Let’s Get Cooking: Chia Seed Delight

I love the nutritional benefits of chia seeds — and the way just having some fills me up. I don’t get hungry between meals when I include a teaspoon of chia seeds in my oatmeal or water bottle!

Because my Brazilian friend Rosita has asked for dessert recipes, I’ve kept my eyes open for something relatively healthy (since it is still January and most of us want to keep our New Year resolutions for healthy choices).

Here’s a recipe that you could use to start your day or serve as a tasty, healthy, colorful dessert.

From the November/December 2018 issue of “Eating Well” magazine, comes –

“Ch-Ch-Ch-Chia!” — Fruity Chia Pudding

Active: 5 minutes Total: 8 hours, 5 minutes

To Make Ahead: Refrigerate pudding for up to 3 days. Mixed with a fruity base and refrigerated, chia seeds expand to form a thick, creamy texture similar to tapioca pudding . . .


  • 1 1/4 cup blackberries, raspberries and/or diced mango (fresh or frozen) divided
  • 1 cup unsweetened almond milk or milk of choice
  • 1/4 cup chia seeds
  • 1 tablespoon pure maple syrup
  • 3/4 teaspoon vanilla extract
  • 1/2 cup whole-milk plain Greek yogurt
  • 1/4 cup granola


  1. Purée 1 1/4 cups fruit and milk in a blender or food processor until smooth. Scrape into a medium bowl; mix in chia, syrup and vanilla. Cover and refrigerate for at least 8 hours and up to 3 days.
  2. Divide the pudding between 2 bowls, layering each serving with 1/4 cup of the remaining fruit, 1/4 cup yogurt and 2 tablespoons granola.

Serves: 2 about 1 1/3 cups each.

Nutritional Facts:

  • Cal 343/Fat 15G (Sat 3G)/Chol 8MG/Carbs 39G/Total Sugars 18G (Added 6G)/Protein 14G/Fiber 14G/Sodium 125MG/Potassium 573MG

**Chia seeds are packed with fiber, a nutrient Americans [and others] often fall short on. Just 2 tablespoons provides a whopping 9 grams of fiber (p. 44).

Be healthy and enjoy this yummy dish for breakfast — and/or dessert..

Aloha, Renée


About reneeriley

Our blog was begun as a way to share our experiences in China. From August 2010 to July 2011, my husband, Barry Kristel, and I were at our University of Hawaii Maui College sister school, Zhejiang Agriculture and Forestry University in Lin'an, China, a city considered rural because it has only 500,000 people! We had a wonderful time. Then in February 2012, we returned to teach this time at our other sister school, Shanghai Normal University, in a city of over 21 million people. We've made many discoveries. Did you know that now Chinese girls, at least the ones who go to university, for the most part feel they are luckier than the Chinese boys? Did you know that Shanghai saved over 20,000 European Jews during WWII? Do you know how Chinese university students would deal with problems that come up in Dear Abby letters? What's it like to be on the Great Wall of China? Do you know how many Chinese girls had their feet bound and why? And we have recipes from many of the places we've visited. Among others, you can find instructions on how to fry cicadas from one of my ZAFU students and how to make chocolate-Kahlua waffles from my brother Mike in Gainesville. You can also look back to our earliest entry to see what we experienced in Oaxaca, Mexico, in 2006 during the mainly peaceful six months of protest until the Mexican government sent in the troops. Between our stays in China, Barry and I have been on the Mainland U.S. visiting family, friends and Servas hosts as we traveled home to Maui. We share those experiences too. Welcome to our blog! Aloha and Zài Jiàn, Renée and Barry

4 responses to “Let’s Get Cooking: Chia Seed Delight”

  1. Rosita says :

    hhh,, u did this for me 😭💗 I can’t even — thxs so muchhhhh!!!! And I’ll test this recipe, but just from reading, seems delicious 🤤 sorry for my inactivity, I’ve been with some eye issues, but thankfully they aren’t worsening at all, and I’m an asymptomatic – as for now – carrier of a potentially genetic condition, as my grandpa had it too. I’m focusing on arts, mostly digital, and debating whether to make PayPal or Kofi (PayPal is necessary to pay a fee, and most of my customers are in Asia, apparently).. not worthy it, I guess?, still, I’m deciding which app should I install. This yr already started c r a z y ! Can’t wait for next chapters of 2019 😆♥️ I’ll, I decide, try being a healthier person from this yr on, and I don’t understand why do other artists hate my art or my personality… apparently, I’m too clingy, but IDC. I’ve got my own supPAWters, mostly from Indonesia & Europe, which make the fee thing almost impossible for me to pay it .. so, I think I’ll go for Kofi, even tho I’ve got L O T S of haters on InstaGram, ‘cause my art style, they claim I’m copying theirs, when I’m NOT, and my clinginess. Dude, I’m not clingy… I’m polite & loyal. Plus, if u were clingy, I wouldn’t complain, I’d feel grateful, really 😍 can’t wait for u to install InstaGram!! U NEEDS to see my art as well as random gleanings on life❣️ we must feel grateful for small good attitudes, ‘cause they show who care about us. And we also should not give a fuck anymore to haters, and love ourselves by wha’ we’re as well as feed our soul with PAWsitivity & feed ourselves with healthy stuff, such as that dessert u suggested 🙏🏼🌸
    Much love,

  2. Michèle O'CONNELL says :

    Hi, Renée,
    Off to replenish my stock of chia seeds… once the snow has abated.
    Tell us, why did our Christmas card return to us with the note that your place was ‘vacant?’
    Bon appétit!
    Michèle and Maurice.

    • reneeriley says :

      Aloha, Michèle and Maurice: it’s wonderful to hear from you. Did you send the card to 140 Uwapo Rd ? We moved from there a few years ago. We are still in the same town, with the same zip code, but the street address is 3432 Keha Dr. We hope all is well with you and your family. We still have warm memories of our visit with you. Come visit us. R & B

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