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Superfood Made Simple: Nutrient-Packed Chia Seed Pudding

Superfood Made Simple: Nutrient-Packed Chia Seed Pudding

Amazing! Chia seeds were first cultivated and eaten in central Mexico dating back at least 2000 years ago. Chia seeds were one of the nutritional pillars along with corn, beans, and squash (what is commonly referred to as “the three sisters”). When European colonizers arrived they were surprised to see the overall healthy state of the population—in large part due to their highly nutritious diets of which chia seeds played a key role. These little, mighty seeds have reemerged in grocery stores and are growing in availability because of their nourishing, digestible, and low-caloric properties. They are easily added to dishes—both savory and sweet—and pack in a mighty portion of protein, healthy fat, soluble and insoluble fiber, and beneficial minerals (i.e. calcium, magnesium, and iron).

The chia plant itself resembles a basil or mint plant. It derives from the Salvia or sage family of plants. The crop is allowed to mature and dry by the sun in the fields. Then, the “seed” is traditionally harvested by “beating” the lavender-like flowers into sieves to separate the tiny seeds (similar to wheat) from the full plant. Chia seeds themselves are bland. When combined with liquids such as water or different types of milk (almond, coconut, hemp, hazelnut, cashew, etc.), the seeds activate to create a jelly-like consistency that offers additional benefits to digestive functions and liberates nutrients from the seed. They can be incorporated in a myriad of ways to your diet to receive their perks. Below, a very simple, yet totally delicious recipe from my SuperLife kitchen to yours! Enjoy!



Medium glass bowl




Serves 4

1/3 Cup raw, organic chia seeds

1 ½ Cup organic coconut milk (or nut milk of choice)

½ Cup berries or banana

3-4 Tablespoon Grade B Maple Syrup or Raw Honey

Pinch of salt (preferably Celtic Sea Salt or Pink Himalayan crystal salt)



In a bowl, mix organic milk, maple syrup, sea salt, and blended fruit together. Whisk in raw, organic chia seeds. Cover tightly and let chill in the fridge for two hours. The chia seed’s mucilage is activated by moisture, and will create a jelly-like texture when soaked with the coconut milk to create that silky pudding texture that is so delicious.



Added tips you can choose to SuperCharge this recipe.

  1. Instead of coconut milk, you could also try homemade yogurt. For a more drinkable consistency, fresh fruit juice or homemade lemonade will do.
  2. Watery fruits, like watermelon and apples for example, do not work as well blended, but are good sliced toppings instead.
  3. Another variation: In a bowl, you can mix a favorite unique blend of lucuma powder and coconut butter along with dried inca (golden) berries, chopped almonds, and cacao nibs to add the perfect superfood balance to the pudding for extra energy. Because chia seeds themselves are bland, they will take on the flavor of whatever you add into the mixture.


What do you think of chia seeds? I would love to hear your opinion by sharing with me in a COMMENT below.

Love How You Live,

Darin Olien

  • Cecilia
    Posted at 14:40h, 12 January

    I make a chia pudding simular to yours that I add sliced banana to before a long run. I love those tiny seeds 🙂

  • Stephanie Harris
    Posted at 04:53h, 05 January

    Hi there,
    I have been taking soaked chia seeds for about eighteen months due to the fact that they have healed my diverticulosis, but the other day a friend I hadn’t seen for a long time, asked me about them and told me that they soaked them overnight, rather than the 30 minutes I gave them.

    What a difference, I don’t know whether it is just that my body is getting more nutrients from the seeds due to the longer soaking, or if my body is feeling better hydrated due to the water absorbing mucilage. I have now got a huge amount of energy and have not caught the cold that everyone around me has. We should all be eating these wonderful seeds.

  • Shelle
    Posted at 05:27h, 07 January

    Always looking for ways to use Chia Seeds, I will be making this pudding today. Chia Seeds are something we never run out of, they are a pantry staple.

  • Shelle
    Posted at 06:07h, 11 January

    I made this pudding using blackberries and blueberries, it was great alone or could easily be mixed in yogurt or Shakeology…yum!