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Hi, I'm Jess cording. I'm registered dietitian health
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coach and author. And today I'm going to show you how to make chia
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pudding. Chia pudding is one of my favorite make-ahead recipes
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because it does all the work
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while you go about your day or night. So this is
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a great one. If you are doing meal prep and you want some easy breakfast ideas. It's
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also great. If you're looking for a substantial snack, you
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can even do it for for lunch. If you want you can
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add some other stuff in there, but I'm gonna show you a very basic
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recipe that you can customize to suit your
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needs and preferences. We're going to start super simple. We just have a
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cup and a half of your milk of choice.
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I tend to recommend using obviously you could
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use dairy milk if you tolerate Dairy and it serves you but of
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course I would say there's a whole wide world of plant
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milks to explore as well. Some are better than
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others from a nutritional standpoint. I tend to steer my patients
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and clients in the direction of the type that provide protein
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so that would be so pea protein
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milk is probably my personal favorite soy milk is also great
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and sometimes you'll see other plant milks that have protein added
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to them as well. So whatever you are choosing
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just make sure that you're choosing one that's unsweetened that
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added sugar. It's more likely to mess with your
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blood sugar and your energy and you don't want that during your
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day. So start with the unsweetened that way you can add your own
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sweetness depending on your flavor preferences.
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So the Superstar ingredient of this is chia seeds. So
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I've got about a quarter cup here. You can use
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a little more a little less depending on the texture that you
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like, but you've seeds are just packed with nutrients.
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So most notably they're a great source of
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plant-based omega-3 fatty acids, which is
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a really important nutrient for anti-inflammatory benefits
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heart health
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And also they're a good source of fiber as
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well which helps us stay full which again very
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important. If you are needing to support stable energy
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and it kind of keep keep the hanger at Bay
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as you go through your through your day. And what's cool with
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that. Chia seeds is they absorb up to I think
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10 times their volume in liquid. So the longer they
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sit in a liquid, they're gonna absorb that liquid and grow
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in size and form sort of a gel like consistency. So
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just just if you are eating
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this maybe have some dental floss Sandy afterwards because they do tend to
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get stuck in your teeth a little bit, but well worth it for the nutritional benefit,
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you know, I mentioned the Omega threes and the fiber
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they also provide a little bit of calcium, which is a really good for supporting
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healthy bones. It's good for muscle and nerve function.
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So definitely want to make sure we're getting enough calcium and
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they also have a little bit approaching not a
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ton like not enough to supply an
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entire meals worth. But again just another way
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to add a little bit of extra protein into your day to support Society.
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Stable energy stable moods stable blood sugar all good stuff.
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So all we're going to do is we're going to add the chia seeds to
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the liquid.
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Alright and then
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this is optional but I really like adding cinnamon to
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my chia pudding because cinnamon it aside from
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having a nice warm flavor. It also is
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been shown in studies to help support stable blood sugar, which
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is very much tied into stable energy stable mood
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appetite control. So definitely a good
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one to incorporate into our food. So that's gonna go in there as well.
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So sometimes I like to add other spices as well. So I love adding turmeric
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sometimes ginger in the
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fall. I love adding a little pumpkin pie spice little pumpkin puree in
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there. It's also delicious with cocoa powder
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added as well for some like Rich chocolatey flavor
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so lots you can do with that. So that little
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stir and of course vanilla I have about two about a
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teaspoon here a vanilla extract so vanilla, it just adds
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a nice flavor so little depth of flavor. So this is
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just a way to upgrade a little bit. I feel like vanilla is
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that that ingredient that we don't think about it
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much but if we don't include it we notice something is missing.
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So this is a good one to definitely
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It keep in the rotation.
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So you're going to love how easy this is.
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Literally, all you do is whiskless all together.
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And so you'll see over time as it
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sits the chia seeds are going to absorb the liquid. But all
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you're going to do is divide this.
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Chia pudding mix between two containers. I like to
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use little little mason jars. You could use little little glass containers
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something with a lid and just put it in the refrigerator. I
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recommend at least eight hours or
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overnight you could do a little bit if you prefer
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like four hours six hours also fine, but I find
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Optimal chia pudding texture. So it's really thick
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and creamy you're gonna do really
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well leaving it at least the eight hours. So the chia seeds
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have plenty of time to soak up the milk.
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And then when you're ready to eat, of course, you can enjoy it as is but
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please feel free to play around with toppings. It's super fun to get creative. You
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can add your favorite fruit some nut or seed butter. You
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can also add if you want to add shop nuts cacao
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nibs.
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Hemp seeds all kinds of stuff lots
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of ways to get creative with chia pudding and it'll
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keep in the fridge for several days. So this is a good one. Again. If
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you want to make a bigger batch than this you have it for
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the whole week during a busy week awesome way to pack some nutrition
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into your day without much fuss.
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So I hope you love this recipe. And again, thank
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you so much for joining me today. I'm just cording dietitian health
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coach and author and I hope to see you again soon.
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