Yes, we’ve posted other chia seed recipes. But none come close to how easy and simple this one is.
In fact, I’ve literally been making this every day to have for breakfast the following morning (another batch is legit in my fridge right now, getting ready for tomorrow morning!).
With many nutritionists dubbing last year as “the year of fiber,” I’ve probably mentioned that I’ve recently tracked and upped my own fiber intake. The truth is that I wasn’t eating even close to enough, but now I’m meeting my quota every single day.
And this recipe plays a huge part in that. Eating this in the morning gets over one-third of the daily recommended fiber intake checked off for the day, making it easy to fill in the rest.
It’s also super satisfying, meaning I’m never hungry until lunchtime after having this for breakfast. So, what’s the secret recipe? Well, there really isn’t one since I’m about to give it all to you in this article, as well as highlight why it’s important for mental health and gut health!
If you dislike dishes, messes, and trying to figure out what to eat in the morning, this recipe is for you! And you likely have, at least, a few of these ingredients in your pantry already, meaning you won’t have to rush out and do a big grocery haul to make this.
It’s also super easy to customize. For example, sometimes, I’ll add peanut butter, walnuts, ground flaxseeds, or chocolate chips. Or I’ll even just simply add bananas instead of my usual blueberries. The additions are often whatever I have lying around and need to use (or have a craving for!). Plus, usually, additions like these add even more fiber.
But a word of caution… if you don’t eat that much fiber, it’s good to start slow. This might mean starting with one tablespoon of chia seeds and ¼ cup of oat milk, then gradually increasing from there.
More and more research is confirming that what we eat directly affects how we think, feel, and function. While this chia seed pudding might be simple, it’s packed with many mental-boosting ingredients that can help stabilize your mood, support gut health, and keep your energy steady throughout the day. So, let’s take a closer look!
Chia seeds are having a moment and for a good reason. They are an excellent source of soluble fiber, omega-3s, and antioxidants. Fiber, in particular, feeds the good bacteria in your gut. And a healthy gut, via the gut-brain axis, supports better mood, energy, and even sleep.
Chia seeds are also rich in plant-based omega-3 fatty acids (specifically ALA), which help reduce inflammation and support brain function. On top of that, the fiber in chia slows down digestion and keeps your blood sugar stable, helping you avoid that mid-morning crash.
With chia seeds, you also get small amounts of magnesium and tryptophan, which help calm the nervous system and support serotonin production.
Related Article: Chia and Matcha Pudding: Stress-Busting, Brain-Fueling Superfood | Mental Health Recipes
You can use regular full-dairy milk in this recipe. But many find that, especially on an empty stomach, dairy can be a bit harsh. It really does vary person to person, though, so go with what feels best for you here.
The great thing about oat milk, however, is that it’s naturally low in fat and often fortified with B vitamins. This can potentially help improve overall mental functioning.
Oats themselves contain beta-glucan fiber, which may help improve gut health and immune function. But it’s worth noting that this is often lower in oat milk varieties (if you really want this benefit, add some oats to your chia seed pudding!).
Additionally, choosing unsweetened oat milk also helps keep the overall sugar content low, supporting more stable energy and focus throughout the morning. No big spikes or crashes!
Related Article: A Probiotic Yogurt Cucumber Salad to Answer Your Gut & Mood Woes? | Mental Health Recipes
This is one antioxidant-packed breakfast, especially if you add blueberries and other berries! At the same time, unsweetened cocoa powder adds flavonoids, which also have antioxidant effects. These compounds have the power to improve blood flow to the brain, supporting cognition, memory, and more!
Another nutrient cocoa is rich in? Magnesium! This mineral helps regulate neurotransmitters like serotonin, which influence mood, and supports the nervous system in managing stress responses.
In fact, low magnesium levels have been linked to increased anxiety, irritability, and even trouble sleeping. Thus, starting your day with a magnesium-rich breakfast like this one is a simple, delicious way to support calm, focus, and emotional balance - one spoonful at a time!
While it adds flavor and warmth, cinnamon also has a role in regulating blood sugar levels, which can further support a steady mood. Studies even show how cinnamon may help lower blood sugar levels.
It also contains antioxidants that help fight inflammation in the body - something increasingly linked to symptoms of depression and anxiety. Plus, its antimicrobial effects may support a healthier gut, which continues the positive feedback loop between digestion and mood.
Depending on what you choose, you’ll likely be adding even more fiber and antioxidants with fresh fruit. Plus, fruit is full of micronutrients, like vitamin C, potassium, and B vitamins, which support immune health, energy production, and brain function.
Bananas, for example, offer vitamin B6 to help your body produce mood-regulating neurotransmitters like serotonin. Berries bring in polyphenols that protect the brain from oxidative stress. And beyond the science? Fresh fruit just makes every bite more enjoyable and sweet!
Then, you won’t be wondering what to eat as you’re starting your day. One less decision down! And you know you’ll be supporting both your physical and mental health, setting the tone for the rest of your day.
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