If you're navigating a Candida cleanse or simply aiming to reduce your sugar intake without sacrificing sweet treats, chia seed pudding can be a delicious and versatile option. These tiny seeds are packed with nutrients and can be transformed into a variety of satisfying puddings. This article explores several variations of chia pudding recipes suitable for a Candida diet, focusing on sugar-free options that don't compromise on flavor.
The Magic of Chia Seeds
Harvested from the salvia hispanica plant, a member of the mint family, chia seeds have been valued for thousands of years. The ancient Aztecs even used them as currency! In modern times, they're recognized as a functional food and a nutritional powerhouse.
Nutritional Benefits of Chia Seeds
- Omega-3 Fatty Acids: Chia seeds are an excellent source of anti-inflammatory omega-3 fatty acids, which can help soothe the digestive system and promote better nutrient absorption.
- High in Fiber and Protein: They contain more protein than most plant foods and are rich in dietary fiber, essential for maintaining a healthy digestive system.
- Calcium Rich: Chia seeds contain more calcium than milk, contributing to bone health.
Chia seeds have always been a favorite. They are packed full of fiber, essential fatty acids. Chia seeds are one of the best-known plant sources of essential fatty acids, which account for almost two-thirds of chia’s total fatty acid make-up!
Candida-Diet Considerations
A Candida diet typically restricts sugar, refined carbohydrates, and often, fruit. The goal is to reduce the food supply for Candida yeast, thus helping to restore balance in the body. Chia seed pudding fits well into this dietary approach because it's naturally low in sugar and can be customized with Candida-friendly ingredients.
Vegan Coconut Cacao Chia Pudding: A Sugar-Free Delight
This recipe tastes like bittersweet chocolate mousse, but contains no sugar. It's a creative solution for sweet cravings during a Candida cleanse.
Read also: Breakfast on the Candida Diet
Ingredients:
- 1/2 cup unsweetened canned coconut milk (Native Forest Simple recommended, as it's guar and gum-free and comes in BPA-free cans)
- 2 tablespoons chia seeds
- 1 teaspoon vanilla extract (Morton and Bassett recommended, as it doesn’t have added sugar)
- 1 tablespoon raw cacao powder (Anima Mundi recommended, as it's an heirloom cacao)
- Pinch of pink Himalayan sea salt
Topping Ideas (Optional):
- Raw cacao wafers (Imlakesh recommended, for a crunchy texture)
- Unsweetened coconut
- Smashed raspberries (in moderation, if allowed on your Candida diet)
Instructions:
- In a jar with a lid, combine coconut milk, chia seeds, vanilla, raw cacao, and sea salt.
- Whisk well to incorporate all ingredients.
- Let the mixture rest for 10 minutes, then whisk again to break up any chia clumps.
- Let the chia pudding rest for 10 minutes at room temperature to thicken, or refrigerate overnight.
- Serve at room temperature or warm (microwave for 15-20 seconds if refrigerated).
- Top with desired toppings or enjoy as is.
Notes:
- One can of coconut milk can make approximately 3 chia puddings.
- If you dislike the consistency of chia pudding, blend the mixture for a smoother, mousse-like texture.
Benefits of Key Ingredients:
- Unsweetened Coconut Milk: Naturally sweet, it pairs well with raw cacao and provides healthy fats. The fat in coconut milk is primarily made up of MCTs, which are fatty acids that the body uses for energy. They are shorter in length than other fats, so they are not stored as fat, but converted to energy more quickly.
- Raw Cacao: Essentially chocolate in its purest form, raw cacao has no added sugar. It has 40x more antioxidants than blueberries, twice the antioxidants of red wine, and three times that of green tea. It's also loaded with iron, magnesium, and calcium. The flavonoids in raw cacao have been linked with heart health benefits, including increasing good cholesterol (HDL) and lowering blood pressure.
Creamy Coconut Blackberry Chia Pudding
This single-serve pudding is a recipe you'll keep coming back to.
Ingredients:
- Chia Seeds
- Coconut Milk
- Blackberries
Instructions:
- Mix chia seeds with coconut milk in a small jar or bowl.
- Stir well and let sit for 5 minutes to thicken slightly whilst preparing your blackberry topping.
- Wash the blackberries well and drain. Place the blackberries in a bowl and microwave for 30 seconds at 900W. Alternatively, you can heat the blackberries in a saucepan on a low heat.
