CHIA SEED PUDDING

Ingredients:
2 1/2 cups almond milk or hemp milk
3 tbsps maple syrup
1/2 cup chia seeds (3 ounces)
1/2 tsps finely grated lemon zest

Preparation:
In a 1-quart jar, combine the almond milk with the maple syrup. Close the jar and shake to combine. Add the chia seeds and lemon zest to the jar, then close and shake well. Refrigerate until very thick and pudding like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding in bowls.
 
Alterations:
Simmer cinnamon, star anise and cardamon for 10 mins. Do not boil.
Add cacao or vanilla. Experiment, have fun.
Make ahead. The pudding can be refrigerated for up to 3 days.

Benefits:
- Combat diabetes:  Chia is being studied as a natural treatment for type 2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids - can also prevent blood sugar spikes.

-Get more fibre: Just 28 grams or one-ounce serving of chia has 11 grams of dietary fibre - about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you're getting a good amount of fibre, which is important for digestive health.

- Stock up on Omega-3:  Chia seeds are packed with Omega -3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. There's better conversion of Omega-3s into the plasma or into the food than with flax seed - said researcher Wayne Coates.

- Stronger teeth and bones: A serving of chia seeds has 18per cent of the recommended daily intake for calcium, which puts your way to maintaining bone and oral health and preventing osteoporosis.

-Manganese:  Manganese isn't a well -known nutrient, but it's important for our health: it's good for your bones and helps your body use other essential nutrients like biotin and thiamin.  One serving of chia seeds, or 28 grams has 30 per cent of your recommended intake of this mineral.

-Phosphorus: With 27 per cent of your daily value for phosphorus , chia seeds also helps you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

- Protein: Chia seeds also make a great source of protein for vegetarians and don't have any cholesterol. One 28 gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

--Fight belly fat:  Chia's stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

-Get full faster: Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

-- Improve hearth health:  According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total LDL and triglyceride cholesterol.