Simple Chia Seed Pudding with Strawberry Kiwi Compote
With all of our daily demands, making meals and snacks full of healthy ingredients can be tough sometimes. But this chia seed pudding recipe with strawberry kiwi compote is easy because it’s easily adaptable. You can customize your compote depending on what fruit you already have on hand.
So, if you’re out of strawberries or can’t find kiwi, don’t fret! You can use blueberries, blackberries, raspberries, pineapple, mango—I think you get the picture.
My kids love making this. We eat it so often that it’s become a staple for us. I just make a batch to prep for snacks throughout the week. Summer is a busy season, so having things ready-made and ready-to-eat are always a plus.
- Coconut milk
- Chia seeds
3 Health Benefits of This Chia Seed Pudding with Strawberry Kiwi Compote Recipe
Wondering about chia seed pudding nutrition info? Learn about three key health benefits you can get from this delicious treat!
1. Boosts brain function
Coconut milk is delicious; there’s no arguing with that. It also comes with a load of health benefits. Coconut milk contains lauric acid, which is a medium-chain fatty acid that plays a vital role in your health.
A 2009 study was conducted to see whether lauric acid (a medium-chain fatty acid) could improve cognition during hypoglycemic episodes in patients with type 1 diabetes.
They are rapidly absorbed, quickly metabolized, and used for immediate energy (because they cross the blood-brain barrier immediately). As a result, medium-chain fatty acids were shown to increase cognitive function, and “preserve brain function under hypoglycemic conditions without causing deleterious hyperglycemia.”
2. Contains lots of fiber
Fiber helps to keep you feeling full and not snooping around the fridge or pantry for some unnecessary snacking an hour after your meal.
But how with chia seeds being so small, how can they contain much fiber? Well, when you make this pudding you’ll notice that the chia seeds expand when they’re mixed with milk, leaving you with a gel-like consistency. That, my friends, is the fiber.
Fiber is excellent for digestion and for increasing satiety, which means it helps to keep you fuller for extended periods. So, it’ll not only keep your digestion on track, but if you’ve got a bike, hike, or long drive planned, snacking on some chia seed pudding before you head out will keep you full longer.
3. Features antioxidants, vitamins, and minerals
This recipe is a great source of vitamin C. It only takes one cup of kiwi to give your body 273 percent of the vitamin C you need on a daily basis! This vitamin is essential for boosting your immune system and warding off harmful diseases. Strawberries also contain vitamin C, so you get a one-two punch when you make this recipe.[,5,6]
Another great thing about strawberries and kiwi is they have loads of antioxidants. Studies have shown that foods rich in antioxidants may help reduce oxidative stress by fighting and ridding your body of free radicals.[7,8]
Strawberries contain folate (vitamin B9), which is crucial for normal cell function and tissue growth, especially in women who are pregnant.[9,10 It is also crucial if you have MTHFR (methylenetetrahydrofolate reductase). MTHFR is a gene mutation that leads to low levels of folate and vitamins, as well as heightened levels of homocysteine.
MTHFR is a topic I will be covering in an upcoming article, but, for now, know that strawberries contain folate and folate is very needed for your body to function correctly.
Chia Seed Pudding Recipe with Strawberry Kiwi Compote
Only 15 minutes stand between you and this delicious snack (or dessert, or breakfast). I made this with coconut milk, but you can play around and try it with almond, cashew, oat, or any nut milk you prefer.
Like I said before, if you’re out of strawberries and kiwi, that’s okay. Other berries will work just fine. I’ve tried making a compote with just about every kind of berry and do not regret a single one. I will say, it is peach season in certain areas, so if you have some ripe peaches, give peach compote a whirl and let me know what you think!
I know this will become a go-to recipe in your home. It’s something the whole family will enjoy, and you know how important that is, especially those of you with kids.
Time: 15 minutes
- 2 cups full-fat, canned coconut milk
- ¼-½ cup chia seeds
- 2 kiwis, chopped (skin removed)
- 6-8 strawberries, chopped
- 2 tablespoons water
- 1 teaspoon pure maple syrup (optional)
- In a medium bowl, combine the coconut milk and chia seeds, whisking until well-combined.
- Place the bowl in the fridge for 10 minutes, stirring half-way through to break up any clumps.
- In a small pot over low heat, add the kiwis, strawberries, water, and maple syrup (if using).
- Bring to a boil, stirring occasionally, and then reduce the heat and simmer for 5 minutes.
- Remove the pot from the heat and use a slotted spoon to add the fruit to a high-speed blender.
- Blend on low, slowly adding in the liquid from the pot until the mixture reaches a medium-to-thick consistency.
- Divide the compote equally into two 12-ounce glasses and top each with the chia seed pudding.
- If desired, add a sliced strawberry and kiwi for garnish and enjoy!