Same AlgaeCal, New Look!

Bone Healthy Mango Chia Pudding

Who doesn’t like pudding?!

Especially when you can have a healthy version of it…

That’s what our new recipe is all about. A healthy, delicious version that you can crave and enjoy as a breakfast option, snack or even dessert!

Chia seeds have become a popular superfood in the health community. It’s easy to see why. It’s high in dietary fiber, calcium, manganese and is the best plant-based source of omega-3 fatty acids on the planet!

They are tiny black seeds (natively grown in South America) but expand when they are placed in a liquid and take on a gel-like quality. Some people compare the texture of chia once they’ve expanded to tapioca.

The Health Benefits of Chia Seeds

  1. Nutrient Dense: While these seeds may be small, they boast a nutritional punch. One ounce (28 grams or 2 tablespoons) of chia seeds contain 11 grams of fiber, 5 grams of omega 3s, 4 grams of protein, 15% RDI of calcium, 30% RDI of manganese and 30% RDI of magnesium
  2. Low in calories: One ounce of chia seeds contains only 137 calories!
  3. Loaded with Antioxidants: Chia seeds are high in antioxidants, which may have a positive effect on health. Antioxidants work to combat free radicals in your body, which look to damage molecules in your cells. This can contribute to diseases like cancer and accelerated aging if left unchecked.
  4. High in Plant-Based Omega 3s: Chia seeds are high in the omega 3 fatty acid ALA (Alpha Linolenic Acid), which is common in plants. However, we are unable to convert ALA to the active forms EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) efficiently. This form is great for your overall health (and should be a part of your healthy diet.) But… it does not provide the health benefits for such conditions as dementia, heart health, and joint heart health. You get help for these from EPA and DHA omega 3s (that is, animal sources like salmon, mackerel, and sardines.) That’s why we’ve added a tablespoon of Triple Power Omega 3 Fish Oil to this recipe as well. To ensure you are getting beneficial amounts of EPA and DHA in your diet. You may be worried about the taste – but I know you’ll love it. The natural mango flavor of Triple Power actually enhances this recipe!

Chia Pudding in cups with mango, turmeric and mint

Mango Chia Pudding

Easy, delicious and bone healthy!

Course Breakfast,Dessert,Snack
Cuisine American
Keyword chia,mango,pudding
Prep Time 10 minutes
Chill time 1 hour
Total Time 1 hour 10 minutes
Servings 2 servings
Calories 225 kcal

Ingredients

  • 2-3 tbsp chia seeds
  • 1.5 cups milk (alternative: coconut, almond or organic soy milk)
  • 1 tsp vanilla extract
  • 1 cup mango chunks fresh or frozen
  • 1 tbsp Triple Power Omega 3 Fish Oil

Add-ons

  • fresh berries, nuts, and seeds
Nutrition Facts
Mango Chia Pudding
Amount Per Serving
Calories 225 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g19%
Cholesterol 18mg6%
Sodium 81mg4%
Potassium 429mg12%
Carbohydrates 26g9%
Fiber 5g21%
Sugar 20g22%
Protein 8g16%
Vitamin A 1190IU24%
Vitamin C 30mg36%
Calcium 292mg29%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Instructions

  1. Place chia seeds, vanilla extract and milk in a jar with a lid.
  2. Shake well to mix all the ingredients together.
  3. Place jar in the fridge for at least 1 hour * an easy trick is to make this before bed and leave overnight.
  4. Finally, add your mango, nuts, and seeds to complete your pudding!
  5. Enjoy for breakfast or as a snack.

Recipe Notes

Extra Bone Relevant Nutrition Info:

For 1 Serving.

  • Omega 3s: 740 mg
  • Manganese: 81% RDI
  • Magnesium: 36.5% RDI
  • Astaxanthin: 1.5 mg
  • Turmeric Curcumin: 50 mcg

*based off of 2 tbsp. chia seeds and 1.5 cups of coconut milk and including Triple Power Omega 3 Fish Oil

Close up chia pudding with hand

Personally, I prefer to use coconut milk to almond milk as almond milk has no saturated fat. Because of this, almond milk creates a much thinner pudding than coconut milk or traditional cow’s milk (for those that choose). If you do decide to use almond milk, however, you can use a teaspoon of tapioca starch or arrowroot powder to thicken up the pudding instead.

All-in-all this recipe is so easy to make. And, if you want to double or triple the batch, it keeps in the refrigerator for about a week – so you’ll have plenty of pre-made snack or breakfasts.

What are your thoughts on chia pudding? Let us know in the comments below!

Author: Monica Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.