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Overnight Mango and Chia Seed Pudding

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Mango and Chia Seed Pudding: A Delightful Breakfast Treat

Formal Explanation:

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Mango and Chia Seed Pudding is a delectable and nutritious breakfast dish that has gained popularity in recent years, thanks to its health benefits and ease of preparation. This dish combines the natural sweetness of ripe mangoes with the nutritional powerhouse of chia seeds, resulting in a creamy and satisfying pudding that can be enjoyed in the morning or as a healthy snack.

Casual Explanation:

Mango and Chia Seed Pudding is like a breakfast dessert that’s not only delicious but also super healthy. It’s made by mixing ripe mangoes with tiny chia seeds, and the magic happens as it sits overnight in the fridge. It’s a no-cook, easy-peasy recipe that’ll have you jumping out of bed in the morning.

History:

The exact origin of mango and chia seed pudding is a bit fuzzy, but it’s safe to say that it’s a modern creation born out of the health-conscious food movement. Chia seeds have a long history of use in Central and South America, where they were a dietary staple for ancient civilizations like the Aztecs and Mayans. However, the combination of chia seeds and mango in this specific dessert seems to be a more recent development, likely within the last couple of decades.

Components:

  1. Ripe Mangoes: You’ll need 2 ripe mangoes, which provide natural sweetness and a tropical flavor.

  2. Chia Seeds: About 1/2 cup of chia seeds. These tiny seeds are packed with fiber, protein, and omega-3 fatty acids.

  3. Milk or Milk Alternative: Use 2 cups of your preferred milk, whether it’s dairy, almond, coconut, or soy milk.

  4. Sweetener (optional): If you prefer your pudding a bit sweeter, you can add a tablespoon of honey, maple syrup, or agave nectar.

  5. Vanilla Extract: Just a splash for extra flavor, usually about 1 teaspoon.

Steps to Prepare Mango and Chia Seed Pudding:

Formal Recipe:

Step 1: Prepare the Mangoes

  • Peel and dice the ripe mangoes into small pieces.
  • Reserve a few pieces for garnish if desired.

Step 2: Blend the Mangoes

  • Place the diced mangoes in a blender.
  • Blend until you have a smooth mango puree.

Step 3: Mix Chia Seeds and Milk

  • In a large bowl, combine the chia seeds, milk, and vanilla extract.
  • Stir well to ensure the chia seeds are evenly distributed.

Step 4: Add Mango Puree

  • Pour the mango puree into the chia seed mixture.
  • Stir thoroughly to combine.

Step 5: Sweeten (Optional)

  • If you desire additional sweetness, add your chosen sweetener and stir until fully incorporated.

Step 6: Refrigerate Overnight

  • Cover the bowl with plastic wrap or a lid.
  • Refrigerate the mixture for at least 4 hours, but preferably overnight. This allows the chia seeds to absorb the liquid and thicken the pudding.

Step 7: Serve

  • Before serving, give the pudding a good stir.
  • Garnish with reserved mango pieces or other toppings like sliced almonds, shredded coconut, or fresh berries if desired.

Casual Recipe:

  1. Chop up two ripe mangoes and blend them until they’re super smooth.
  2. In a big bowl, mix 1/2 cup of chia seeds, 2 cups of milk (any kind you like), and a dash of vanilla extract.
  3. Pour in your mango puree and stir it all together. You can add a little honey or something sweet if you want.
  4. Pop it in the fridge and forget about it until the next morning.
  5. When you wake up, your pudding is ready to eat. Top it with more mango or whatever you like.

Time Needed:

Mango and Chia Seed Pudding is a great make-ahead breakfast. It takes about 15-20 minutes to prepare, and then it needs to chill in the refrigerator for at least 4 hours, but it’s even better if left overnight. So, in total, you’re looking at about 4-8 hours from start to finish, depending on how patient you are. But trust us, the wait is worth it for this creamy, fruity goodness!

Nutrition Facts for Overnight Mango and Chia Seed Pudding:

Here’s the nutritional breakdown for a typical serving of Mango and Chia Seed Pudding (approximately 1 cup or 240 ml):

  • Calories: Approximately 300-350 calories per serving, depending on the specific ingredients and sweeteners used.

  • Protein: About 8-10 grams, primarily from chia seeds. Chia seeds are an excellent source of plant-based protein.

  • Fat: Approximately 12-15 grams, mainly from chia seeds, which are rich in healthy fats, including omega-3 fatty acids.

  • Carbohydrates: Around 40-45 grams, with the majority coming from natural sugars in mangoes and a small portion from the chia seeds and any added sweeteners.

  • Dietary Fiber: A substantial amount, typically 10-12 grams per serving, thanks to the chia seeds. This contributes to a feeling of fullness and helps with digestive health.

  • Vitamins and Minerals: Mangoes are a great source of vitamins and minerals, including vitamin C, vitamin A (in the form of beta-carotene), vitamin K, potassium, and folate. Chia seeds contain minerals like calcium, phosphorus, and magnesium.

  • Omega-3 Fatty Acids: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are essential for heart and brain health.

  • Antioxidants: Mangoes are rich in antioxidants, which help protect the body from oxidative stress and inflammation.

  • Calcium: Chia seeds provide a good dose of calcium, important for bone health.

  • Healthy Fats: The fats in chia seeds are predominantly unsaturated fats, which are heart-healthy.

  • Natural Sugars: Mangoes provide natural sugars, offering a sweet taste without the need for excessive added sugars.

Health Information:

  1. Rich in Fiber: Chia seeds are an excellent source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.

  2. Omega-3 Fatty Acids: The omega-3 fatty acids in chia seeds are associated with reducing inflammation and promoting heart health.

  3. Vitamins and Antioxidants: Mangoes are packed with vitamins, minerals, and antioxidants, which support overall health and boost the immune system.

  4. Low in Added Sugars: When prepared without excessive sweeteners, mango and chia seed pudding is a low-sugar breakfast option, making it suitable for those watching their sugar intake.

  5. Satiety: The combination of fiber and healthy fats in this pudding can help keep you feeling full and satisfied throughout the morning.

  6. Versatile: You can customize the recipe to meet dietary preferences and restrictions, such as using dairy-free milk alternatives or adjusting the sweeteners to suit your taste.

  7. Convenient: It’s a make-ahead breakfast that can save you time during busy mornings while providing essential nutrients.

In summary, overnight mango and chia seed pudding is not only a delicious and satisfying breakfast but also a nutritious choice. It’s a balanced meal that provides a good mix of macronutrients, vitamins, minerals, and beneficial compounds for overall well-being.

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