Protein chia seed pudding (with quinoa) and blueberry and mandarin compote

07 Aug Protein chia seed pudding (with quinoa) and blueberry and mandarin compote

This recipe protein chia seed pudding recipe is lightly adapted from a recipe I found on the Brain Health Kitchen.

The protein itself comes from the quinoa, which is actually a complete protein. Chia seeds are also a good source of PROTEIN at 4.7 g per ounce (28.35 g) serving. The reason why this is of particularly importance is because foods that have adequate protein (as well as fibre) can slow down the absorption of sugar into your bloodstream, and effectively reduce the size of the sugar spike (and its duration).

Some of the ingredients in this Protein Chia Seed Pudding are high forms of simple sugars. Blueberries and mandarins both contain fructose and sucrose. And if eaten alone, especially on an empty stomach, can lead to complex interactions in your digestion leading to a blood sugar spike (and the inevitable come down).

For many months, I have been eating more dense proteins for breakfast, rather than my previous go-to of oats and fruit and yoghurt. This is because protein and fibre, slow the release of fructose and sucrose into your blood stream, forming a kind of filter for the sugar compounds. And thereby slowing down their absorption through your gut into your bloodstream.

Protein Chia Seed Pudding Recipe

You will need the following ingredients:

1/3 cup of chia seeds
1 cup of non-dairy milk
1/3 cup of quinoa (colour doesn’t matter)
2 mandarins
A punnet of blueberries
1 teaspoon of sugar

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The method is shown in the following video:

Method:

– add chia seeds to oat milk in small bowl or jug and let stand in the fridge for 1 hour
– bring large pot of water (with quinoa) to the boil, reduce heat and cook for 12 – 15 minutes (depending on cook time) check doneness regularly after 12 minutes
– let stand

– peel mandarin and cut segments in half to find seeds (and remove)
– add mandarin segments and washed blueberries to a saucepan on medium heat
– add 1 teaspoon of sugar (TBC) and 2 tablespoons of water and cover with a lid
– cook for aproximately 5 – 7 (??) minutes until the fruit is softenend
– if necessary cook for an extra minute or so to evaporate any additional liquid
– take off heat

TO ASSEMBLE:

fold quinoa through chia seeds in a medium bowl.
– serve with compote or other cut fruit.