The Good Medicine Guide to Chia Pudding

Every time I post something about chia pudding, I get a TON of questions about it. It’s actually quite simple, but there are a few tips and tricks that will help you make your best chia pudding. First thing’s first -

What is Chia Pudding?

Chia pudding is a mixture of chia seeds and liquid of your choice (typically a non-dairy milk) that’s most often consumed like a breakfast porridge or yogurt. Chia seeds absorb liquid and gel up. They’re almost like mini tapioca pearls. The resulting pudding can then be topped with fruit, nut butters, seeds, granola, etc. for a delicious and filling breakfast!

Why am I so obsessed with Chia Pudding?

I am a huge fan of chia pudding because it’s a blank canvas - you can add whatever you want to it to make it something you like. It’s extremely easy to batch prep, so you can have healthy breakfasts on hand all week. Chia seeds are an amazing source of fiber, so they support digestion and regularity. They also contain omega 3 fatty acids, which are anti-inflammatory. It’s one of the most simple, nutrient-dense meals you can prep!

Basic Recipe

1 serving, multiply accordingly

ingredients
1 cup non-dairy milk (preferably unsweetened)
2-3 tbsp chia pudding (3 tbsp for a thicker chia pudding, which is my preference)

directions
1. I like to prep my chia pudding in individual containers (wide mouth mason jars work great) so that I can grab and go all week, but if you eat breakfast at home you could just prepare multiple servings in a large container.

2. Add 1 serving of chia seeds to each container.

3. Pour your non-dairy milk in. Stir the chia seeds immediately so that they are distributed throughout the liquid. They start absorbing liquid instantly, and you don’t want them to clump together. Stir each container once.

4. This next part is key for a non-clumpy, perfect texture chia pudding. Wait 3 minutes and then stir each container again, to redistribute the chia seeds. You can stop here, but personally I would wait another 3-5 minutes and then give each container one last stir. Keep in mind that your chia pudding will continue to thicken, but if your chia pudding seems too thin, add another teaspoon of chia seeds until you reach your desired consistency.

5. At this point you can either seal your containers and put in the fridge, or you can go ahead and put your toppings on now - this is a totally personal choice! I usually put my toppings in at this point so that the chia puddings are ready to grab n’ go.

Topping Ideas

I typically use whatever fruit is in season + nut or seed butter + something crunchy. Cacao nibs are my go-to for adding crunch without extra sugar. Feel free to use granola, but be mindful of the sugar content. Here are a few yummy combos:

• Seasonal berries + almond butter + cacao nibs

• Sliced banana + cashew butter + pumpkin seeds

• Fresh mango + almond butter + toasted coconut flakes

• Roasted sweet potatoes (trust me) - for full details check out this post

Optional Add Ins

• Ground flaxseeds - you can substitute some of the chia seeds with flax seeds since they also thicken up liquid

• Yogurt - add some yogurt for probiotics. My favorite non-dairy brands are Lavva, Kite Hill and Forager. Go for unsweetened.

• Other seeds - hemp seeds, pumpkin seeds, sunflower seeds, etc.

• Dried fruit - raisins, chopped dates, coconut, etc. Again, be mindful of added sugar here

• Spices - cinnamon, cardamom, nutmeg, vanilla, etc.

• Adaptogens/herbs - maca, chaga, reishi - as long as it’s not too bitter, I add small amounts.

Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar

I must preface this post by saying that this is my first recipe on GMN that involves real dairy! WOAH! I still don't eat much dairy, but I have found that choosing good quality dairy products that come from grass-fed cows doesn’t bother me. Kerrygold Dubliner is widely available and my go-to.

This recipe just kind of happened, and it was a very happy accident. It’s got a very deep, rich flavor that’s incredibly satisfying. It’s sort of like crispy potato nachos? But fancy. Just try it - you’ll like it.

Crispy Smashed Potatoes with Caramelized Onions + Sharp Cheddar

honestly can be a personal meal, or serves 2-4 people as a little appetizer
total time: 1 hour

ingredients
1.5 lbs organic mini gold potatoes (i’ve found these to work best, but you can use any smallish potato)
1 large yellow onion, sliced thinly
avocado oil
fresh herbs (optional) like rosemary, sage or thyme, chopped
grass-fed sharp cheddar cheese

directions
1. Add 2 tablespoons of avocado oil to a large skillet over medium-high heat. Add sliced onion and a pinch of salt. Stir to coat the onion in the oil and salt. You’re caramelizing these onions, so they’ll be in the pan for around 30 minutes. Once they start to get some color on them, turn down the heat and stir every so often. If they start to stick to the pan, add a splash of water. Check on them periodically while you get everything else together.

