This Peaches and Cream Chia Pudding is a refreshing and nutritious treat that combines the sweetness of ripe peaches with the creamy texture of chia pudding.

FULL RECIPE

Ingredients

2 ripe peaches (peeled and diced)
1 cup unsweetened almond milk (or other plant-based milk)
1/2 cup full-fat coconut milk
1/4 cup chia seeds
1 tablespoon maple syrup or honey (optional)
1/2 teaspoon vanilla extract
Pinch of salt
Extra peach slices and coconut cream for topping (optional)

Directions

In a blender, combine 1 1/2 peaches, almond milk, coconut milk, maple syrup (if using), vanilla extract, and a pinch of salt. Blend until smooth.
Pour the blended mixture into a bowl or container and stir in the chia seeds.
Cover and refrigerate for at least 4 hours or overnight, stirring once after the first hour to prevent clumping.
Once the pudding has thickened, stir well and spoon into serving glasses or bowls.
Dice the remaining 1/2 peach and layer on top. Add a spoonful of coconut cream if desired.
Serve chilled and enjoy!

Nutritional Information

Serving Size: 1 of 4 servings
Calories: 215
Total Fat: 13g
Saturated Fat: 7g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 95mg
Total Carbohydrates: 21g
Dietary Fiber: 7g
Sugars: 10g
Protein: 4g
Vitamin A: 5% DV
Vitamin C: 10% DV
Calcium: 15% DV
Iron: 10% DV
Potassium: 250mg

Health Benefits of Chia Seeds

Chia seeds are tiny nutritional powerhouses packed with omega-3 fatty acids, fiber, protein, and antioxidants. They help promote heart health by lowering cholesterol and blood pressure while aiding digestion due to their high fiber content. Adding chia seeds to your diet can stabilize blood sugar levels and support weight management by increasing feelings of fullness. The creamy texture chia seeds develop when soaked makes them perfect for puddings like this recipe.

Nutritional Value of Peaches

Peaches add a natural sweetness to this pudding while providing vitamins A and C, essential for immune support and skin health. They also contain antioxidants that protect cells from damage and promote healthy aging. The low-calorie, high-water content of peaches makes them hydrating and refreshing, especially in warm weather. Their fiber content supports digestive health and contributes to the overall nutritional balance of the pudding.

Why Use Coconut Milk?

Coconut milk adds richness and a velvety texture to the pudding without dairy. It is naturally lactose-free and suitable for those with lactose intolerance or dairy allergies. The medium-chain triglycerides (MCTs) in coconut milk can help boost metabolism and provide a quick source of energy. Its subtle tropical flavor pairs beautifully with peaches, enhancing the dessert-like quality of the pudding.

Plant-Based and Vegan-Friendly Recipe

This chia pudding is an excellent choice for anyone following a vegan or plant-based diet. By using plant milks like almond and coconut milk, the recipe avoids animal products entirely. It also offers a dairy-free alternative to traditional creamy desserts, making it accessible to people with dietary restrictions while still being indulgent and delicious.

Easy Meal Prep and Convenience

One of the biggest advantages of chia pudding is how simple it is to prepare ahead of time. This recipe requires minimal effort and can be made the night before, allowing the chia seeds to absorb the liquids fully and create the pudding’s signature texture. This makes it an ideal option for busy mornings or quick snacks, saving time without sacrificing nutrition or flavor.

Versatility and Customization

While this version features peaches and cream, chia pudding is highly customizable. You can swap the peaches for berries, mango, or banana, or add spices like cinnamon and nutmeg for variety. Sweeteners can be adjusted or omitted to suit different dietary needs or preferences. Toppings like nuts, seeds, or shredded coconut add texture and extra nutrition, making it a versatile dish for many palates.

Gluten-Free and Allergy Considerations

Chia pudding is naturally gluten-free, making it safe for those with gluten sensitivities or celiac disease. Additionally, it can be made nut-free by choosing oat milk or rice milk instead of almond milk. The simple ingredients reduce the risk of common allergens, making this pudding a suitable option for many people with dietary restrictions.

Role of Fiber in Digestion

The high fiber content from chia seeds and peaches supports healthy digestion by promoting regular bowel movements and feeding beneficial gut bacteria. Soluble fiber in chia seeds helps absorb water and forms a gel-like consistency, which slows digestion and helps regulate blood sugar. This makes the pudding a gut-friendly snack that can aid in long-term digestive health.

Sustainable and Eco-Friendly Ingredients

Choosing plant-based ingredients like chia seeds, peaches, and coconut milk supports a more sustainable food system. These crops generally have a lower environmental footprint compared to animal products, requiring less water and producing fewer greenhouse gases. By enjoying this pudding, consumers contribute to eco-conscious eating habits.

Ideal for Weight Management

The combination of fiber, protein, and healthy fats in this chia pudding helps promote satiety, reducing overeating and unhealthy snacking. Its nutrient density means you get more vitamins and minerals per calorie, supporting balanced nutrition. Eating such wholesome snacks regularly can support healthy weight loss or maintenance.

Refreshing and Light Dessert Option

Compared to heavy, sugar-laden desserts, peaches and cream chia pudding offers a light and refreshing alternative. The natural sweetness of fruit and creamy texture satisfy cravings without excess sugar or unhealthy fats. It can be enjoyed guilt-free as a dessert, breakfast, or snack, making it a flexible choice for various occasions.

Suitable for All Ages

This pudding’s gentle flavors and smooth texture make it appealing and safe for children, adults, and seniors alike. It’s a wholesome snack that provides essential nutrients for growing kids and supports adult wellness. The natural ingredients minimize exposure to artificial additives and preservatives common in many packaged snacks.

How to Store and Serve

Chia pudding keeps well in the refrigerator for up to five days, making it a convenient grab-and-go option. Serving it chilled enhances its creamy texture and refreshing qualities. You can also layer it with fresh fruit or granola just before serving to add crunch and visual appeal.

Conclusion

Peaches and Cream Chia Pudding is a nutrient-packed, delicious, and versatile recipe perfect for a healthy lifestyle. It delivers fiber, protein, vitamins, and healthy fats while accommodating various dietary needs and preferences. Easy to prepare and customize, this pudding is a refreshing breakfast or dessert that supports digestion, weight management, and overall wellness, making it a fantastic addition to any diet.

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