Coconut Chia Pudding

Serves 6

A close family member of mine is a diabetic and he loves his sweets. I wanted to make him something that would satisfy his cravings, but not spike his blood sugar.
​This dessert is full of health supportive nutrients. Coconut provides a health promoting fat and dates are an excellent source of fiber. Cinnamon serves as a powerful herb for blood sugar control. It is quick, easy, and inexpensive to make.

Ingredients:

• 2 tablespoons chia seeds, ground in Magic Bullet until powdery
• 1 3⁄4 cups coconut milk
• 3 medjool dates, pitted
• 1⁄2 teaspoon cinnamon
• 1⁄2 teaspoon vanilla extract
• 1 small pinch sea salt
• 1⁄4 cup toasted almonds, chopped

Preparation:

1. Blend coconut milk and dates in Magic Bullet until smooth. Add cinnamon, vanilla, and salt.
2. Blend to combine, then taste and adjust for balance.
3. Add ground chia seeds and blend until fluffy and smooth.
4. Pour into ramekins and garnish with almonds.
5. Chill until set – about 30 minutes. 

Adapted from: Kasey Caletti, Natural Chef, Bauman College

Nutritional highlights of this yummy dessert:
 
Almonds – monounsaturated fat that allows body to utilize insulin more effectively and regulates blood glucose. Has some protein, loads of fiber, zinc, magnesium, copper, and manganese.
 
Chia seeds – historically known as an endurance food that has extremely high sources of omega-3 fatty acids. Omega-3 fatty acids contain EPA, which stimulates secretion of the hormone leptin. Leptin helps regulate food intake, metabolism, and body weight. Relieves constipation, reduces nervousness, treats insomnia, and improves mental focus.
 
Cinnamon – used as a glucose-lowering agent. Enhances cells’ insulin sensitivity. Found to reduce fasting blood glucose, triglycerides, LDL and total cholesterol.
 
Coconut milk – a health promoting fat that has antibacterial, antifungal, and antiviral properties. It has a thermogenic (fat-burning) effect and promotes weight loss.
 
Dates – an excellent source of soluble fiber, B vitamins, potassium, magnesium, iron, phosphorus, folic acid, zinc, and selenium. Dates are among the most alkaline of foods and have been shown to delay the absorption of glucose in the small intestine, thus helping to keep blood sugar levels even. They are also rich in antioxidant and anticancer compounds.

Sources:
​Murray, M. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Wood, R. (2010). The new whole foods encyclopedia. New York, NY: Penguin Books.