Chocolate Orange Chia Pudding

Cha-cha-chia seed pudding, continued. I’m on a little chia seed kick right now. I recently posted a Apple Cinnamon Chia Pudding Parfait recipe, which my family loved! In the past my kids (and hubby) didn’t like the texture of chia seeds, which can be somewhat gelatinous and not the prettiest to look at. Once I started blending them up, their textural weirdness disappeared, and they had no clue they were present. Yeah mom!  I like this pudding, and my cinnamon chia seed pudding, because I can make an instant dessert in a blender in the matter of 30 seconds (seriously!). Top it with some pretty fruit and granola and you’ve got an instant party dessert!  They’re actually great together, layered!

Since it’s Valentine’s day this coming week, you’re likely to have been bombarded with tons of unhealthy chocolate dessert recipes on all of the food sites we’re now obsessed with. I’d venture to guess, that the majority of these recipes are packed with sugar and fat, and you want them, because well, you’re most likely addicted to those foods.  Come clean, literally. This pudding uses whole foods to provide your body what it’s craving, but in a MUCH better manner (plus, there is a physical reason chocolate is associated with Valentine’s day-see below). I added a few pomegranates on top to add that red color to our chocolate in honor of the holiday (plus, pomegranates are AWESOME!).

Cacao vs. Cocoa

Raw cacao. What is it? Cacao is the true form of chocolate.  Cacao nibs (I know it’s a funny word!) are ground up pieces of whole cacao beans, containing the whole nutrition of the bean, without any additional processing.  The outer part of the cacao beans, is comprised of fat, and is often removed to create cocoa butter.   Cacao powder is raw, and made by cold-pressing un-roasted cocoa beans. You can purchase it on Amazon, or usually in the organic section of your grocery store.  It’s packed with antioxidants and very high in magnesium, an element your body uses to help to regulate blood pressure, regulating muscle and nerve function, blood sugar levels, making protein, bone, and DNA.  Cacao nibs, are ground up bits of the cacao seed, before they’re turned into a powder. I use them in place of chocolate chips sometimes, like in my Craisinut Granola Bars.  Cocoa powder differs, in that it takes the raw cacao and roasts it in its processing. In heating the cacao, the cocoa powder loses some of the powerful antioxidant beneficial enzymes that the plant possesses.  Dutch-processed powder has been processed with an alkalized solution, making it less acidic and richer in taste, and appears darker. Raw cocoa powder retains a more acidic nature and bitter taste, and is used in baking recipes with baking soda where Dutch-processed cocoa powder is not since it has already been alkalized.  All 4 forms of cacao are good for you, provided they’re not combined with added milk solids and sugars, as is usually the case.

There are a lot of health benefits to chocolate. Cacao contains caffeine and theobromine, both of which stimulate the central nervous system, stimulate the flow of blood in the brain, and increase secretion of the neurotransmitter serotonin, a “feel good/mood enhancing” hormone. Both compounds enhance alertness, facilitate thought formation, and decrease fatigue. They have been shown to improve mood, lift your spirits, and enhances both cardiovascular function and respiration (source). Perhaps, this is why chocolate has become known as an aphrodisiac. Who isn’t more in the mood when they feel good and have their blood flowing more freely?!

Chia Seeds

Chia seeds come in black or white. For this recipe, I’m using the black chia seeds (which you can get on Amazon), since it’s chocolate pudding. For lighter color puddings, such as my cinnamon chia seed pudding, I use the white seeds so they don’t alter the color (and hide more easily from my kids).  They have a ton of fiber, protein, and offer a great source of Omega-3 fatty acids. Our American diet tends to be quite unbalanced in terms of Omega 3’s and Omega-6’s, both fats that the body needs, but in a 1:1 ratio. The imbalance occurs, since most Americans eat a diet high in Omega 6-fatty acids from refined oils and fats found in fried foods, baked goods made with oils like canola and vegetable oils, and processed foods in general. Whole-foods that contain fats, such as flaxseed, nuts, and chia seeds, have a higher amount of Omega 3’s, and help balance you. However, you don’t need a ton of fat in general. A low-fat, whole food, plant-based diet will provide you what you need. In 2 tbsp of chia seeds you get:

• 10 grams of fiber!
• 4.7 g protein
• 17% calcium
• 23% magnesium
• 12% iron
• 115 mg of potassium
• 0 mg of cholesterol
• 9 grams of fat (this fat is polyunsaturated omega 3’s, primarily)

