This banana coconut chia pudding is packed with goodness and takes only minutes to prepare.  Coconut milk and chia seeds provide lots of nutritional value and sweetened only with banana and a touch of stevia gives the added satisfaction of a low GI and low calorie dessert. Before we launch into the recipe for Banana coconut chia pudding let me tell you why it is so good for you.
Why this Banana Coconut Chia Pudding is so good for you!
Chia Seeds are a powerful source of the antioxidants chlorogenic acid and caffeic acid as well as myricetin, quercetin and kaempferol flavonols that protect delicate essential fatty acids from oxidation. Unlike other sources of Omega-3 oils (e.g., flax, hemp, or fish), chia doesn’t require refrigeration or the artificial or natural added antioxidants such as vitamins in order to remain fresh.
Chia has 19 to 23% protein content, more than that found in traditional cereals such as wheat (13.7%), corn (9.4%), rice (6.5%), oatmeal (16.9%) and barley (12.5%). Chia’s protein is complete with all essential amino acids and is gluten-free.
Chia seeds are easily digested and they absorb more than 9 times their weight in water. When the seeds are mixed with water they form a gel and researchers believe this gel-forming happens in the stomach. When chia seeds are eaten they slowly release carbohydrates and slow conversion of carbs into glucose (blood sugar) for energy. The outer part of the seed is very rich in soluble fibre and this forms the gel, protecting the seed from drying out.
The gel forms a physical barrier between the carbohydrates and the digestive enzymes that break them down. The carbohydrates are digested eventually, but at a slow and uniform rate. There is no insulin surge or spike needed to lower the blood sugar level after eating chia. The water-retaining ability of the gel also helps level out the water intake and retains electrolyte balance.
Chia seeds contain around 6 times more calcium than milk by weight (550-700 mg in 100 g of chia compared to 120 mg in 100 g milk) and chia’s calcium is more readily absorbed by the body than milk. It’s also an excellent source of certain minerals, notably phosphorus, magnesium, potassium, iron, zinc, and copper. Chia has three times more iron than spinach, and fifteen times more magnesium than broccoli.
Coconut milk, the milk made from the meat of the coconut will give you all the benefits of coconut oil. Â 1 cup of coconut milk, canned or freshly made is equivalent to approximately 2 tablespoons of coconut oil. Â If you looking for ways to incorporate oil into your foods this recipe will definitely do that.
Adapted from Tropical Traditions
Banana Coconut Chia Pudding
This banana coconut chia pudding is packed with goodness and takes only minutes to prepare.
- 1 400 ml can unsweetened coconut milk**
- 1 large banana
- Seeds from 1 vanilla pod or 1 teaspoon vanilla extract
- 1/2 teaspoon stevia (optional)
- 2 tablespoons white chia seeds (you can use any color seeds, I used white just because this pudding is light in color)
- Blend milk, banana and vanilla in a food processor until smooth. Taste and decide if you want to add stevia or any other sweetener. The banana and vanilla extract should provide enough sweetness, but add the stevia (or other sweetener) to make sweeter.
- Pour mixture into a bowl and add the chia seeds. Mix well and let sit for at least 1 hour, mixing occasionally.
- If serving for a special occasion, spoon pudding into individual ramekins before placing in refrigerator.
- Pudding will thicken best when left overnight in the refrigerator.
** Coconut cream could be used instead of the milk. Pudding will be thicker and creamier.
Enjoy! Â Let me know if you experiment with chia seeds in any other way or if you make Banana coconut chia pudding.
Hi. Would like to make this but wondering if the banana goes brown if it is left overnight?
Thanks
Susan
Hi Susan,
No the banana doesn’t go brown. It usually takes on the colour of the coconut milk and chia seeds. I use white chia seeds instead of black. Hope you try it.
Kerry
I tried your recipe this morning, as I was running out the door. I doubled the amount of chia seed and it was the perfect consistency when I got to work and wanted breakfast. I have really wanted banana pudding for a while now and this hit the spot! And I don’t have to suffer the consequences of eating traditional pudding.
That’s great Megan. Thanks for sharing. 🙂
Love it!
Perfect combination, banana and coconut are my two favourite foods (apart from steak). Didn’t have any chia seeds but used sunflower instead, seemed OK.
Damn, think I’m gonna go make another one.
Cheerio
Hi Paul, How did the sunflower seeds go? I don’t think they have the same abilities as chia seeds. You could use linseeds though as they have a similar action to chia in that they swell and congeal helping the pudding to set. Good luck – hope it was yummy anyway.:) Kerry
Hi Kerry,
They were OK, as you said mine probably didn’t set as well as yours but I just added more banana to keep it solid. Will grab some Chia seeds soon and report back ;).
Btw, do you have any experience with a coconut oil fast (ie. eating nothing but EVCO for a few days to a week)? I’m thinking of trying one but I have never seen any testimonials.
Paul
Hi Paul, I wrote an article about detoxing using coconut oil which you can do effectively. While I have done many detoxes and fasts, I haven’t done a full coconut oil fast as fasting is not the best thing for my health anymore nor is it necessary once you recalibrate your system with clean food and not overdoing gluten, sugar and dairy intake IMO. Read my article here Let me know your thoughts and if you give it a go. There are many testimonies in any of Bruce Fife’s Books that I highly recommend as a very informative read. Cheers Kerry 🙂