Eat Well Recipe: Chia Seed Pudding with Mango and Hemp Hearts

 

Chia Seed Pudding with Mango and Hemp Hearts

This vibrant Chia Seed Pudding with Mango and Hemp Hearts is a nutritional powerhouse designed to support cardiovascular wellness. Chia seeds are exceptional sources of plant-based omega-3 fatty acids (alpha-linolenic acid), which help lower blood pressure, reduce systemic inflammation, and lower triglycerides—all critical factors in reducing the risk of a heart attack. Hemp hearts add a nutty texture along with arginine, an amino acid that produces nitric oxide to help relax and dilate blood vessels, improving overall circulation. Paired with fresh mango, which offers fibre, potassium, and protective antioxidants, this delicious and refreshing breakfast or snack actively promotes long-term arterial health and optimal heart function.

Ingredients

  • Chia seeds: 1/4 cup
  • Unsweetened almond milk (or light coconut milk): 1 cup
  • Pure vanilla extract: 1/2 teaspoon
  • Pure maple syrup or raw honey: 1 tablespoon (optional, adjust to taste)
  • Fresh ripe mango: 1 cup, diced or pureed
  • Hemp hearts (shelled hemp seeds): 2 tablespoons
  • Fresh mint leaves: For garnish (optional)


Instructions and Method


1.Mix the pudding base:2 min.

In a jar or medium bowl, whisk together the chia seeds, unsweetened almond milk, vanilla extract, and your chosen sweetener until well combined.


2.Rest and stir:10 min.

Let the mixture sit at room temperature for 5 to 10 minutes, then give it another thorough stir. This second stir prevents the chia seeds from clumping at the bottom as they begin to expand.


3.Chill and set:2 hours.

Cover the jar or bowl and place it in the refrigerator for at least 2 hours, or preferably overnight, until the mixture thickens into a creamy, pudding-like consistency.


4.Layer and serve:3 min.

Once set, stir the pudding one last time. In serving glasses, layer the chia pudding with the fresh diced or pureed mango. Top generously with the hemp hearts and a sprig of fresh mint before serving.


Tips for Success

  • Watch the Sweeteners: To keep this recipe as heart-healthy as possible, rely primarily on the natural sweetness of the ripe mango and minimise added syrups or sugars, which can cause inflammatory spikes.
  • The Perfect Texture: If your pudding feels too thick after setting, stir in an extra tablespoon or two of plant milk. If it is too thin, stir in an extra teaspoon of chia seeds and let it sit for another 30 minutes.
  • Batch Prepping: Prepare three or four jars of the base pudding ahead of time on Sunday. It stores beautifully in the fridge for up to 5 days; just add the fresh mango and hemp hearts right before eating to keep them fresh and crisp.



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This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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