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Chia Seed Pudding

Picture of Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian and Physiologist. Orla is the founder of Orla Walsh Nutrition, she is the former performance nutritionist to the Irish Olympic team and is regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.

Chia seeds provide plant omega 3s called ALA. ALA is an essential fat needed for normal growth and development of children. It is also a heart healthy fat as it helps to maintain health blood cholesterol levels. What’s more, chia seeds have been shown to help manage blood pressure levels. Their benefits don’t end there, chia seeds also help manage blood sugar levels and are very good at softening stools making them easier to pass and a small study found that eating 5g a day over 3 weeks improved cognitive function in young adults.

Did you know? 2.5 tbsp of chia seeds (about 1 oz or 30 grams) provides 10g of fibre, which is about 33% or 1/3 of your daily requirements. Not bad, I think you’ll agree.


  • 1 cup milk
  • 1/4 cup of whole chia seeds
  • If you want to flavour it: cocoa, vanilla extract, cinnamon, espresso

How to make it

  • Add the milk and chia seeds to an old jam jar. Screw on the lid and shake it lots until it starts to look like frog spawn!
  • Leave it in the fridge.
  • Eat on it’s own, with fruit, on top of porridge or else with grekk yoghurt, fruit and granola.
  • Enjoy!

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