Journalism of Courage
This is an archive article published on April 4, 2023
Ramadan special: This delicious, highly nutritious chia seed pudding is perfect for suhoor
Chia pudding can be a great option for suhoor as it is high in fiber, protein, and healthy fats.
Chia pudding can be a healthy addition to your suhoor meal. (Pic source: Getty/Thinkstock)
During the holy month of Ramadan, Muslims around the world fast from dawn to dusk. As such, to stay active and energetic throughout the day while fasting, it is important to eat healthy and nutritious food during sehri (pre-dawn meal) and iftar (meal eaten at dusk while breaking fast). So, if you have been scouting for recipes to break or begin your fast with, celebrity fitness expert Yasmin Karachiwala has an easy, delicious, and nutritious chia pudding recipe that you can easily whip up for sehri.
“Ramadan Kareem everyone! We are constantly struggling with what to eat for sehri. So today, I’m going to share with you my favourite go-to — chia pudding. It’s packed with essential nutrients to keep you feeling full and satisfied throughout the day,” Karichawala wrote in an Instagram post, as she shared the nutritious recipe.
View this post on Instagram
Check out her Chia Pudding recipe:
Ingredients (to make 4 flavours- mango, chocolate, peanut butter and bluberry pudding)
*For mango pudding
1/2 cup mango
1/2 cup milk of choice
2 tbsp chia Seeds
2 tsp maple syrup
1/2 tsp vanilla extract
Toppings
Greek yoghurt
Mango slices
*For peanut butter
Replace mango with 1 tbsp peanut butter (rest remains the same as mango pudding)
Toppings: Greek yoghurt, peanut butter, brushed nuts
*Chocolate chia pudding
Replace mango with 1 tbsp cocoa powder
Toppings: Greek yoghurt, choco chips, seeds
*For blueberry chia pudding
Replace mango with 1/2 cup blueberries
Toppings: Greek yoghurt, blueberries
Recipe
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Add ½ cup milk of choice and ½ cup mangoes to a blender. Blend until smooth
Add blueberry mix along with 2 tbsp chia seeds, 2 tsp maple syrup , and ½ tsp vanilla extract to a mason jar
Mix together and let sit in the fridge for a minimum of 3 hours, but preferably overnight.
Stir together, then add toppings like plain Greek yoghurt and fresh mango slices
Enjoy!
Chia pudding slows digestion which helps prevent blood sugar spikes and promotes the feeling of fullness. (Pic source: Pexels)
Benefits of chia puddings for suhoor
Chia pudding can be a great option for suhoor, as it is high in fiber, protein, and healthy fats. Speaking with indianexpress.com, Sameena Ansari – Senior Dietitian and Nutritionist, CARE Hospitals, Hi-Tec City, Hyderabad, said: “The fiber and protein in chia seeds can help to keep you feeling full and satisfied throughout the day, which can be especially helpful during Ramadan, when meals are limited. Chia seeds are also a good source of omega-3 fatty acids, which can help reduce inflammation and support overall health”.
Here is the nutritional value of 100gms of Chia seeds, as shared by Ansari.
Chia seeds (100g)
Calories- 490 calories
Carbohydrate- 43.8g
Protein- 15.6g
Fiber – 37.7g
Calcium- 631mg
Phosphorus- 948mg
Potassium- 160mg
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Things to keep in mind
While chia pudding can be a healthy and convenient option for suhoor, it is important to keep a few things in mind. Ansari shared:
*Chia seeds absorb a lot of liquid, so it is important to use the right ratio of chia seeds to liquid to avoid a clumpy or dry texture.
*Chia seeds can be a choking hazard if not properly soaked and hydrated, so consume them carefully.
*While chia pudding can be a healthy addition to your suhoor meal, it is important to balance it with other nutritious foods to ensure that you are getting all of the nutrients that your body needs.
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