November is National Diabetes Awareness Month and we have a delicious, nutritional recipe to share with you. Liza Iv, a registered dietitian with Dignity Health Medical Group — Stockton shares a chocolate peanut butter chia seed pudding recipe from the American Diabetes Association for when you want a sweet, yet healthy treat.
“I love recommending chia seeds to my patients because of the nutritional benefits and how versatile they are,” says Liza. “Chia seeds are an excellent source of fiber and omega 3 fatty acids, which can help you to feel satiated and also lower your cholesterol. In turn, this can reduce your risk for cardiovascular disease.”
Consuming chia seeds may also help with blood sugar regulation because they are high in fiber — making them a great ingredient for people with diabetes to incorporate into their daily diet.
“I love adding chia seeds to my oatmeal, baked goods, yogurt, and smoothies,” says Liza. “When mixed with liquids, chia seeds turn into a gel and have a pudding-like consistency. This chocolate peanut butter chia seed pudding is great to have as a snack or dessert.
Chia seeds are high in:
- Omega 3 fatty acids
Two tablespoons of chia seeds contain about 140 calories, 5 grams of protein, 10 grams of fiber, 7 grams of unsaturated fat. Chia seeds are a complete protein and contain all nine essential amino acids.
Incorporate them into your favorite dishes:
- Sprinkle a few teaspoons into your cereal or oatmeal
- Stir into soups, sauces, or batter for your baked goods
- Add to your favorite yogurt or smoothies
- Use as egg substitute
If you’ve never had chia seed pudding before, it’s time to try it!
- 2 Tbsp unsweetened cocoa powder
- ¼ cup powdered peanut butter or 1 Tbsp nut butter of your choice
- 2 Tbsp cinnamon
- 2 Tbsp Splenda
- ¼ cup chia seeds
- 1 cup unsweetened milk
- 1 tsp vanilla extract
- Fresh fruits and/or nuts for garnish
Mix together the cocoa powder, peanut butter powder, cinnamon, Splenda, chia seeds, milk and vanilla extract. Cover and refrigerate overnight. Garnish with fruit and nuts of your choice and serve.