Chia seeds are small but powerful seeds that have fueled humans for over 5,000 years, dating back to the diets of the Aztecs and Mayans. While we’re not quite sure exactly how they ate them, today they’re best enjoyed in chia seed pudding, a nutrient-packed treat that even Arnold Schwarzenegger reportedly enjoys. If you’ve never had it, chia seed pudding is creamy and slightly gel-like, with a light nutty flavor that takes on the taste of whatever you mix it with.
Beyond its deliciousness, chia seeds boast major health benefits. Adding them to your diet can help reduce blood pressure, lower cholesterol, support digestive health, and fight inflammation. One 2024 study tracked 424 overweight adults who consumed 25 to 50 grams of chia seeds daily for up to 24 weeks and saw meaningful reductions in waist circumference, systolic blood pressure, and CRP levels, which is a marker of inflammation.
If you’re new to the chia seed pudding game, try Arnold’s go-to recipe below.
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Blueberry Vanilla Chia Yogurt Bowl Recipe
Shared in his Pump Club newsletter, Arnold’s chia seed pudding is perfect for breakfast or a snack. Plus, the combo of chia seeds and Greek yogurt will give you a nice boost of protein. You can whip it up in just a few minutes with ingredients you likely already have on hand. Just don’t plan on sharing, because this recipe serves one.
Ingredients
- 1 cup plain Greek yogurt or plant-based yogurt
- 2 tablespoons chia seeds
- ½ cup fresh or frozen blueberries
- ½ teaspoon vanilla extract
- Pinch of cinnamon
- Optional: 1 teaspoon honey or maple syrup, and a handful of crushed nuts or granola
Instructions
- In a bowl, mix the yogurt, chia seeds, vanilla, and cinnamon until fully combined.
- Add the blueberries.
- Let it sit in the fridge for at least 5 minutes so the chia can thicken slightly for a creamier texture.
- Add honey or maple for extra sweetness, and nuts or granola for extra crunch.
- Enjoy!
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