How much fiber are you actually getting a day? It’s recommended that we get between 25-35 grams, but most Americans are consuming half that amount. I thought I was doing pretty well until I tracked my meals for a few days and realized I was coming up a bit short. Even I have to take a moment once in a while to re-evaluate my choices when I’ve slipped into the same daily routine. So to kickstart our day, I came up with a breakfast that provides a major boost first thing in the morning.
Meal prepping a few weeks ago, I had an idea to turn my favorite ~golden milk latte~ into a chia pudding breakfast. It was immediately client-approved at first bite, and now it’s here on the blog for you to enjoy, too!
This recipe makes 6 portions that are 1 1/2 cups each. See recipe notes for how to make just one portion.
Why is fiber important?
Long story short, a high-fiber diet is associated with good heart health, is essential for digestive health, and can reduce the risk of chronic diseases. Basically, the longer waste stays in your body, the more toxins you absorb, so not eliminating regularly can really increase your toxic load and lead to illness. Fiber is the key that gets the engine moving.
Keep in mind that if you’re going from 0 grams daily straight to 30, you may experience some digestive upset as your body isn’t used to that amount of fiber just yet. Track your food for a few days to get an idea of how much fiber you’re eating normally, then adjust your portions from there.
Ever seen a chia pet? Yup, they’re the same seeds that grow in your favorite terra cotta Bob Ross pot.
Little did you know that Bob Ross’s hair was full of nutritious secrets: A whopping 10g of fiber per ounce, along with 4g protein, enough omega-3 fatty acids to nearly rival a salmon fillet, and plenty of free-radical-fighting antioxidants. This combination of fiber, protein, and fat makes a well-rounded breakfast that will help keep you satiated until lunch and keep cravings at bay.
Chia seeds also contain over 4x the amount of calcium of cow’s milk, so don’t think you’re missing out by letting the seeds soak in non-dairy alternatives (my favorite is coconut milk).
And now, we meal prep!
- 9 cups homemade* almond milk (or any non-dairy milk)
- 2-3 tbsp maple syrup
- 2 tbsp ground turmeric
- 2 tbsp ground ginger
- 1 tbsp cinnamon
- 1 ½ cups chia seeds
- Place almond milk in a large bowl. Add 2 tbsp maple syrup, turmeric, ginger, and cinnamon and whisk until combined.
- Stir in chia seeds. Let sit, and whisk every 5 minutes for about 15 minutes, or until chia seeds are suspended evenly in the liquid and mixture has thickened. Taste and add up to 1 tbsp more maple syrup if needed.
Let chill at least 2 hours, preferably overnight, in the fridge for the best consistency.
To make one serving: Add 1½ cups almond milk, 1-2 tsp maple syrup, 1 tsp turmeric, 1 tsp ginger, ½ tsp cinnamon, and ¼ cup chia seeds to a mason jar. Seal and shake vigorously every few minutes to avoid clumping.