Indian-Spiced Mango Chia Pudding

Mango chia pudding is a delightful dessert that has taken the health world by storm, and for good reason. This vegan and vegetarian-friendly dish is delicious and packed with many health benefits. This Indian-Spiced Mango Chia Pudding is a perfect way to indulge your sweet tooth without sacrificing well-being.

Don't let the nutritional benefits of this pudding intimidate you. It's surprisingly easy to prepare, resulting in a delicious and healthy dessert you can be proud of.

The base of this pudding lies in chia seeds, tiny nutritional powerhouses. Chia seeds are a complete protein source for vegans, providing all nine essential amino acids the body cannot produce alone. They are also incredibly high in fiber, which promotes healthy digestion and gut health. This fiber content also keeps you fuller for longer, aiding in weight management. Mangoes, the show's star, are a tropical delight with essential vitamins. They are particularly rich in vitamin C, a powerful antioxidant that helps boost the immune system and protects against cell damage. Additionally, mangoes are a good source of vitamin A, which is crucial for healthy vision and skin. The Indian twist in this recipe adds another layer of health benefits. Cardamom, a common spice in Indian cuisine, has anti-inflammatory properties and may aid digestion. Saffron, known as the "king of spices," possesses antioxidant properties and may even improve mood. Coconut milk, the creamy base of this pudding, provides healthy fats. While fat may seem counterintuitive in a healthy dessert, the healthy fats found in coconut milk can promote feelings of satiety and may even support heart health. This recipe cleverly uses maple syrup or honey as an optional sweetener. This allows you to control the sweetness level while enjoying a satisfying dessert. Compared to refined sugars, these natural sweeteners offer a lower glycemic index, meaning they cause less of a spike in blood sugar levels.

Mango chia pudding with Indian spices is a dessert that transcends taste. It's a nutritional powerhouse packed with fiber, healthy fats, vitamins, and minerals. What's more, it's vegan, vegetarian, and easily customizable, making it a perfect treat for everyone. Feel free to experiment with different fruits, spices, or sweeteners to create your own unique version of this delicious dessert. So, the next time you crave a sweet indulgence, whip up this tropical delight with a touch of India and experience a symphony of flavor and health benefits.

Serves - 4-5

Preparation Time - 15 mins

Cooking Time - 0 min

Total time - 15 mins + refrigeration time

Ingredients

Mangoes – 3 (ripe)

(2 mangoes pureed and 1 mango chopped in chunks)

Coconut milk – 2 cups

Chia seeds – 1/3 cup

Saffron strands- 1 pinch (15-16)

Cardamom powder – ½ tsp

Maple syrup/honey – 1 tbsp (optional)

Hot water – 1 Tbsp

Garnish (optional)

Roasted coconut flakes

Pistachio

Rose petals

Mint leaves

Directions

1.      Start by steeping saffron in 1 tbsp hot water.

2.      Take a large bowl. Add coconut milk to it. Add chia seeds and whisk them nicely to break all the lumps.

3.      Add mangoes, both pureed and chopped. Stir it nicely.

4.      Add cardamom, steeped saffron, and maple syrup (if required). Stir it nicely.

5.      Refrigerate it for at least 1 hour, garnish it, and enjoy it chilled.

References

1. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review (nih.gov)

2. Chia seeds as a potential cognitive booster in the APP23 Alzheimer’s disease model (nih.gov)

3. Chia seeds: an ancient grain trending in modern human diets - PubMed (nih.gov)

4. Chia seeds (Salvia hispanica): health-promoting properties and therapeutic applications – a review - PubMed (nih.gov)

5. Improvement of Chia Seeds with Antioxidant Activity, GABA, Essential Amino Acids, and Dietary Fiber by Controlled Germination Bioprocess - PubMed (nih.gov)

6. Chia Seeds ( Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application - PubMed (nih.gov)