• Leslie

Citrus Chia Puddings

Updated: Apr 14


I always enjoy our Spring Sugar Detox, mostly because it's a time focused on examining our relationship to sugar, how common it is to over-consume, and how easy it can be to replace refined sugar with more healthful options.


Our bodies are wired to crave sugar, in fact we NEED sugar in order to give us energy and even to fuel our brain cells. With the onset of refined sugar and processed foods, however, the average America consumes way more sugar than is considered healthful. In fact, American sugar consumption has gone from about 4 pounds per person per year (at the time of the American Revolution) to about 160 pounds per person per year! (source nutritionfacts.org).


I love these chia puddings because not only to they offer flavors that can satisfy sweet cravings, but they are also jam-packed with nutrients and also super simple to make! We love them so much, in fact that we've offered two options here for you to get creative with. And they are so pretty and delicious, you can enjoy these for breakfast, an afternoon treat or even a decadent dessert. Wouldn't these look cheery on a holiday buffet?


All you need is a few simple ingredients:


chia seeds

hemp seeds

lemon and/or orange

shredded coconut

turmeric, optional

vanilla extract

salt

lucuma powder

coconut yogurt, banana slices, aquafaba whip, optional for garnish


Chia Seeds are an excellent source of anti-inflammatory, plant-based protein. Loaded with omega-3 (pound for pound, 8X the amount found in salmon). Just 2 tablespoons provides 25% of our daily fiber requirements and up to 4 grams of complete protein (meaning all essential amino acids). They also contain beneficial phytonutrients, including quercetin and other metabolism-boosting elements. They are also hydrophyllic, and help with hydration as they hold on to liquid in the body. The Tarahumara Indians famously used these super seeds before long races in the dry desert heat.


Lucuma Powder (aka "gold of the Incas") is a powdered form of the fruit of the lucuma tree.By weight, it is less sweet than table sugar so you may need to use a bit more in your recipes when swapping. Lucuma is considered a whole food sweetener and offers more nutritional benefits, including calcium, iron and potassium, as well as fiber that will help produce short chain fatty acids (including butyrate) that help to feed healthy gut bacteria.



Lemon Coconut Chia Pudding

Makes 2-3 servings

Prep time: 15 minutes (plus soaking time)


Ingredients:


· ¼ cup chia seeds

· 1 TB hemp seeds plus 1 cup filtered water (or sub 1 cup plant milk of choice)

· Zest of 1 lemon

· 3 TB lemon juice (~1 lemon)

· 1 TB shredded coconut

· ¼ tsp turmeric, for color

· 1 tsp vanilla extract

· Pinch sea salt or Himalayan pink salt

· ¼ tsp ground cardamom, optional for flavor boost

· 1-2 tsp lucuma powder, optional for low-glycemic sweetener

· Coconut yogurt, lemon slices or zest, hemp seeds, banana slices, optional for garnish


Directions:


1) Add hemp seeds, water and lemon juice to a high speed blender and mix until smooth, about 1 minute. Skip to step #2 if using pre-made plant milk.


2) Add remaining ingredients to a medium glass jar with a lid. Stir well to combine and store in fridge for one hour or up to overnight.


3) Serve in glass pots topped with optional toppings.


*choose a no-sugar added coconut yogurt (if using) and add banana if blood sugar is balanced.



Orange Cardamom Chia Pudding

Makes 2-3 servings

Prep time: 15 minutes (plus soaking time)


Ingredients:


· 1 TB hemp seeds plus 1 cup filtered water (or sub 1 cup plant milk of choice)

· 1/2 orange (cara cara for most sweetness), peeled and seeds removed

· ¼ cup chia seeds

· Zest of 1 orange

· 1 TB shredded coconut

· ¼ tsp ground cardamom

· 1/2 tsp ground cinnamon

· Dash turmeric, optional for color and anti-inflammatory benefit

· Dash vanilla extract

· Pinch sea salt or Himalayan pink salt

· 1 tsp lucuma powder, optional for low-glycemic sweetener

· aquafaba whip (recipe below), orange slices, optional for garnish


Directions:


1) Add hemp seeds, water and orange to a high speed blender and mix until smooth.


2) Add the hemp mixture (aka "milk), and remaining ingredients to a medium glass jar with a lid. Stir well to combine and store in fridge for one hour or up to overnight.


3) Serve in glass pots topped with optional toppings.




Aquafaba Whip

Makes ~ 1/2 cup

Prep time: 10 minutes


Ingredients:


· 1/3 cup aquafaba*

· 1 tsp lucuma powder

· 1/2 tsp ground cinnamon (can be freshly ground for flavor boost)


Directions:


1) Add all ingredients to a small food processor or a blender and whip until it turns thick. Taste and adjust flavors if needed. Serve immediately.


*aquafaba is the leftover brine from a chickpea can or the liquid that is leftover from cooking dried chickpeas. If use the cooking liquid, it's best to cook down the liquid (after removing the cooked chickpeas) to about 2/3 and beginning to thicken. Allow to cool completely before whipping.


DID YOU MAKE THIS RECIPE?

Tag @feedingyourgoals on Instagram and Hashtag #feedingyourgoals


#chiapuddings #citruschiapudding #lemonchiapudding #orangechiapudding #sugarfree

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