Okay, now we're going to make chia pudding. Chia seeds come from the desert plant called salvia Hispanico, and it's used dates back to Mayan and Aztec times, and she means strength. And the seeds contain omega three fatty acids, carbohydrates, protein, fiber, antioxidants, and they are a great source of calcium. So they're a great thing to enjoy at breakfast time. So these are whites, chia seeds of light and color. And these are black chia seeds.
And they're the same nutritionally they work the same, it's just a matter of what you can find. Sometimes the white just looks prettier, but not both. So the basic formula to make to pudding is just a simple ratio of one part chia seeds to four parts liquid. So just to demonstrate here, we're going to make just one serving of geocoding We'll use the white chia seeds. So we're going to use a quarter cup of chia seeds, especially that out there. And then we're going to use one cup, which is for parts of unsweetened almond milk.
I always recommend using unsweetened plant based milks because you want to control the sugar. And if you want sugar, you can always add it in the end at the toppings, but it's better not to have it in the milk. So then we're going to just pour in one cup of almond milk. And then we're going to grab a fork and we're just going to mix it up a little bit. Now at first this is going to look really watery and not at all like pudding. And that's okay because what we're going to do after we started up trying to get the seeds on the liquid We're just going to cover it up and put it in the refrigerator at least eight hours or usually make to putting at night before I go to bed and then it's ready in the morning.
So we will just put that in the fridge and it will be ready for us for tomorrow. So a couple questions sometimes people ask about you putting this basic recipe that we made has about 270 calories with the unsweetened almond milk. But my focus tends to be on quality in nutritious ingredients and not being crazy about watching calories. I find that if you eat real food, you're less hungry for junk because your body gets the nutrients it needs. And we make it taste good. So you feel totally satisfied.
So one serving of chia pudding has over 70% of the daily recommended allowance of calcium, which is awesome and over 50% of the recommended allowance of fiber. And that's been Before we even put any fruit on top, which will definitely want to do, so it's a great way to start the day. So in the morning, when you take it out of the fridge, you'll want to stir it with your fork again, just to incorporate all the liquids so it's a good consistency. If you have some leftover in your fridge and you're going out of town and you're not going to be able to eat it. You can also pour chia pudding into popsicle molds and make popsicles with it. So that's how you make to your pudding.
As far as the liquids you use, again unsweetened you could try a mixture of half coffee and half milk of your choice. If you're making a sweeter kind of treat, you could even use 100% fruit juice. Here's an example of one here that I made yesterday. This is with 100% juice blend with the white chia seeds. So that makes like a nice dessert pudding. Also, you have the option of blending The chia seeds and the liquid in a blender before you put it in the fridge.
So you can see this really does look like pudding. And this is blended coconut milk with white chia seeds, and I put some papaya powder in there, that's dragon fruit powder and some vanilla. And I think I put a little maple syrup in there to make it sweet. So this is more like a dirty option. That's another way you can do it. And that's the lowdown on chia pudding.
That's a great base for summer breakfast bowls. And that's how you do it.