Pecan Raspberry Chia Pudding
Want to get your omega 3's in today? This chia + pecan recipe will get you there!
Gotta run to work in the morning? Or feeling that midafternoon hunger pain? Yep, me too. As a medical student and research fellow, I know how those long hours can be, and nothing distracts me from my work more than being hungry! If this pecan chia seed pudding doesn't knock out the between-lunch-and-dinner hunger, nothing will.
Chia seeds are choc full of omega 3's (heart health!), fiber, protein, & calcium! That means if you're a plantbased or nondairy diner, these will help you meet your daily calcium goal (there are better sources of calcium than milk -- also spinach!). Pecans are also full of healthy fats, fiber, protein, but also have plentiful antioxidants.
The ratio of chia seed to liquid is about 1:6. That means for every 1 tablespoon of chia, you add 6 tablespoons of water.
- 1/3 C chia seeds
- 2 C plant milk (almond, coconut, hemp, oat)*
- 1/2 tsp vanilla
- 1/2 TB + 1 TB maple syrup (split)
- 1/3 cup pecans, chopped
- 1 TB coconut oil
- dash salt
- Can also add 1/8 tsp coconut extract for a different flavor
*I use unsweetened vanilla almond milk, gives it some extra flavor. I always recommend using unsweetened milks, as that added sugar is unnecessary and refined sugar just like in candy!
- Preheat oven to 350.
- Mix chia and milk and let sit on counter for about 15 minutes, stirring a few times with a whisk or fork break up clumps of seeds. If you want it to absorb fully, let sit in refrigerataor for up to 4 hours or overnight.
- Mix chopped pecans with melted coconut oil, 1/2 TB maple syrup, and salt.
- Pour pecans onto baking tray and toast for about 8 minutes or until browned. Note: this varies a great deal with each oven, so keep a close eye!
- To chia seed pudding, add in vanilla and 1 TB maple syrup (optional). Top with pecans and fruit of choice.