Happy Valentine’s Day! Are you celebrating or just keeping it low key? We are keeping it low key and making dinner at home tonight. Michael is planning a 5 course meal for us. I guess that might not really be low key haha. I am pretty pumped though! He has become a great cook over the past few years we have lived together, l love his creations so i decided to share this perfect Valentines day recipe i hope you enjoy
Honey and fresh blood oranges make this creamy, thick Blood Orange Chia Pudding a winner. Feel free to substitute regular oranges if you can’t get the blood. Bonus: this pudding is pretty darn good for you, so it’s fine for a breakfast or as a light dessert.
Oh, chia pudding. You are so delicious. So easy to make. So full of health benefits. Fiber. Protein. Antioxidants. Omega-3s - Looks like l have hopped on the Chia Crazy Train?
This blood orange chia pudding is flavored with fresh blood orange juice, which also makes it a lovely pinky-peachy color, too. But you could absolutely just use regular ole oranges, or grapefruit, or a mix of any citrus you like.
It sits overnight and becomes this delicious, creamy, thick pudding. It’s only sweetened with a little honey, so it has no refined sugar and this can actually be eaten for either breakfast or as a light, dreamy dessert.
Crunchy almonds top it for nice texture and the blood orange juice gets mixed with a bit of honey for a light, citrusy sauce.
This blood orange chia pudding uses almond milk and yogurt, but to make it completely dairy-free/vegan you could use any type of alternative yogurt you’d like. Maple syrup can always be used instead of honey.
Make this and serve it at brunch in short, wide mason jars for a pretty (and remarkably easy) addition. Mother’s Day brunch, anyone?
PREPARATION
Make the pudding. Mix all of the ingredients together and stir very well. Let sit in the refrigerator overnight, or for at least 6 hours. Stir halfway through if possible to redistribute the chia seeds.
When ready to serve, divide the pudding into 4 glasses. Segment the blood oranges by cutting both the top and bottom of the orange. Using a sharp knife, peel the skin from top to bottom so there is no white pith. Cut in between the membranes to segment the oranges.
Squeeze what is left from the oranges on top of the segments in a bowl. Gently stir the oranges and juice with honey. Let sit 5 minutes.
Divide the oranges and juice on top of the 4 glasses. Top each glass with one tablespoon of chopped almonds. Enjoy!
INGREDIENTS
FOR THE PUDDING
1/2 cup almond milk
1/2 cup fresh blood orange juice
3/4 teaspoon vanilla extract
1 tablespoon honey
1/4 cup chia seeds
1 cup 2% Greek yogurt
FOR TOPPING:
3 blood oranges, segmented
1 tablespoon honey
4 tablespoons chopped almonds
NUTRITION INFORMATION
Serving size: per ½ cup Calories: 127 Fat: 6g Carbohydrates: 14g Sugar: 7g Fiber: 7g Protein: 4g
Benefits of CHIA
Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality. They have been shown to support a healthy complexion, increased energy, and overall lower weight.
Cardiovascular disease and cholesterol
Increased fiber intake has been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL, or "bad" cholesterol, as well as total cholesterol. Recent studies have shown that dietary fiber may play a role in regulating the immune system and inflammation. In this way, it may decrease the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.
Diabetes
High-fiber diets are associated with a lower risk of developing diabetes. Eating high-fiber meals helps to keep blood sugar stable. Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes.
Omega-3s to fight heart disease
Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure. The richest sources of plant-based omega-3s are chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil, and walnuts.
LIKE US ON FACEBOOK LINK