- Once heated, mash the berries with a fork to form a pulpy sauce. If the berries are particularly sharp, add 1 teaspoon of xylitol or 4-6 drops of liquid stevia (per serving) for sweetness, however, this is often not required as the creamy coconut milk will dull much of the sharpness.
- Give the chia seed mixture a stir to remove any lumps.
- Spoon the blackberry pulp over the chia mixture.
Notes:
- Feel free to use fresh or frozen berries.
- Substitute the 4-6 drops of stevia for 1 teaspoon of xylitol.
- Coconut milk adds creaminess and a naturally sweet, tropical flavor.
- Blackberries are tart, juicy, and rich in antioxidants.
Variations:
- If you're not a fan of the appearance of the individual chia seeds in your pudding for whatever reason, did you know you can blend the mixture up into a smooth pudding instead? Simply add the berries, coconut milk and chia seeds to a high-speed blender and blend until smooth. The consistency will become more of a mousse-like texture. The higher powered your blender, the smoother the consistency will become.
- In this recipe coconut milk because the higher fat content results in a creamier pudding. But you could easily substitute for your favourite plant milk including almond, hemp or oat milk.
Keto and Candida-Friendly Blueberry Chia Seed Pudding
This recipe offers a delightful layered effect and is perfect for breakfast, snack, or dessert.
Ingredients:
- Chia seeds
- Plant milk
- Frozen blueberries
- Powdered xylitol (or other Candida-friendly sweetener)
- Coconut yogurt (optional)
- Toasted coconut flakes
Instructions:
- Combine chia seeds and plant milk in a glass container.
- Place in the fridge to thicken for 5-10 minutes, then stir to remove lumps and return to the fridge.
- Warm frozen blueberries on low heat until soft and juicy.
- Mash with a fork and add powdered xylitol. Allow to cool.
- For a simple chia seed pudding, combine cooled blueberry pulp with chia seed mixture and return to the fridge.
- To create an ombré effect, divide chia mixture into three portions. Leave the first portion plain. Add ¼ of blueberry pulp to the second portion for a light purple hue. Add ½ of blueberry pulp to the third portion for a darker purple hue.
- Assemble the pudding by placing the final ¼ of blueberry pulp at the bottom of a glass container. Layer dark purple chia pudding, followed by light purple, and then plain chia pudding.
- Top with coconut yogurt and refrigerate for at least one hour to set.
- Toast coconut flakes in a dry saucepan for 1 minute until lightly browned.
Notes:
- Frozen blueberries work best for creating the blueberry pulp.
- Chia seeds are a fantastic source of healthy fats and fiber, making them a great fit for a keto-friendly treat.
- Prepare multiple servings of the pudding and store them in individual containers for 2-3 days of ready-to-eat goodness.
Other Variations and Tips
- Matcha Chia Pudding: Combine chia seeds with plant milk, powdered xylitol, and matcha powder. Add a splash of hot (but not boiling) water to the matcha powder to prevent burning. Matcha is rich in antioxidants and may even improve the effectiveness of antifungals used to treat Candida albicans. For a lusciously creamy pudding, opt for higher-fat plant milk varieties like coconut or oat.
- Vanilla Cinnamon Chia Pudding: Put chia seeds, coconut milk, vanilla & cinnamon in a 1-quart glass jar with a lid. Tighten the lid and shake well to thoroughly combine. Alternatively use food processor to blend coconut milk, vanilla, cinnamon and add chia. Refrigerate overnight or at least 1-2 hours. When ready to serve, stir well.
- Pre-Soaking: Some people prefer to pre-soak chia seeds in coconut water before adding coconut milk for a creamier texture.
General Recipe for Chia Pudding
- 1 3/4 cups or one can coconut milk (Deliciously Organic recommends organic canned coconut milk from Native Forest.
- In a wide mouth quart mason jar add the coconut milk and almond milk, extracts and stevia. If the coconut milk is cold you will need to use a whisk to work out any lumps. Or, put the lid on and shake vigorously!
- Then add the chia seeds, put the lid on and shake well to combine. This recipe makes an excellent take along snack or addition to your picnic. You can easily make 1/2 a recipe in a smaller mason jar if you prefer.
Important Considerations:
These statements have not been evaluated by the Food and Drug Administration. The products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease. The information in this article is not intended to replace any recommendations or relationship with your physician. The views and opinions expressed do not necessarily reflect the official policy or position of the host.
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