Healthy Tips

Piña Colada Chia Pudding

By Alison Sims founder of paleofoodies.com.au

Picture by Guy Bailey.

Luscious and creamy, these Piña Colada Chia Puddings are the perfect summer indulgence. They make a perfect light brunch, snack or dreamy dessert. Serve with your favourite summer fruit and escape into a tropical coconut and pineapple medley.

Serves: 4

Prep time: 40 minutes

 

 

Piña Colada Chia Pudding photo

Ingredients

  • 1 can organic coconut cream
  • 3 tbsp coconut oil
  • ¼ cup chia seeds
  • ½ a pineapple, cut into slices
  • Bunch of mint leaves
  • 2 tbsp honey (or rice malt syrup)
  • ½ tsp vanilla powder
  • Squeeze of lime
  • 4 small jars or serving glasses

Method

  1. Empty the can of coconut cream into a bowl and stir rigorously (or blend with a stick blender) to combine the cream with the liquid and ensure no lumps.
  2. Add the coconut oil and continue blending until smooth. Stir through the chia seeds and set aside.
  3. Meanwhile, cut the pineapple into chunks and cut off the outer skin. Blend 100g of the pineapple chunks into a puree. Add to the chia mixture and stir through to combine. Leave for 20 minutes until the chia seeds begin to soften and become pearly and gelatinous.
  4. Stir through the honey (or rice malt syrup) to taste as well as the vanilla powder.
  5. Dice the pineapple slices into small cubes.
  6. Set your serving jars or glasses and place a layer of diced pineapple in the bottom of each. Spoon in a layer of chia coconut mixture, and repeat two more times so that you have three layers of each.
  7. Top each pudding with some pineapple pieces, chopped mint and drizzle with honey.
  8. Refrigerate until ready to serve.

CHIA

Salvia hispanica, commonly know as Chia, is a biannually cultivated plant, belonging to the mint family. Mainly grown for its seeds, it also produces white or purple flowers.
A highly prized food with ancient South-American civilisations, chia seeds are now widely cultivated and commercialised for their outstanding nutritional profile, in particular their fatty acid content (omega-3 and omega-6) and antioxidant properties. Chia seeds are also rich in protein, fibre, vitamins, minerals and phytochemicals, including flavonols and phenolic acid compounds.1

Healthy Weight Week Tips

1. Just as we dress for the season, I eat for the season.

Your body needs different nutrients at different times of year; in the summer months with the extra sunshine we need more hydration, and that's why we crave water-dense vegetables and fruits like cucumber, celery, watermelon, grapes and stone fruits. In the cooler months our bodies intuitively seeks foods to keep us warm, such as root vegetables, winter greens and hearty cuts of meat. Each season provides an abundance of different vitamins and minerals and by eating different ingredients at different times of year we can maximise the wide range of nutrients Mother Nature provides.

2. I eat and buy real food.

I avoid anything that comes in a packet, wrapper, can or bottle whenever a real food alternative is available. I shop at farmers’ markets for my produce, and because it comes straight from the farm and is free from chemicals, it lasts longer than supermarket food. Rather than using ready-made sauces and seasonings, I make my own from scratch. It does take a little more time, but to me the flavour and health benefits delivered via real food ingredients far outweigh the convenience of processed ingredients.

3. I exercise in order to refuel.

To me, enjoying a meal should be earned, and I like to move my body and elevate my heart rate at least once a day before my main meal. Whether I go for a jog, do a gym workout or even just a body-weight circuit in my living room, I always appreciate food more if I've worked for it. Back in the day, men and women used to have to hunt and gather for their food, and so we are designed to refuel after a workout of hunting and gathering. In our modern world, the way we gather food is a lot more convenient, but that doesn't negate the need for moving our bodies to create a healthy appetite.

4. I listen to my body.

When your health is in balance, you become very good at identifying what your body needs. If I feel tired, I rest rather than drink coffee. If I feel restless, I drink herbal teas and eat foods that are easy to digest. If I'm low on energy, I often use maca powder as an energy supplement and top up my protein. There is a difference between what your body actually needs, and what your mind tells you it wants; a sugar craving is usually caused by a sugar dependency, stress or tiredness. When you're craving junk food and sugar, usually the best thing your body needs is rest, real food and rehydration.

Alison Sims photo

About Alison Sims

Passionate about real food and healthy living, Alison Sims is the founder and author of Paleo Foodies. She is on a mission to discover the best paleo dining in Australia and all around the world. What started as a part time blog in 2013 has lead to a full time career for Alison, who previously spent a decade in Advertising and Marketing. She is now a regular contributor to health and lifestyle publications, a public speaker in food and health, and co-publisher of Paleo Foodies Magazine.

www.paleofoodies.com.au
Instagram @paleofoodies