DIY Chia Pudding Bar | Nutrition Stripped #recipe
Eat Well Apr. 3. 2018
Snacks

DIY Chia Pudding Bar

Apr. 3. 2018
Snacks
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

A DIY Chia Pudding Bar? Yes — 100% yes.

I love making chia pudding, it checks all the boxes: quick, nutrient dense, easy to take with me on the go. It’s probably one of my favorite snacks to make on batch cooking day for the week ahead for breakfast, snacks, or adding it to my smoothies for a boost of fiber. Chia pudding is a delicious way to get an energy boost with plant-based protein and fiber. Not to mention, it’s incredibly versatile!

I’ve made chia pudding several different ways over the years, and I’d be hard-pressed to settle on just one variation. Hence today’s idea for a DIY chia pudding bar you can make the next time you need a little inspiration before you have guests arrive for a Sunday brunch, or a snack for the kiddos during the summer months to help them stay hydrated and full. By arranging all of the fun toppings like berries, almonds, coconut flakes and bee pollen, alongside pre-made chia pudding, you can appeal to everyone’s taste buds! Read #familyfriendly.

Chia seeds are tiny little nutrient powerhouses. They have the ability to completely transform in size and volume. They’re also very hydrophilic — meaning they love water! — and they will soak up any form of liquid they’re surrounded by up to 10 times their weight. This capability of chia seeds makes them a perfect addition to the diet of anyone who’s looking to add more fiber to their diet or add a filling component to a meal.

 

Stripped

Digestive-friendly:

Chia seeds are great for gut health, and an excellent way of increasing your fiber intake. They contain soluble fiber that promotes overall gut health while feeding your gut flora and stabilizing blood sugar. Soluble fiber ferments in your intestines to form short chain fatty acids.

Chia seeds are basically like the soft bristles of a broom or brush that “brushes” your intestines, which is important for digestive health to keep things moving.

Optimizer Option:

Don’t be shy with the superfoods — and by superfoods, I mean all whole food ingredients that make you feel good! — bee pollen, fresh mint, blueberries, raspberries, almonds, coconut flakes, cacao nibs and so much more. It’s also beautiful to have a set up of a variety of fiber-rich fruits, nuts, seeds, healthy fats, and nutrient dense superfoods like goji berries, bee pollen, etc.

The Recipe

Serves 2

Print

Ingredients:

1 cup chia seeds

2 cups non-dairy milk (try almond, cashew, or coconut milk)

Add-ins like blueberries, banana, raspberries, and blackberries

Optional sweeter to taste like maple syrup or local honey

Optional superfood toppings like bee pollen, raw cacao nibs, and coconut flakes

e Directions:

Step 1

Mix together the chia seeds, non-dairy milk, and optional sweetener and let sit in the refrigerator the for at least 1 hour until gel forms.

Note: You can make your chia seed pudding thicker by reducing the liquid or adding more liquid to make it thinner. If you’re using full-fat coconut milk, the pudding will be very thick.

Step 2

Arrange your fresh add-ins and favorite superfoods to create a DIY Chia Pudding Bar.

Enjoy!

Chia pudding can be kept in an airtight glass container or in the fridge for up to 1 week.

Trying It?

I want to see your beautiful DIY chia pudding bar! If you whip this up at home or at a party, be sure to snap a pic and upload it directly to this page in the comments section below. Tag us on Instagram, too, with @nutritionstripped #nutritionstripped. Cheers to chia seeds!

xx McKel

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