Chunky Monkey Chia Pudding

Peanut butter, chocolate and banana is a combination that screams dessert time- but they each bring several nutrients to the table. Here I paired them with an ultra nutritious and popular superfood, chia seeds. These little seeds were carried by Aztec warriors on long trips because they give a large return on investment. They are small and light but provide good, well-sustained energy and they are one of the best plant-based sources of essential omega-3 fatty acids, a nutrient we often under consume. For the chocolate part there is raw cacao powder, the best source for all the antioxidants and flavonoids that dark chocolate gets its healthy reputation from (unfortunately most of this goodness is lost in processing so it’s best to go to the source and use forms as little refined as possible). The peanut butter flavour comes from peanut powder (look for one without much added sugars). Technically this isn’t a whole food, since the oils have been removed, but it is an exception I use regularly. The problem with our dietary fat consumption when it comes to the omega fats is two-fold. We usually do not eat enough omega-3s and we eat way too many omega-6s. Omega-6s are prevalent in our diets through vegetable oils (especially corn, canola, soybean, sunflower and peanut oils) and in commercial baked goods. Furthermore, these oils are often rancid and oxidized, especially in fried and processed foods, so they can be damaging to our bodies on a cellular level. The ratio for omega-6s to omega-3s should ideally be between 1:1 and 5:1 but in Western diets it tends to range between 15:1 and 20:1. Some of the best plant based sources of omega-3s are chia seeds, flax seeds and walnuts (also used here for the topping) while some of the best animal based sources are cold water fatty fish like wild salmon, free range eggs and grass fed beef. The composition of the meat we eat is dependent upon what that animal ate and how it lived. When beef for example is taken off of pasture and prevented from grazing it is fed a processed feed, usually made primarily from grains including soy and corn. The lower cost of feeding cattle grain is reflected in the lower price of beef at the market. However, one of the hidden costs is in the fat composition- the omega-3s are greatly reduced and there is a higher amount of omega-6s.  In my opinion, the under consumption of omega-3s is one of the biggest troubles with the American diet today. The problem for me with fast food and processed convenience foods isn’t “toxins” and “chemicals” like some in the natural health food industry try to falsely scare consumers. It is that the hidden costs affect our health. The shortcuts of food production and the prevalence of low quality and low nutrition are having tremendous effects on our health. Some problems connected to omega-3 deficiencies are allergies, depression, dyslexia, eczema, increased inflammation, memory problems, violent behaviour and weight gain. Throw out the margarine and stick with butter, keep your nuts and seeds in the fridge (keeps their oils stable), try to buy meat and dairy products that were grass fed, try making a big double batch of cookies or muffins and freezing them instead of buying packaged versions from the store, try to stick with butter or avocado or coconut oil for cooking at high temperatures, try eating more fish like salmon. For anyone, no matter how restricted your diet may be, try out chia pudding. This version is surprisingly good for being so healthy- plus it is easy to make and easy to transport. Also, it works for people on restricted diets or eating plans including vegan and paleo and it’s safe for pregnant women or small children (take out the cacao for a caffeine-free version). The energy chia pudding provides, coupled with its high amount of omega-3s, plus its ability to keep the digestive system working efficiently and quickly (thanks to lots of fiber) are the reasons I try to eat it regularly- a couple times per week.