Quinoa Chia Seed Pudding with Grapefruit and Pomegranate
I created this Quinoa Chia Seed Pudding to highlight the delicious versatility of seeds—tiny plants with huge brain health benefits. This one packs in 3 of my favorite seeds: pomegranate arils, chia seeds, and quinoa (yes, quinoa is a seed!). Not only does this winning combination make a delicious pudding with a hefty dose of protein, it can be made ahead of time. Make a batch now and you’ll have 4 jars waiting for you in the fridge for up to 5 days. It’s a great recipe to have in your back pocket for a busy morning breakfast, a nourishing post-workout snack, or a pretty dessert.
Quinoa: an ancient superfood
Quinoa for breakfast? Yes, definitely! The indigenous people of the Andes have considered quinoa a sacred food since pre-Columbian times. A member of the goosefoot family (along with spinach, chard, and lamb’s quarters), quinoa is a seed, but categorized as a pseudograin sometimes called a “grain-like seed.” It has all the same brain health benefits of the other whole (intact) grains, an important category of the 10 brain healthy food groups. With a whopping 6 grams of protein and 2.5 grams of fiber in each serving, quinoa makes these puddings a satiating breakfast. The protein content also makes them an ideal snack after working out to replenish and restore muscles.
Chia seeds are omega-3 powerhouses
The chia seeds plump up as they soak in the cashew milk, giving the pudding a lovely tapioca-like consistency. Besides being chewy and delicious, these tiny seeds are full of fiber, protein, and good-for-you fats. In fact, chia seeds contain even more omega-3 fatty acids than flaxseeds. And, unlike flax, chia seeds don’t have to be ground up to access their nutrition.
Pomegranate arils provide polyphenols
Top the puddings with whatever seasonal fruit you have on hand—grapefruit and pomegranate in the winter, mangoes in the spring, blueberries in the summer, purple plums in the fall. Pomegranate arils provide a potent dose of polyphenols, plant alkaloids with anti-inflammatory actions. Grapefruit, especially red and pink grapefruit, provides lycopene, a brain-boosting nutrient in the carotenoid family of phytonutrients.
Prep Time | 10 minutes |
Cook Time | 25 minutes |
Servings |
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- For the pudding:
- 1 cup cooked white or red quinoa, or a mix See Note
- ¼ cup black chia seeds
- 1½ cups unsweetened, unflavored cashew milk or another plant-based milk
- up to 1 tablespoon pure maple syrup optional
- ½ teaspoon pure vanilla extract
- ¼ teaspoon almond extract
- For the topping:
- 1 grapefruit peeled and cut into segments
- ½ cup pomegranate seeds
Ingredients
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- Combine the chia seeds and milk in a small bowl and refrigerate until plump, about 1 hour. Fold in the cooked quinoa (see note, below), up to 1 tablespoon of maple syrup, if using, and the vanilla and almonds extracts.
- To serve, divide pudding between 4 jars. Top each with grapefruit pieces and pomegranate arils.
- Serve right away or keep, tightly covered, in the refrigerator for up to 5 days.
Note:
Quinoa is traditionally cooked with the absorption method (like rice)—boiled in a certain ratio of water to quinoa until done, then set aside to steam. The problem with this method, I have found, is that it isn't foolproof. It's hard to check for doneness without lifting the lid and releasing the steam. Sometimes the quinoa comes out soggy rather than fluffy, or it's not done enough. Plus, cooking quinoa like rice means you have to remember the water:quinoa ratio—was that 2:1 or 3:1?
Now I almost always boil quinoa like pasta. Just like with pasta, you won't need measure a certain ratio of water to quinoa. And, you can taste for doneness before draining, ensuring perfectly fluffy quinoa every time.
To cook quinoa like pasta, bring a pot of salted water to a boil. Add ½ cup quinoa and cook until tender (you'll notice a tiny tail form on each grain when it's done), 12 to 15 minutes. Drain in a fine mesh sieve and return to the warm pan. Cover and steam for 5 to 10 minutes. Fluff with a fork.
Depending on your quinoa, ½ cup dry quinoa makes 1½ to 2 cups cooked. Store leftover quinoa in an airtight container in the fridge for up to 5 days, or in the freezer for up to 3 months. Stir into oatmeal, toss into a salad, or include in a veggie wrap.
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