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.

Good Food: The Good Medicine Smoothie Bowl

A better breakfast bowl tastes amazing, keeps you full & gives you the energy you need to get through your day. It’s full of satiating healthy fats, fiber & complex carbohydrates. Best of all, it’s fast to make. While better breakfast bowls are ideally enjoyed sitting down before getting into your day, they’re also portable for those days when that’s just not possible. 

the good

You probably already know this by now, but I LOVE smoothie bowls. They’re delicious, feel really indulgent and give me tons of energy. When I first heard that people were pouring their smoothies in bowls, I was not about it. But then I tried it and I was like Oh. I get it. That’s damn good. Plus this allows you to add a plethora of toppings, and I love a complex symphony of textures and flavors. Which leads me to my next point – a lot of people chug smoothies or sip them through a straw, meaning they’re not chewing. Even though a smoothie is basically pre-chewed food, the act of chewing release important digestive enzymes. By encouraging you to chew, smoothie bowls are ultimately more satisfying and filling.

This is my all time favorite smoothie bowl recipe, which is just sweet enough and totally satisfying from the almond or sunflower seed butter. I usually reserve it for after hard workouts, so it's like a treat - something to look forward to and WERK for. Ya feel me?

Feel free to change up ingredients and toppings to keep it interesting!

the medicine

Blueberries are packed with antioxidants and are one of the top anti-inflammatory foods. They’re also lower in sugar than other fruits.

Zucchini is actually a nutrient powerhouse. In this case it adds fiber plus helps bulk the smoothie up without adding excess sugar. Same goes for the cauliflower, but the cauliflower has the additional benefit of being from the cruciferous vegetable family, making it great for liver support and full of anti-cancer properties.

Greens! We know by now that greens are good for you, yes? I love sneaking greens into smoothies because you can’t taste them and they give you a nice nutrient boost. Spinach is my go-to because frozen organic spinach is inexpensive and I’ve literally never been able to taste it.

Almond or sunflower butter add healthy fats, protein, fiber and vitamin E – a potent antioxidant. Before I started adding fat to smoothies, I would be hungry an hour or two after eating them. Fat gives the smoothie staying power.

Toppings like hemp or chia seeds add additional fiber and omega 3 fatty acids, cacao nibs are a wonderful source of magnesium and trace minerals, and nondairy yogurt gives you gut-boosting probiotics.

tips

If smoothies tend to be too cold for you, use more room temperature ingredients or blend for a longer amount of time. I usually add warm water to my smoothie as the liquid because it makes blending easier and takes the chill off.

I always have smoothies with a warm beverage. In Ayruveda, our digestion is thought of like a fire - too many cold and raw foods can dampen the fire. By having a cup of tea with my smoothie, I'm helping mitigate the cold of the smoothie.

My favorite, non-negotiable toppings are: grain-free granola + cacao nibs. Sometimes hemp seeds or pumpkin seeds.

You could use frozen sweet potato in place of zucchini or cauliflower. To prepare these veggies, simply chop, lightly steam them, lay them out on a baking sheet, freeze overnight and then store in bags in the freezer.

If I’ve just worked out or will be working out later I add the protein powder, but I skip it if not. In the case of not using protein powder, I add 1/2 a frozen banana for sweetness. 

Favorite plant-based proteins include: Aloha and Genuine Health

The amount of liquid you use will depend on how thick you like your smoothies! Feel free to experiment to see what works best for you!

If you have to eat on the go, just make sure you're still "chewing" the smoothie after taking sips. It  might feel weird at first, but I promise it will be better for digestion and you'll feel fuller longer.

