Raspberry Almond Chia Parfaits. Tom McCorkle/photo; Gina Nistico/food styling, for The Washington Post Don’t let their tiny size deceive you; chia seeds are potent little packages. They brim with nutrients many of us fall short of — fiber, calcium, magnesium and iron — plus they are rich in omega-3 fats and protein.
But the quality I like the most about them — where chia seeds truly shine — is that they make a darn good pudding, thanks to their unique ability to absorb liquid and form a thickening gel, resulting in a soft, custardlike texture that’s vegan-friendly, requires no cooking and needs little prep time. (The seeds’ ability to thicken also makes them an excellent egg substitute in baked goods. One tablespoon of chia seeds stirred with 3 tablespoons of water equals one “chia egg.
”) In this pudding, chia pairs with raspberries for a gorgeous pink-purple-hued treat. First, you blend some of the berries with milk and honey to create a lightly sweetened base. You then strain this mixture to remove those pesky raspberry seeds that always seem to get stuck in my teeth.
(Use any kind of milk you like, and add more honey, if you want it to be more dessert-y. Go with nondairy milk, and switch to agave or maple syrup to make the pudding vegan. You can also skip the straining step if those seeds don’t bother you.
) Stir the chia seeds, along with a bit of almond extract, into the raspberry mixture, then transfer to the fridge and let the magic happen. After an .