Are you looking for a healthy and delicious breakfast or snack option, that it is easy to make and eye-catching? Then, this post is for you! Today I will show you how to make the vegan version of the Blue Chia Pudding. Packed with fiber, protein, and healthy fats, this pudding will give you a satisfying feeling of satiety!
I am sure you have already heard about chia seeds, but maybe not all of you are familiar with them. Chia seeds are tiny black and white seeds that became popular due to their high levels of nutrients and various health benefits. For example, chia seeds are a great source of dietary fiber, which can help boosting the digestive system if they are mixed with water. Additionally, this type of seeds are rich in antioxidants, which help to protect our body against cellular damage caused by free radicals. Chia seeds got also famous, as the veganism got more popular in the Western countries. Why is it? because chia seeds are also a good source of plant-based protein. Lastly, they are a great source of calcium, magnesium and phosphorus - nutrients that help us to build and keep strong bones.
Overall, chia seeds are a nutritious and versatile ingredient that can be easily incorporated into your diet in many forms. For instance, you can add them to smoothies, porridge, or yogurt; or use them as a substitute for egg. In today's blog, we will learn to make quick and easy, yet delicious, blue spirulina chia pudding that will satisfy your eyes and belly.
In order to get the blue color, we need blue spirulina in form of powder. I use the brand Raw Nice since they are a family-run company from Sweden that only uses natural ingredients to create their colourful powders. You can use ZOHAR15 discount code to get a 15% off in your purchases with them, and enjoy also rainbow like meals :)
Before moving on to the recipe, for all those interested in blue spirulina, I will also share in the next lines more information about this ingredient. Like the green spirulina, blue spirulina is also coming from an algae. It is made from the species Arthrospira maxima (or Spirulina platensis), which has a blue-green color due to the presence of phycocyanin (a pigment that is unique to certain types of algae). The main difference between green spirulina and blue spirulina is their pigment composition, with green spirulina containing chlorophyll and blue spirulina containing phycocyanin.
What are the benefits of using Blue Spirulina?
Apart from making the meals eye-catching and magical, the blue spirulina has also some health benefits that are interesting. Potential benefits include:
1. Rich in antioxidants
Blue spirulina is rich in antioxidants, like the chia seeds. Apart from the benefit we stated above, antioxidants can also help to reduce the risk of chronic diseases such as cancer and heart disease.
2. May lower cholesterol levels
Some studies suggest that blue spirulina may help lower cholesterol levels, which can reduce the risk of heart disease.
3. May improve gut health
Blue spirulina contains prebiotics, which are compounds that promote the growth of beneficial bacteria in the gut. This can improve the digestive health, and may reduce the risk of certain diseases associated with unhealthy gut.
4. May boost the immune system
Blue spirulina contains a variety of nutrients that can help boost the immune system, including iron and zinc. According to P. Whittaker, iron deficiency is the most common nutritional deficiency in the world. And zinc deficiency is associated with poor growth and development, and impaired immune response. Therefore, we need to eat food high in iron and zinc to ensure our body and mind work well.
5. May reduce inflammation
Above we mentioned phycocyanin. This component has shown to have anti-inflammatory properties, and as we commented in previous posts, inflammation is linked to many chronic diseases. Consequently, if we reduce inflammation, we will have a positive impact in our overall health.
If you find this topic interesting, you can read more about it in this article from Healthline.com.
Ingredients:
400gr Coconut Yogurt (I use the Alnatura brand)
1 cup chia seeds (and maybe more, depending on the consistency of the yogurt)
2 tbsp maple syrup (or any other natural sweetener of your choice)
Blue spirulina (I use the Raw Nice brand)
A pinch of salt (optional)
Optional toppings: fresh fruit, nuts, seeds, coconut flakes, toasted almonds etc.
To begin, mix in a bowl the yogurt and the blue spirulina powder. Check out the video on TikTok, also added to this post on the very top, to see how I work with the spirulina from Raw Nice. Once the yogurt and the powder are well mixed, add the chia seeds and mix them well. Try to spread the chia seeds nicely and once the mix looks even, add the mapple syrup and mix again.
After 30 minutes, give it a stir to see if the mix is not too liquid. If it would be too liquid, add one tablespoon of chia seeds. Cover the bowl and place it in the fridge for at least 4 hours, or overnight, to allow the chia seeds to absorb the liquid and form a pudding-like consistency.
Once the pudding has set, add your desired toppings. I went for toasted almond slices, shredded coconut, sunflower seeds, peanut butter and flax seeds. If you like it more sweet, you can also add raisins, fruits or chocolate nibs.
One of the best things about this recipe is its versatility. You can customize it to suit your tastes by using different plant-based milks and sweeteners, or by adding in other ingredients like cocoa powder or matcha powder for a flavor boost. You can also experiment with different toppings to keep things interesting. It can also be your homemade "on the go" breakfast: save money and ensure you are eating nutritious without extra additives like on the chia puddings you get in the supermarkets.
So next time you're in need of a healthy and satisfying breakfast or snack, give this vegan Blue Chia Pudding recipe a try! Your taste buds and your body will thank you ;-) and if you are looking for another treat, check out the Raw Oreo Cookies. An absolute delight!
xx, Zohar