Tuesday, August 28, 2012

Banana, Peanut Butter and Chia "Pudding"

I do not consider chia seeds a miracle food like so many people do (especially not these chia seeds), but I do think they makes a great addition to a healthy diet. One tablespoon provides a whopping 4-5 grams of fiber, ~2.4 grams of omega-3 (plant based ALA), and a handful of some antioxidants, but let's be honest, all plant foods (specifically seeds) provide fiber, antioxidants and some type of healthy fat. Right? However, something that is unique to the chia seed is that you don't have to grind them or chew them extra well in order to derive their healthy oils (this is not the case with flaxseeds, which you do need to grind) and they also have the ability to gel. I learned this when I read this post from Lisa at Healthful Sense (and apparently you can use 1 T chia seeds plus 3 T water to replace eggs in recipes). For my first experience with chia seeds I set out to make the following "pudding".

Raw Banana, Peanut Butter, and Chia Pudding
(Makes 4 large servings)
(A slightly modified version of a recipe found on Lisa's blog)

1/2 cup chia seeds
2 cups unsweetened vanilla soy milk
3 T peanut butter (I used one with only peanuts in the ingredient list)**
2 T unsweetened cocoa powder
1 packet Truvia (or your favorite non-calorie sweetener)
1 t Cinnamon

1.5 bananas, mashed
Walnuts (optional for garnish)

In a large bowl mix together the chia seeds, almond milk, and peanut butter. Once mixed, add the mashed banana and cinnamon. Put in the fridge for about ten minutes, then take out and mix again. Put back in the fridge for about 30 minutes or overnight.

Once ready to eat, add more cinnamon and/or chocolate if you want, and top with walnuts for an optional garnish.

** NOTE:  If you are following a low FODMAPs diet, you may need to reduce the amount of peanut butter you add. Some people can handle more than others, and this small amount (less than 1 T per serving) should be well tolerated by most.

Here is a close look.

And here is an even closer look.

I made this at work once and let some of the team members in our pharmacy try it. They freaked out when they saw it! I mean, it doesn't look very good, but some of them were pleasantly surprised. Some, however, really disliked it. The texture is very...unique. I personally loved it!

Estimated Nutrition Facts
(Serving Size: 1/4th of the recipe)

Want to stay full for a very, very long time? Eat this for breakfast! I mean, seriously, almost 10 grams of protein and 14 grams of fiber?! I don't think you could get any better than this for a complete breakfast. I would like to try adding some unsweetened cocoa powder next time, since I'm still obsessed with that stuff.

QUESTION: What's your favorite way to use chia seeds?


  1. I only tried chia seeds once and didn't like them- maybe I need to give them another try and actually mix it in with other ingredients! I was so worried it would ruin the whole dish that I completely avoided them, but maybe it's time to give it another try!

  2. I really like the gel-like texture that they create in chia pudding. But I like weird textures like that.

  3. I still have a bag of chia, I will try this recipe! I only tried adding chia to oatmeal because I was afraid of its weird flavor. But I guess adding banana makes this less smelly? need to try it out again! I really like its stats!

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  5. Chia seeds are still on my "try" list. I'm bookmarking this post for when I do try them.

  6. I love the gelatinous texture it brings to food when left to soak! I eat it in my oatmeal very often (as I eat my oatmeal cold). I add the chia, almond milk and oats and then let sit...yum!
    I also made, you may remember, a chia and tahini pudding that I posted on my blog...that was pretty cool.
    Fun with Chia! :)

  7. I usually just throw some chia seeds in my oatmeal, but I'm sure I would love this recipe! :)

  8. I like to add chia and flaxmeal to my oats and smoothies, just for the added fiber and nutrients, but I don't consider either a miracle food. I would never have thought of making a pudding out of chia. I'm adding this to my list of must try treats.

  9. If you like this chia pudding you should try this one http://www.chosen-foods.com/orange-coconut-chia-seed-breakfast-pudding/
    OOOOMMMG! Its so good. I'm really excited about a peanut butter addition though I'm definitely going to try that :) I also add chia seeds to spaghetti sauce...you should try it - you can't even tell that they are in there and it totally bulks it up! Thanks for the recipe :)

  10. I like adding PB2, healthier and easier to work with peanut butter!!!