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Hi, I'm Jess cording. I'm registered dietitian health

coach and author. And today I'm going to show you how to make chia

pudding. Chia pudding is one of my favorite make-ahead recipes

because it does all the work

while you go about your day or night. So this is

a great one. If you are doing meal prep and you want some easy breakfast ideas. It's

also great. If you're looking for a substantial snack, you

can even do it for for lunch. If you want you can

add some other stuff in there, but I'm gonna show you a very basic

recipe that you can customize to suit your

needs and preferences. We're going to start super simple. We just have a

cup and a half of your milk of choice.

I tend to recommend using obviously you could

use dairy milk if you tolerate Dairy and it serves you but of

course I would say there's a whole wide world of plant

milks to explore as well. Some are better than

others from a nutritional standpoint. I tend to steer my patients

and clients in the direction of the type that provide protein

so that would be so pea protein

milk is probably my personal favorite soy milk is also great

and sometimes you'll see other plant milks that have protein added

to them as well. So whatever you are choosing

just make sure that you're choosing one that's unsweetened that

added sugar. It's more likely to mess with your

blood sugar and your energy and you don't want that during your

day. So start with the unsweetened that way you can add your own

sweetness depending on your flavor preferences.

So the Superstar ingredient of this is chia seeds. So

I've got about a quarter cup here. You can use

a little more a little less depending on the texture that you

like, but you've seeds are just packed with nutrients.

So most notably they're a great source of

plant-based omega-3 fatty acids, which is

a really important nutrient for anti-inflammatory benefits

heart health

And also they're a good source of fiber as

well which helps us stay full which again very

important. If you are needing to support stable energy

and it kind of keep keep the hanger at Bay

as you go through your through your day. And what's cool with

that. Chia seeds is they absorb up to I think

10 times their volume in liquid. So the longer they

sit in a liquid, they're gonna absorb that liquid and grow

in size and form sort of a gel like consistency. So

just just if you are eating

this maybe have some dental floss Sandy afterwards because they do tend to

get stuck in your teeth a little bit, but well worth it for the nutritional benefit,

you know, I mentioned the Omega threes and the fiber

they also provide a little bit of calcium, which is a really good for supporting

healthy bones. It's good for muscle and nerve function.

So definitely want to make sure we're getting enough calcium and

they also have a little bit approaching not a

ton like not enough to supply an

entire meals worth. But again just another way

to add a little bit of extra protein into your day to support Society.

Stable energy stable moods stable blood sugar all good stuff.

So all we're going to do is we're going to add the chia seeds to

the liquid.

Alright and then

this is optional but I really like adding cinnamon to

my chia pudding because cinnamon it aside from

having a nice warm flavor. It also is

been shown in studies to help support stable blood sugar, which

is very much tied into stable energy stable mood

appetite control. So definitely a good

one to incorporate into our food. So that's gonna go in there as well.

So sometimes I like to add other spices as well. So I love adding turmeric

sometimes ginger in the

fall. I love adding a little pumpkin pie spice little pumpkin puree in

there. It's also delicious with cocoa powder

added as well for some like Rich chocolatey flavor

so lots you can do with that. So that little

stir and of course vanilla I have about two about a

teaspoon here a vanilla extract so vanilla, it just adds

a nice flavor so little depth of flavor. So this is

just a way to upgrade a little bit. I feel like vanilla is

that that ingredient that we don't think about it

much but if we don't include it we notice something is missing.

So this is a good one to definitely

It keep in the rotation.

So you're going to love how easy this is.

Literally, all you do is whiskless all together.

And so you'll see over time as it

sits the chia seeds are going to absorb the liquid. But all

you're going to do is divide this.

Chia pudding mix between two containers. I like to

use little little mason jars. You could use little little glass containers

something with a lid and just put it in the refrigerator. I

recommend at least eight hours or

overnight you could do a little bit if you prefer

like four hours six hours also fine, but I find

Optimal chia pudding texture. So it's really thick

and creamy you're gonna do really

well leaving it at least the eight hours. So the chia seeds

have plenty of time to soak up the milk.

And then when you're ready to eat, of course, you can enjoy it as is but

please feel free to play around with toppings. It's super fun to get creative. You

can add your favorite fruit some nut or seed butter. You

can also add if you want to add shop nuts cacao

nibs.

Hemp seeds all kinds of stuff lots

of ways to get creative with chia pudding and it'll

keep in the fridge for several days. So this is a good one. Again. If

you want to make a bigger batch than this you have it for

the whole week during a busy week awesome way to pack some nutrition

into your day without much fuss.

So I hope you love this recipe. And again, thank

you so much for joining me today. I'm just cording dietitian health

coach and author and I hope to see you again soon.