandemic, I am taking taste-bud journeys as I self-isolate rather than physical journeys. Here is my adapted recipe for Chia Fruit Pudding and Chia Fruit Parfait. In fall of 2018, I experimented with all kinds of Keto diet recipes found on-line. As always, I like to tinker with recipes to fit my particular taste buds. 

Since then, I have learned that there is a Chia Seeds recipe-prep safety precaution that would be advisable to adhere to on the chance you might have swallowing issues. I have included a link to that WebMD article at the end of this blog post. As usual, all links will open in a new window. In short, here is the warning that is fully described in that particular article: 

WebMD warns, 'Never eat them dry, especially if you have swallowing problems. ... Patients with a history of [swallowing problems] or known esophageal strictures should be cautioned that chia seeds should only be consumed when they have had the ability to fully expand in liquid prior to ingestion.'

I never had any swallowing problems back when I used to make this in my former Keto diet days; however, I intend to fully heed that potential warning now given the current health-crisis climate we are all embroiled in with Covid. Why take any risks when it only takes one extra easy step to tweak this recipe accordingly?!!


FYI: Chia seeds have multiple health benefits:

  • Very few calories

  • Two tablespoons of chia seeds contains lots of fiber, protein, Omega-3s, calcium, manganese, magnesium, phosphorus, zinc, vitamin B3, vitamin B1, vitamin B2, and other nutrients

  • Considered to be a whole-grain food and gluten-free.

  • Loaded with antioxidants and the good kind of fat

  • They help some people lose weight. As healthline reports: 'Its soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food.' (link for this article will be included in my resources listed below.)

  • Considered to be heart-healthy, has potential to lower blood sugar levels, reduce chronic inflammation, and increase bone-health

  • They also act as a great thickener to recipes.

  • You can also use Chia Seeds as a replacement for eggs in recipes. Google CHIA EGGS to see easy recipes for making this.

  • I often add chia seeds to muffin and bread recipes to add some extra nutrients.

Recipe for Chia Pudding

  • 1/2 tsp Water enhancer flavor of choice 
  • 1 tbsp raw Chia Seeds
  • 1 1/2 to 2 tbsp water
  • 1/2 cup regular or Greek Plain Yogurt

Recipe for Chia Parfait

  • Stir in 1 to 3 tbsp Ground Flax Seeds before eating

Please note: You could make this using a flavored extract; however, then you would probably need to stir in some sugar to sweeten the dish. That's why I came up with the idea to use one-half teaspoon of my Water Enhancer flavor of choice as they already come pre-sweetened. That way, no sugar is necessary.

Please also note: So far, I have used Grape Water Enhancer and MiO Energy Acai Berry Storm Liquid Water Enhancer. I have found both flavors to be very tasty.


Procedure for making Chia Pudding

  • Step 1: In a lidded plastic storage container, add 1 tablespoon of raw Chia Seeds, 1 1/2 to 2 tablespoons of water, and 1/2 teaspoon of your favorite flavor of Liquid Water Enhancers. Stir until well-mixed. 

  • Step 2: Place this lidded container in the refrigerator for several hours or even overnight to give the Chia Seeds sufficient time to soak up the liquid and expand to their fullest size.

  • Step 3: After that safety measure has been followed, then stir in 1/2 cup of plain yogurt (regular or Greek).

  • Step 4: Eat and enjoy! However, if you would like to add even more fiber and pizazz to this recipe, then try one additional step to turn this Chia Pudding into a Chia Parfait. (See that step below.)

Procedure for making Chia Parfait

  • Step 5: Stir in 2 to 3 tablespoons of Ground Flax Seed. This will add a little extra flavor and texture to an already tasty healthy dessert.

FYI: Ground Flax Seeds have multiple health benefits:

  • They have 37 calories per tablespoon.

  • Ground Flax Seeds are loaded with nutrients such as protein, fiber, vitamins, minerals, and omega-3 fatty acids.

  • The author states the following: 'Flax Seeds Are a Rich Source of Lignans, Which May Reduce Cancer Risk.'

  • They help some people lose weight. As healthline reports: 'One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite. [Link to this article is included below.l

Cooking sites and Nutrition articles that have inspired me:

Books written by Debbie Dunn:

Here is the Amazon Link to all anti-bullying curriculum books plus all children’s books written by Debbie Dunn (both paperback and Kindle). It will open up in a new window.

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