2. Add potatoes to a large pot, cover with water and add 2 fistfuls of salt. Put over high heat and bring to a boil. Reduce heat to a simmer and allow potatoes to cook for 6-10 minutes. Check the potatoes by piercing with a fork or a knife - you want them to be cooked through, but careful not to over-boil or they’ll be waterlogged. When they’re done, drain and arrange on a sheet pan.

3. Allow the potatoes to cool for 3-5 minutes. Then use something sturdy with a flat bottom (I used a mason jar) to smash each potato. Press down firmly until the skin breaks, but don’t like - smash it into a paste or anything.

4. Your onions will likely be done right about now. Remove them from pan and set aside. In the same pan, pour in enough avocado oil to cover the bottom completely.

5. Place the potatoes in the pan and gently push down on them with the back of the spatula. Some might break apart and that’s okay. Sprinkle with a little salt and pepper. Let them cook for 5 minutes undisturbed!

6. Flip the potatoes - the bottom should be golden and crispy. Press with the spatula, sprinkle with a little salt and pepper. If you’re using fresh herbs, sprinkle them over the potatoes now. Allow to cook undisturbed for 5 more minutes.

7. Once they’re done, transfer to a paper towel lined plate.

8. After all the potatoes are smashed and crispy, arrange in them in a single layer on your serving plate of choice. Turn your oven on the high broiler setting. Distribute the caramelized onions as evenly as you can over the potatoes. Lastly, arrange very thin slices of the sharp cheddar randomly over the potatoes and onions. I like to get the cheese almost to the point of being shaved, and I don’t over-do it.

9. Put in the oven under the broiler for 2-3 minutes until cheese is melted and maybe just starting to bubble.

10. Serve immediately and enjoy! No judgement if you eat the whole thing on your own - definitely done that :)

Sweet Potato Veggie Tacos (Vegan/Gluten-Free/Paleo)

I love tacos in all forms, but I especially love a taco that’s chock full of veggies. Over the years I’ve come up with many renditions and ways to incorporate veggies into tacos, but I think using sweet potato as the main star is my favorite way.

The shredded sweet potatoes take on a super-satisfying texture and have a little crispiness and smokiness that make them especially good. I personally love adding a little cabbage slaw to my tacos for a fresh crunch, but you could easily substitute shredded romaine or another crunchy green of your choice. And then you pile on all the good stuff - avocado or guacamole, salsa, (dairy-free) sour cream, pickled red onions, cilantro, etc - the sky’s the limit.

I’ve never been a big fan of meat substitutes - they’re often super processed and full of inflammatory ingredients. I prefer to incorporate more vegetables and work with what Mama Nature gives us. This recipe is a perfect way to get more veggies, make eating plant-based even more delicious or just spice up your normal taco routine. Enjoy!

Sweet Potato Veggie Tacos

serves 2 very hungry people or 3-4 less hungry people / total time 30ish minutes

sweet potato filling
4 tbsp avocado oil
1 onion, sliced thinly
1 red bell pepper, cut into strips
½ tsp good salt
1 large or 2 medium sweet potatoes, shredded
1 tbsp chili powder
½ tbsp cumin
1 tsp oregano
1 tsp garlic powder

cabbage slaw*
½ small cabbage
juice of one lime
2 tbsp chopped cilantro

taco fixings
your favorite taco tortillas/shells (I love Siete Foods)
avocado or guacamole
sour cream of your choice
raw or pickled red onion
salsa
cilantro
lime

directions

1. Add 2 tbsp of the avocado oil into a large skillet over medium heat. Once the oil is warm add the onions, peppers and salt to the pan. Let them cook for about 10-15 minutes, until they soften and start to brown. If they’re browning too quickly, reduce the heat. Add a splash of water if they start to stick.

2. In the meantime, get your sweet potato shredded. You can use a regular cheese grater or box grater - just make sure the shreds are medium-sized, not fine (or it’s going to be really labor intensive). You could also use a food processor attachment.

3. Once the onions and peppers are cooked transfer them to a bowl and set aside. Add the remaining 2 tbsp of avocado oil to the pan and then the shredded sweet potato and all the spices. Stir until the spices are evenly coating the sweet potato. Cook for 10-15 minutes total, adding 1/4 cup of water halfway through to steam them a little bit, and stirring every couple minutes. They’re done when they’re soft with a few crispy parts and they start sticking to the pan.

4. While your sweet potatoes are cooking, make your slaw and prepare your toppings. To make the cabbage slaw, slice the cabbage into very thin strips (or use a mandoline) and toss with the lime juice and cilantro.

5. When the sweet potatoes are done cooking reduce the heat to low and add the pepper/onion mixture back in.

6. Now the fun part - assemble your tacos! There’s no wrong way to do this so have fun with it and make your tacos your own! Enjoy.

* If you’re not making the cabbage slaw you can substitute romaine or another crunchy green of your choice.