Ingredients
Vanilla base
- 0.25 cup whole chia seeds 56 g; volume approximate
- 1 cup pasteurized 2% dairy milk fortified; 244 g, approximately 240 ml
- 1 teaspoon pure maple syrup
- 0.5 teaspoon vanilla extract
Equipment
- 1 Mixing bowl
- 1 Whisk or fork
- 1 Measuring cup and spoons
- 2 Covered storage containers
Instructions
Mix and chill
- Whisk the milk, maple syrup and vanilla in a mixing bowl.
- Stir in the chia seeds, scraping the bottom and sides to distribute them.
- Cover and refrigerate. After 10 minutes, stir again to disperse developing clumps, then cover.
- Refrigerate for four hours total or overnight until spoonable and the seeds are fully hydrated.
- Stir and divide into two equal servings. Add optional toppings separately. If desired, loosen with a small splash of milk; additional milk and toppings change the nutrition estimate.
Nutrition
Serving: 154.38gCalories: 209kcalCarbohydrates: 20.02gProtein: 8.66gFat: 11.03gSaturated Fat: 2.47gPolyunsaturated Fat: 6.72gMonounsaturated Fat: 1.33gTrans Fat: 0.14gCholesterol: 9.76mgSodium: 62.31mgPotassium: 293.38mgFiber: 9.63gSugar: 8.32gVitamin A: 246.92IUVitamin C: 0.69mgCalcium: 326.6mgIron: 2.19mg
Video
Video: Lisa Bryan of Downshiftology demonstrates chia pudding with the same stir-and-chill method. Her version uses non-dairy milk and fruit layers; this recipe uses 2% dairy milk and less maple syrup. Follow the recipe above for its quantities and chilling time.
Notes
Nutrition is an estimate per half-batch serving, calculated from USDA FoodData Central SR Legacy records 170554 (chia), 171267 (fortified 2% milk), 169661 (maple syrup) and 173471 (vanilla). Reference weights: 56 g chia, 244 g milk, 6.6667 g syrup and 2.1 g vanilla; no toppings or extra milk included. Brands and volume measurements vary. Chia volume is approximate; use the gram weight for calculation consistency. Keep covered and refrigerated at or below 40°F (4°C); use promptly and follow the milk's storage directions. Do not leave out longer than two hours, or one hour above 90°F (32°C). Check ingredient and topping labels for allergens.
