Description
A Low Glycemic Index Dessert: Date and Makhana Chia Pudding
One dessert that is perfect for diabetics and addresses the psychology of indulging without guilt is Date and Makhana Chia Pudding. Chia seeds, dates, and makhana (fox nuts) are all low-GI ingredients that provide fiber, protein, and healthy fats to help balance blood sugar levels. This recipe uses dates as a natural sweetener instead of refined sugar, and the addition of makhana adds a delightful crunch along with extra fiber and antioxidants.
Ingredients
Scale
Ingredients:
- 2 tablespoons chia seeds (high in fiber, omega-3 fatty acids, and protein)
- 1 cup unsweetened almond milk (low in carbs and high in calcium)
- 2 medjool dates (pitted, soaked in warm water for 10 minutes, and blended into a paste — natural sweetener)
- 1 tablespoon cocoa powder (unsweetened, rich in antioxidants)
- ½ teaspoon vanilla extract (optional, for flavor)
- 1 tablespoon makhana (fox nuts) (lightly roasted, for crunch and added fiber)
- Pinch of sea salt (to balance sweetness)
Instructions
Instructions:
- Prepare the Chia Pudding Base: In a medium bowl, combine the chia seeds, almond milk, cocoa powder, date paste, and vanilla extract. Stir well to ensure that all ingredients are evenly mixed.
- Add Makhana Crunch: Lightly roast the makhana in a dry pan over medium heat for 2-3 minutes, until they puff up slightly. Chop them into smaller pieces and fold them into the chia mixture for added texture.
- Chill and Set: Cover the bowl and refrigerate the mixture for at least 2-3 hours or overnight. The chia seeds will absorb the liquid and thicken into a creamy pudding-like consistency.
- Serve: After the pudding has set, stir it to break up any clumps. Serve in individual bowls, garnished with extra roasted makhana or a sprinkle of cinnamon if desired.
Notes
Nutritional Benefits:
- Low Glycemic Index: Chia seeds and makhana are all low-GI ingredients, whereas dates is medium GI making this pudding a diabetic-friendly treat that can be consumed OCCASIONALLY.
- High in Fiber: Chia seeds and makhana are both excellent sources of fiber, which slows the absorption of sugars and helps maintain stable blood glucose levels.
- Natural Sweetness: Dates provide a natural source of sweetness without the need for refined sugars. They also contain fiber and important minerals like potassium, which support heart health.
- Rich in Antioxidants: Cocoa powder and dates are high in antioxidants, which help fight oxidative stress and promote overall well-being.
- Healthy Fats: Chia seeds are loaded with omega-3 fatty acids, which contribute to heart health and reduce inflammation.
