Perfect for Breakfast Lunch and Dinner

A thoroughly delectable dish, this Passion Fruit Chia seed pudding is suitable for breakfast, snacking or dessert. My only problem is not eating it for all three meals in the same day!

Chia Seeds For the Nutritional Win

Chia seeds are little nutritional miracles. They don't look like much, but they are nutritional powerhouses, packed with fiber, protein, antioxidants, omega-3 fatty acids, and a variety of minerals. Here is why chia seeds are so good for you:

Fiber

Chia seeds contain large quantities of both soluble and insoluble fiber to support your gut biome, digestion, regularity and weight management. Increasing your fiber intake has been shown to increase your gut biome diversity in as little as two weeks. Typical Americans consume less than half of the recommended fiber, which is 25 grams for woman 50 years and under, and 21 grams after 50 years. For men 50 and under, 38 grams is the recommended daily dose, dropping to 30 grams after 50.

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Higher levels of fiber consumption are associated with a 23% lower risk of dying. Check out this Harvard study that details the benefits of eating more fiber.

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Now here is the mind blower. There are 10 grams of fiber in just one tablespoon of chia seeds. In this Passionfruit Chia Seed pudding recipe there are four generous servings, each with 2 tablespoons of chia seeds, or 20 grams of fiber. When you add fiber-rich passion fruit, this chia seed pudding may well be your proverbial fountain of youth.

Other health benefits

Chia seeds are anti-inflammatory, they help regulate blood sugar, protect against cancers and lower cholesterol. Their calcium and magnesium content promote strong and healthy bones.

Exercise Some Caution

This pudding is so delicious you may be tempted to overeat it. Beware! Chia seeds punch over their weight. Take care not to consume too many chia seeds. Stick with a couple of tablespoons a day and you will receive plenty of nutritional benefits. Consuming too many chia seeds can result in gas, bloating and constipation. There had to be some catch!

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Because chia seeds expand when moistened, allow the seeds to rest for at least 10 minutes before consuming them.

Bumper Crop of Passion Fruit

This year, I have a bumper crop of passion fruit. I estimate I have nearly 200 on the vine, with about five ripening each day. My vine produces large, purple fruit filled with juicy and sweet passionfruit seeds. They start out green and slowly turn purple. I don't pick them from the vine; I let them ripen and fall to the ground. Then I store them at room temperature until they start to wrinkle. That's when you know they are ripe.

I planted my vine about 10 years ago, and it immediately began producing fruit the first year. Each year I live in fear of losing it because I read that passion fruit vines only live about 5 - 7 years. So if true, my vine is an anomaly. This year, I attempted to grow new vines from seeds, but I was unsuccessful. I then switched strategies and took clippings and placed them in water. After months, one of the clippings began growing roots. I planted this clipping in a pot and then, after it took hold, transplanted it into the ground. It is only about 20" long, but after a few months, it has actually produced its first fruit. So fingers crossed, should my main vine expire, I have a next-generation plant coming along to replace it.

Type of Milk

I use coconut milk from the chilled dairy department, which is meant to be a cow's milk substitute. I like Califa Farms unsweetened organic coconut milk. You could use thicker canned coconut milk for an extra-rich pudding. Likewise, you can substitute almond milk, cow's milk, oat milk, or any other type of milk alternative you prefer.

Type of Sweetener

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I use D'Vash date syrup made from 100% dates. Date syrup has a low glycemic index and is loaded with various vitamins and minerals. Date syrup has a rich caramel flavor. Any sweetener can be used, including honey, maple syrup, coconut sugar, or even a mashed banana.

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I hope you enjoy this Passion Fruit Chia Seed Pudding. Please write in and let us know the wonderful combinations you come up with. Print