Breakfast: Chia Seed Pudding with Almonds

Wake up to a creamy chia pudding topped with crunchy almonds and a touch of honey. This breakfast is packed with fibre, protein, and omega-3s, keeping you satisfied and energised.

 

Ingredients (Serves approximately 2)

• 1/4 cup chia seeds
• 1 cup almond milk (unsweetened or lightly sweetened)
• 1 teaspoon vanilla extract (optional)
• 1-2 teaspoons maple syrup or honey (optional, for sweetness)
• 1/4 cup sliced almonds
• Fresh berries, coconut flakes, or other toppings (optional)

 

Instructions:

Step 1: Mix the Chia Pudding Base

1. Combine chia seeds and almond milk: In a medium bowl or jar, whisk together the chia seeds, almond milk, and vanilla extract (if using). If you prefer a sweeter pudding, add maple syrup or honey.
2. Let it sit: Stir the mixture for a minute or two to prevent clumping. Cover the bowl or jar and refrigerate for at least 4 hours, or ideally overnight, to allow the chia seeds to absorb the liquid and thicken into a pudding-like texture.

Step 2: Stir and Add Toppings

1. Stir the pudding: After chilling, give the chia pudding a good stir to ensure it's evenly thickened. If it’s too thick, you can add a little more almond milk to adjust the consistency.
2. Add almonds and toppings: Top the chia seed pudding with sliced almonds for added crunch. You can also add fresh berries, coconut flakes, or any other toppings of your choice.

Step 3: Serve

1. Serve immediately or store in the fridge for up to 3 days. It makes a great make-ahead breakfast or snack.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Chia Seeds:

• Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of omega-3s, particularly alpha-linolenic acid (ALA), which can help reduce inflammation and support heart health. Some studies suggest that omega-3 fatty acids may alleviate menopausal symptoms like joint pain and mood swings.
• Fibre: Chia seeds are high in fibre, which supports digestion and helps maintain stable blood sugar levels, reducing the risk of energy crashes or cravings.
• Phytoestrogens: Chia seeds contain lignans, a type of phytoestrogen, which can mimic oestrogen in the body and may help reduce hot flushes and other symptoms of hormonal imbalance during menopause.

2. Almond Milk:

• Phytoestrogens: Almond milk contains small amounts of phytoestrogens, which might help balance oestrogen levels during perimenopause and menopause. However, the concentration is relatively low compared to other sources.
• Vitamin E: Almonds and almond milk are high in vitamin E, which supports skin health by combating dryness and improving elasticity, often an issue during menopause.
• Calcium: Almond milk is often fortified with calcium, which is essential for bone health as the risk of osteoporosis increases during menopause.

3. Almonds:

• Healthy Fats: Almonds are rich in heart-healthy monounsaturated fats, which help reduce cholesterol and support overall heart health.
• Magnesium: Almonds provide magnesium, a mineral that can help reduce symptoms like anxiety, difficulty sleeping, and muscle cramps, which are common during menopause.

4. Optional Toppings (Berries or Coconut):

• Berries: Rich in antioxidants and vitamin C, berries help fight inflammation and promote collagen production, supporting skin health during menopause.
• Coconut Flakes: Adds healthy fats that can support hormone balance and energy levels.

 

Summary:

Chia Seed Pudding with Almonds is an excellent option for perimenopausal and menopausal women due to its high omega-3 content, phytoestrogens, and healthy fats. It helps support hormone balance, reduce inflammation, improve digestion, and maintain healthy skin and bones. The fibre in chia seeds and the protein in almonds also provide long-lasting energy and help manage blood sugar levels. This recipe can be customized with your favorite toppings, making it a versatile and nutrient-dense meal.