While chia seeds are great sources of vital nutrients, be careful if you have issues with seed digestion or are on a low-fat diet, as they are do supply higher amount of fat, albeit primarily omega-3’s (flaxseeds are actually a better plant-based source, but need to be ground up to be able to be absorbed). Chia seeds are best digested after they’ve soaked in a liquid for 5 minutes or so, helping their nutritional value be better absorbed by the body. They are remarkable at absorbing water, and have been said to absorb 27 times their weight in water. Because of this, chia seeds are great for pudding and used as thickening agents.

Some other great ways to incorporate this food:

• Sprinkle on oatmeal
• Use in place of eggs for baking (not as a stand along egg)-1 tbsp of chia seed plus 3 tbsp water=1 egg
• Add to smoothies and plant-based dressings to create a creamier texture
• Sprout them (they’re not just good on top of clay heads you know)-for how to sprout seeds, click here

Makes 3-4 larger servings, or 8 mini puddings

Ingredients:

• 1 1/2 cups almond milk (or other non-dairy milk)
• 1/3 cup/2 oz. black chia seed
• 1/2 tsp organic orange zest
• 1/2 tsp cinnamon
• 1/2 tsp vanilla
• 3 tbsp raw cacao
• 3 oz. of dates (~5)-pitted and soaked in hot water if hard, then drained
• Topping ideas: a banana (squeeze a little fresh orange or lemon juice on them to prevent browning) and crushed peanuts. For added Valentine’s color, add in some pomegranate seeds

Instructions:

1. Place all ingredients into blender, like a Vitamix, except topping ingredients
2. Assemble puddings as desired.
3. Alternative: make Cinnamon Chia Pudding and layer it with Chocolate Orange Pudding for an added yum factor! Make the Cinnamon first, so you don’t even need to rinse out your Vitamix!

Nutritional Benefits:

• Nothing refined, made with whole food sweetener-dates: Dates are a great source of potassium, fiber, and a source of magnesium, making them great for heart health. The added fiber, helps to lessen blood sugar spikes and moderate blood sugar
• Great source of fiber-8.5 g, important for blood sugar regulation, satiety, reducing blood pressure, and boosting digestive health
• High in plant-based calcium, 27% DV: shown to be better absorbed by the body than animal source, it’s important for bone and dental health
• Good source of plant-based iron, 10% DV, important for oxygenation of blood
• Good source of plant-based protein-4.3 g; important for tissue repair
• Grain and gluten free; good for those with allergen sensitivity and helps cut inflammation in the body

Chocolate Orange Chia Pudding

 

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Prep time

2 mins

Total time

2 mins

 

Chocolate Orange Chia Pudding-a healthy chocolate pudding whipped up raw and made with ingredients that promote heart health.

Author: www.gardenfreshfoodie.com

Recipe type: Dessert

Cuisine: Raw

Serves: 3-4

Ingredients

• 1½ cups almond milk (or other non-dairy milk)
• ⅓ cup/2 oz.black chia seed
• ½ tsp organic orange zest
• ½ tsp cinnamon
• ½ tsp vanilla
• 3 tbsp
• raw cacao
• 3 oz. of dates (~5)-pitted and soaked in hot water if hard, then drained
• Topping ideas: a banana (squeeze a little fresh orange or lemon juice on them to prevent browning) and crushed peanuts. For added Valentine's color, add in some pomegranate seeds

Instructions

1. Place all ingredients into blender, like a
2. Vitamix
3. , except topping ingredients
4. Assemble puddings as desired.
5. Alternative: make
6. Cinnamon Chia Pudding
7. and layer it with Chocolate Orange Pudding for an added yum factor! Make the Cinnamon first, so you don't even need to rinse out your Vitamix!

Notes

This recipe serves 3-4 nice sized portions or 8 mini dessert glasses. Nutrition based on 4 servings. 291 mg of potassium, 27% calcium, 10% iron, 4.8% Vitamin A

Nutrition Information

Serving size: ¼ Calories: 187 Fat: 6.5 g Saturated fat: .25 g Carbohydrates: 30.5 g Sugar: 20 g Fiber: 8.5 g Protein: 4.3 g Cholesterol: 0 mg

3.5.3208