In Hawaii, May is the start of my favorite season, mango season! What better way to celebrate then to make this easy mango chia pudding that only takes four ingredients! It’s easy to make, refreshing, and happens to be very nutritious!
What are Chia Seeds?
While chia seeds are gaining popularity here in the United States, they have been incorporated into the cuisines of many other cultures for many years. The seeds from the chia plant (Salvia hispanica) are native to Mexico and Guatemala and were a staple food for many people.[1]
Chia seeds can be mixed with any liquid (water, milk, juice). Once mixed, the seeds will expand and turn the liquid into a gel-like consistency. Getting the ratio (seeds to liquid) right is super important to ensure the proper consistency. I recommend using 2 tablespoons chia seeds to 1/2 cup liquid. That being said, adjust the recipe as needed for your ideal consistency!
Chia Seeds are Nutritious!
Chia seeds are a good source of minerals and antioxidants, but they are also a great plant source of omega-3 fatty acids, fiber, and protein. [2] They are also naturally gluten free!
Celiac Tip: Chia Pudding is a Great Make-Ahead Snack or Breakfast!
When someone is first diagnosed with Celiac Disease, it is important to be mindful to eat nutritionally dense foods. When I was first diagnosed, it was overwhelming to find quick and easy make-ahead breakfasts (my go-to’s were things like toast, granola, cereal, etc). I’d make big batches of this chia pudding and keep it in my fridge for breakfasts (I love adding nuts on top!) throughout the week.
Mango Chia Pudding
Equipment
- Blender or Food Processor
- Dry Measuring Cups
- Liquid Measuring Cup
- Measuring Spoons
- 4 (8oz) Glasses or Jars (to serve)
Ingredients
- 2 large mangos* (fresh, ~3 cups)
- ½ cup chia seeds
- 15 oz can full-fat or light coconut milk (sub cow's milk or other alternative milk, ~2 cups)
- 3-4 tablespoons maple syrup (sub agave or honey)
- mint leaves (optional, topping)
- shredded coconut (optional, topping)
Instructions
- Add the chia seeds, coconut milk, maple syrup to a small mixing bowl and whisk together.
- Pour the chia mixture evenly into glasses or mason jars. Place the mixture in the fridge for about 5 minutes, stir, and return to the fridge for another 10 minutes.
- Peel both mangos. In a blender or food processor, add the flesh of ONE of the mangos (reserve the other for topping) and process until smooth. Chop the other mango into chunks.
- Pour the mango puree mixture on top of the chia pudding and top with the remaining mango chunks.