Bone Healthy Mango Chia Pudding
Author: Monica Lam-Feist, BS
Monica is AlgaeCal’s Content Marketing Manager. Monica completed her studies at The University of Wisconsin-Madison where she received a B.S. degree in Life Sciences Communication and a B.A. degree in Sociology. She also received certificates in Digital Studies and Leadership. Monica was an elite athlete and played Varsity soccer for the Wisconsin Badgers, Vancouver Whitecaps and for the Canadian Women's National Team. She brings a holistic and unique perspective and pulls from her experience in athletics and health to write for AlgaeCal.
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
- 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% RDA of calcium, 30% RDA of manganese and 30% RDA of magnesium
- Low in calories: One ounce of chia seeds contains only 137 calories!
- 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.
- 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!
How to Make Mango Chia Pudding
Bone Relevant Nutrition Info:
Yield: 2 servings
Prep Time: 10 minutes
Chill Time: 60 + minutes
Total Time: 70 minutes
For 1 Serving.
- Fiber: 7 grams
- Omega 3s: 740 mg
- Protein: 11.3 grams
- Calcium: 12.5 % RDA
- Manganese: 81% RDA
- Magnesium: 36.5% RDA
- Calories: 375
- Carbohydrates: 90
- Astaxanthin: 1.5 mg
- Turmeric Curcumin: 50 mcg
- Sugars: 11 g
*based off of 2 tbsp. chia seeds and 1.5 cups of coconut milk and including Triple Power Omega 3 Fish Oil
Ingredients
- 2-3 tbsp. chia seeds
- 1.5 cups milk (alternative: coconut, almond or organic soy milk)
- 1 teaspoon vanilla extract
- 1 cup of fresh or frozen mango chunks
- 1 tbsp. Triple Power Omega 3 Fish Oil
- Add-ons: fresh berries, nuts, and seeds
Directions
- Place chia seeds, vanilla extract and milk in a jar with a lid
- Shake well to mix all the ingredients together
- Place jar in the fridge for at least 1 hour * an easy trick is to make this before bed and leave overnight
- Finally, add your mango, nuts, and seeds to complete your pudding!
- Enjoy for breakfast or as a snack
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!
I am thrilled that you are not using white sugar in your recipe for white chia pudding! I have made chocolate chia for a decade! Vanilla is a nice change! And better for me! Thank you and I respect Algae Cal so much more now I know you are on my wavelength in nutrition and health!
Hi Marshall,
Thanks so much for the kind words! We try to put out the best tasting and healthiest versions of recipes! And that includes not adding refined sugar 🙂
– Monica from AlgaeCal
This sounds good, I’m excited to try it, but do I put the fish oil in with the milk, chia, vanilla, or wait until thickened to add with the mango?
Hi Donna,
It was really good! I’d wait until it’s already thickened to add with mango or any other fresh ingredients you’d like to top with.
– Monica
if you want to make a chocolate version how much and what form of chocolate? cocoa powder?
Hi Ellen,
Yes, I’d opt for cacao or cocoa powder. I love chocolate, so I’d add 1 tbsp. for this recipe. But recommend starting with 1/2 a tbsp. to start and see how you like it. That way, you can always add more.
– Monica
It’s been about 5 hours and it hasn’t really become a pudding. The bottom of the jar looks a little pudding like. How long does this take? I used the exact kind of milk you put in the recipe and a tsp of cocoa and 2 tsp vanilla. Any advice?
Hi Ellen,
I usually let it sit overnight (this amount of time produces the thickest pudding in my experience) and I stir or shake the container about once an hour. You don’t have to shake it that often, but I find it helps the chia seeds to expand quicker and thicken up faster as sometimes they just settle to the bottom and don’t get access to enough milk – just my own theory! Also, you could add additional chia if you like your pudding to be thicker.
Hope that helps!
I will try Mango Chia Pudding ! . This recipe looks delicious. Thank so much
You’re welcome, Ana! It’s so easy and delicious I think you’ll really enjoy it.
– Monica