Energy-Boosting Breakfast: Cashew Chia Pudding

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A hearty bowl of oatmeal has always been one of my favorite ways to start the day. Then I discovered chia seeds and started experimenting with them as a way to add excitement and extra fiber to my morning routine.

I think my favorite chia-related recipe discovery is Cashew Chia Pudding. The chia seeds add ample doses of protein and fiber and the cashews add healthy fat. Top off your pudding with some fruit and you’ve got all of the components for a balanced meal – protein, fat, and fiber-rich carbohydrates.

The pudding has a creamy, tapioca-like texture with a hint of sweetness from the cashews and it satiates my morning cereal craving without any gluten. Plus, it gives me sustainable energy to power through a busy day.

Cashew Chia Pudding

Makes one serving

¼ cup chia seeds
1 cup cashews
2 cups water
pinch of salt
1 tbsp. raw honey or agave nectar

1. Prepare the cashew milk: Put 1 cup cashews, 2 cups water, a pinch of salt, and 1 tablespoon of natural sweetener of your choice. Raw honey or agave nectar are my favorites.
2. Blend ingredients on high for about 90 seconds.
3. Strain the mixture through a nut-milk bag or a strainer. This recipe yields two cups of milk and will last in the fridge for four days.
4. Put the seeds in a bowl and stir in 1 cup of milk.
5. Whisk together with until the seeds are well incorporated – about 10 minutes. The pudding will get clumpy if you don’t keep stirring. You’ll know it’s ready when it sets and gets a pudding-like texture.
6. Add the toppings of our choice – chopped apples, pitted cherries, chopped pecans, currants, or raisins are all great options.

Kitchen notes

  • You can experiment with the consistency by adding more chia seeds or more milk, but the general ratio is 4:1 (milk: chia).
  • You can substitute the cashew milk for almond milk.
  • To save time, make a bigger batch and save it in the refrigerator for 4 days.
  • For a sweeter pudding stir in ½ teaspoon vanilla, ¼ teaspoon cinnamon, and 1 teaspoon maple syrup.

Nutritional facts

Calories: 203kcal
Total fat: 11.39g
Total dietary fiber: 12.24g
Protein: 5.62g
Total sugars: 6.53g
Sodium: 5mg

Calcium: 189mg
Phosphorus: 284mg
Potassium: 48mg
Zinc: 1.05mg
Copper: 0.06mg
Manganese: 0.65mg

Brigitte Center of Brigitte’s Naturally Alive is certified in plant-based nutrition from Cornell University. She teaches ‘Raw Food for Real Life’ un-cooking classes, helps people jump-start healthy eating habits with a green smoothie delivery service, and writes the blog Raw Food Living Diet.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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