Chia pudding

Chia Pudding is a simple and versatile dish that can be adapted to multiple taste varieties. It originates from Central America but has become popular worldwide for its nutritional benefits, including high content of fiber, proteins, and omega-3 fatty acids. Here is the basic recipe:

Ingredients for 2 servings:

• 40 grams (about 4 tablespoons) of chia seeds
• 250 milliliters (1 cup) of milk (can be cow’s milk or a plant-based variant such as almond milk, soy milk, coconut milk, etc.)
• 1/2 teaspoon of vanilla extract (optional)
• 1-2 tablespoons of honey or maple syrup (optional, for sweetening)
• Fresh fruit, dried fruit, chocolate, or grated coconut for garnish (to taste)

Preparation

1. In a medium container, preferably with a lid, pour in the chia seeds.
2. Add the milk and vanilla extract (if using). If you desire a sweet pudding, also incorporate the honey or maple syrup.
3. Stir well to ensure that the chia seeds are evenly distributed in the milk and do not accumulate at the bottom.
4. Let the mixture rest for about 5 minutes and then stir again to avoid clumps.
5. Cover the container and let the Chia Pudding rest in the refrigerator for at least 2 hours, ideally overnight, so the chia seeds can swell and absorb the milk, achieving a pudding-like consistency.
6. Before serving, stir the pudding to check the consistency and add a little more milk if it’s too thick.
7. Serve the Chia Pudding in glasses or bowls, garnishing with your choice of fresh fruit, dried fruit, chocolate, or grated coconut.

Curiosity

Chia seeds were an important food for the Aztecs and the Mayans, who valued their ability to provide sustained energy; indeed, “chia” is the Mayan word for “strength.” Besides being used in cuisine, the seeds were also employed for medicinal purposes and as offerings during religious rituals.

If you desire an Italian touch, you could experiment by adding some grated lemon zest to the mix for a fresh and Mediterranean aroma.