 The Good Medicine Smoothie Bowl
 

Serves 1

Ingredients
1 cup blueberries, fresh or frozen
1 cup steamed then frozen zucchini or cauliflower
2 handfuls fresh or frozen spinach
2 tbsp almond or sunflower seed butter
1 scoop plant-based vanilla protein powder (optional)
1-2 cups nondairy milk or water
1/2 tsp spirulina (optional)

Toppings
hemp seeds
chia seeds
cacao nibs
raisins
granola
shredded coconut
nondairy yogurt
extra fresh fruit
extra drizzle of almond or sunflower seed butter

Instructions

1.    Place all ingredients in a high speed blender and blend until smooth.
2.    Pour into your favorite bowl and adorn with your favorite toppings.
3.    Enjoy! I hope you feel full, happy & ready to take on your day! 

Good Food: The Good Medicine Scramble

A Better Breakfast Bowl tastes amazing, keeps you full & gives you the energy you need to get through your day. It’s full of satiating healthy fats, fiber & complex carbohydrates. Best of all, it’s fast to make. While better breakfast bowls are ideally enjoyed sitting down before getting into your day, they’re also portable for those days when that’s just not possible. 

the good

As far as savory breakfasts go, eggs are my favorite way to do it. This Better Breakfast Bowl is so satisfying – I think especially because of the blend of spices in the eggs. Briefly caramelizing the onions before adding the eggs is such a delicious addition and makes the dish. The sauerkraut and (optional) ketchup add a tang that is a nice contrast to the richness of the avocado and the eggs. This comes together in about 10 minutes, so it’s best if you’ve got a little time in the morning. I don’t usually transport scrambles, but if you’ll be eating it within 30 minutes, you could transfer this to a to-go container to enjoy when you get where you’re going.

the medicine

Eggs are a hotly debated food item, but now that we know that cholesterol we eat doesn’t translate to cholesterol in our body, people are less inclined to demonize them (1). It’s crucial to include the yolks because they contain most of the nutrients and valuable fat that our body needs! Eggs are an excellent source of protein. They are also great sources of B vitamins, vitamin A, vitamin D, vitamin E, folate, selenium, and choline – a nutrient that most people don’t get enough of, but is essential for healthy cell membranes and brain function.

Onions and garlic contain sulfur, which is important for healthy detoxification.

Greens, no matter what kind they are, are nutrient power houses. They contain tons of trace minerals that we need to function optimally. A recent study shows that just 1 cup of greens a day enhances brain health as we age.

Herbs and spices are powerful sources of polyphenols and antioxidants. Turmeric especially is known for its anti-inflammatory effects.

Avocado provides healthy monounsaturated fats and fiber to help keep you feeling full.

Sauerkraut is full of probiotics that support digestions and gut health.

The Good Medicine Scramble

prep time 5 minutes / total time 10-15 minutes

ingredients
1 tbsp olive or avocado oil
½ an onion, sliced
1 garlic clove, minced (optional)
2 big handfuls greens if your choice
1 tbsp nutritional yeast (optional)
½ cup your favorite veggies (optional)

2 organic eggs
¼ tsp garlic granules
¼ tsp smoked paprika
¼ tsp turmeric
salt + pepper

serve with:
½ avocado
2 tbsp sauerkraut
ketchup (optional)
1 slice your favorite toast (this is mine)

directions
1.  Heat oil in a pan. When oil is hot, add the onion and garlic, stirring occasionally.
2.  While the onion and garlic are cooking, crack the eggs into a small bowl and add the spices. Use a fork to whisk the eggs until the spices are well incorporated.
3.  Once the onion and garlic are soft and just starting to brown, add the greens and any extra veggies you desire (previously cooked sweet potato or broccoli, for example). Allow the greens to wilt and stir them in with the onions and garlic. This should only take a minute. Add the nutritional yeast if you’re using it.
4.  Pour egg mixture into pan. Allow to sit for about a minute, then begin to push the eggs around in the pan, until the eggs are cooked to your liking.
5.  Transfer the scramble to a bowl. Top with avocado, sauerkraut, ketchup and an extra sprinkle of salt and pepper. Serve with toast if you’d like.
6.  Enjoy! I hope you feel full, happy & ready to take on your day!