Mango Turmeric Chia Pudding

Mango Chia Pudding
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Total Time 125 min
Prep 5 min, Cook 120 min
Yield 2 cups (208 calories each)

This sweet and creamy anti-inflammatory pudding is made with chia seeds, which soak up 10 times their weight in water. This means hydration for you! The turmeric delivers a boost of curcumin, a potent antioxidant that might help relieve some arthritis pain, while mango delivers sweet fiber. Best part? There's only 5 minutes of prep time needed.

Ingredients

  • 1 cup unsweetened coconut milk beverage
  • 3 tablespoons chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon ground turmeric
  • 1 teaspoon honey
  • 1 medium mango
  • 1 tablespoon unsweetened shredded coconut

Preparation

1. In a bowl, whisk together coconut milk, chia seeds, vanilla, turmeric, and honey until well combined.

2. Cover and let sit at least 2 hours, but up to overnight.

3. Divide the mixture between two (8 to 10 ounce) glasses or jars.

4. Top with mango and fresh coconut. Or, layer half the mango between two layers of the pudding in each glass to create a layered chia parfait.

Ingredient Variations and Substitutions

Try a different fruit combination, like bananas and strawberries or peaches and blueberries, which will all provide a heaping dose of antioxidants.

Use more vanilla and turmeric if you like a stronger flavor (or less if you like it more mild).

The coconut milk lends a subtle tropical flavor to compliment the mango and coconut in the recipe. However, you can easily substitute unsweetened almond, rice, hempseed, or soy milk in place of coconut milk. You can also substitute a low-fat cow’s milk. Using soy or cow’s milk will add even more protein to the pudding.


Substitute chopped nuts or seeds, which are all rich in nutrients and phytochemicals (plant compounds that provide a health benefit) in place of the shredded coconut.

Coconut flakes, as well as nuts and seeds, provide a source of fat in the meal, which will help you feel more full and satisfied. Plus, most nuts and seeds provide mono- and polyunsaturated fats, which offer anti-inflammatory benefits. You really can’t go wrong nutrition-wise, so we like to vary the types regularly.

Cooking and Serving Tips

Add a pinch of freshly ground black pepper to the pudding to reap the most benefits from the turmeric. Black pepper contains a compound that helps your body better utilize the anti-antioxidant compound curcumin found in turmeric. Refrigerate longer for a thicker pudding and less for a thinner pudding.

You can double this recipe and make grab-and-go breakfasts for four days at a time.

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