One of our most delicious and healthy desserts is our “Chia Meets Flaxseed Pudding.” This recipe combines the best properties of chia and flaxseeds in a layered treat and at the same time provides our bodies with valuable nutrients.
Chia seeds and flaxseeds are rich in omega-3 fatty acids, fiber and protein. By combining these two seeds in a pudding, we get a perfect balance of creamy consistency – the coconut yogurt and fruit puree not only add a natural sweetness, but also a pleasant freshness that makes this perfect as a dessert or breakfast.
Whether as a healthy start to the day or as a refreshing sweet snack in between meals – this layered pudding is easy to prepare and can be easily varied. Keep reading to find out how you can prepare this delicious pudding yourself in just a few steps.
CHIA MEETS FLAXSEED PUDDING
INGREDIENTS
per serving
1st layer – chia pudding
- 20g chia seeds
- 100 ml plant milk sweetened to taste
- 1 tbsp blueberries, mango or strawberry pieces if desired
- 1 pinch of vanilla
2nd layer – yoghurt
- 30 g coconut yogurt
3rd layer – flaxseed pudding
- 20 g flaxseed
- 100 ml plant milk sweetened to taste
- 2 tbsp fruit puree
4th layer – fruit puree
- 30 g blueberry, mango or strawberry puree
PREPARATION
- Chia pudding: Mix chia seeds with plant milk and vanilla and stir in blueberries, mango or strawberry pieces – leave to soak for half an hour.
- Fruit puree: Prepare blueberry, mango or strawberry puree according to the “Raw Food Jam” recipe.
- Flaxseed pudding: Meanwhile, puree flaxseed with plant milk in a personal blender or for several servings in a high-performance blender (blending increases the absorption of the omega-3 fatty acids). Stir in fruit puree.
- Arrange the four layers in a glass and serve.
TIP:
For a quick recipe: Simply leave out the chia pudding and prepare a flaxseed pudding with fruit puree and a little coconut yogurt!
The Omega-6:3 Imbalance in the Modern Diet
An often overlooked aspect of our diets is the imbalance between omega-6 and omega-3 fatty acids. Both are essential fatty acids that our bodies need, but the ratio of these two fatty acids plays a crucial role in our health.
What are omega-6 and omega-3 fatty acids?
- Omega-6 fatty acids are found in plant-based oils such as safflower and sunflower oil. They’re important for tissue growth and repair, but can be pro-inflammatory in high amounts.
- Omega-3 fatty acids, found in fatty fish, flaxseeds, chia seeds, hemp seeds and walnuts, have anti-inflammatory effects and are important for heart health and the brain.
The Problem with Today’s Diet
Today’s Western diet often contains much more omega-6 than omega-3 fatty acids. The ideal ratio of omega-6 to omega-3 should be around 5:1 or even 1:1. In reality, however, it’s often 20:1 or higher, which can lead to chronic inflammation and an increased risk of diseases such as heart disease and diabetes.
How can we restore balance?
One way to improve the omega-6 to omega-3 ratio is to consciously consume foods rich in omega-3 fatty acids. Chia and flaxseeds are excellent sources of omega-3 fatty acids and can help correct the imbalance. By incorporating these seeds into our diets, as in our Chia Seed Meets Flax Pudding, we can boost our health and reduce the risk of inflammatory diseases.
Effective absorption of omega-3 fatty acids from chia and flax seeds
Many people wonder whether the omega-3 fatty acids from whole chia and flax seeds are effectively absorbed by the body or whether they pass through the digestive system unused.
In fact, the seed shells are very tough and difficult to digest whole. As a result, the valuable nutrients inside the seeds often cannot be fully absorbed.
Tip
Blending or crushing the seeds can significantly increase the bioavailability of the omega-3 fatty acids. Breaking open the hard seed shells releases the nutrients, which makes them easier to absorb in the body.
👉 Since we like chia pudding better with whole seeds, we’ve chosen a clever solution in our recipe – we combine the chia pudding with flaxseed pudding made from ground seeds.
See also the following article:
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