Chia Pudding with Mango, Goji Berry and Cashew - Vegan (non-dairy), Superfood Dessert Premium class

Julie Wolf, Healthy, Real, Live Vegetarian Food Classes

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5 Videos (13m)
    • Just 5 Simple Superfood Ingredients & Why They Are Good Fro Your Health

    • "Pudding" It All Together

    • Tips & Travel Ideas, Flax or Psyllium Seeds Alternatives vs Chia

    • How To Decorate/Serve with Fresh Fruit

    • Got Raw Milk? Raw NutMilk Options - The Proof is in the Pudding


About This Class


Chia Pudding is so easy to make and so good for you. Its nearly raw too. Its kind of a set and forget type of Superfood healthy dessert. Just soak the chia seeds in your favorite non-dairy milk, add some yummy dried fruits and nuts and let it soak for an hour or 2.  In this class I will show you how easy and fast it is to make my  favorite Mango,  Goji Berry, Cashew Chia Pudding.

  1. Part 1: Ingredients. Health Benefits and resource links are in the Text. 
  2. Part 2: Making the Pudding - combining ingredients - suggested order - how long to soak it.
  3. Part 3: Final Chia Pudding. - Travel Tip! -  Lets try using Golden Flax or Psyllium Seeds soaked as an alternative to Chia seed. (Results in Part 4)
  4. Part 4: How to serve Chia Pudding with fresh fruit in pretty glassware. How I used the soaked flax and psyllium (optional). 
  5. Part 5: Would you like to see how to make your own almond milk or hemp milk. Let me know! 

Why Learn How to Make Chia Pudding - what are the Health Benefits?

Chia Pudding is...

  • a superfood! 
  • way cheaper than store bought goodies
  • a fast food sweet (dessert) for the health conscious 
  • delicious, fun, fast and very easy to make and eat
  • great healthy travel food - even with only carry on and no check in luggage!
  • travel tips (see part 3)
  • convenient to have it ready for you to eat when hungry vs going to find it
  • great for the feeling of satisfaction of doing something for your body


All Superfood Ingredients  -   Health Benefits of Chia Pudding 

1. Chia Seeds:

Did you know that Chia seeds reduce food cravings, help you stay hydrated, lower blood pressure &
are rich in omega-3 fatty acids.

Chia Seeds also:

  • Strengthens bones
  • Excellent Protein Content
  • Energizing & 
  • Good for your brain and heart

When it comes to brain health, omega fatty acids are all the rage. They have been found to help reduce ADD and ADHD and chia seeds are a great source of them for vegetarians and vegans who don’t want to take fish oils. They are considered a superfood because of the variety of valuable nutrients in them that give you so much of the daily nutrients your body needs, like protein and calcium. These seeds are also popular because they are so easy to prepare and to clean up which is great for people with a busy lifestyle who don’t want to sacrifice their health.

Chia seeds are a whole food, usually grown organically, are non-GMO and naturally free of gluten.
Bottom Line: Despite their tiny size, chia seeds are among the most nutritious foods on the planet.
They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. Chia
seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their
ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”

Chia (Salvia hispanica) can be eaten raw as whole seeds. It can also be ground for use as a flour in
baking, similar to ground flax. The seeds can be added to porridges, puddings, juice drinks, teas, and
smoothies — the seeds turn gelatinous when they come in contact with water.

2. Almond Milk 

Almond milk contains vitamins like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. The other nutrients available in this milk include vitamins such as vitamin C, B-6, thiamine, riboflavin, niacin, folate and vitamin E. All these nutrients have various benefits which are essential for a healthy body.

3. Coconut Milk

Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow's milk, coconut milk is lactose free so can be used as a milk substitute by those with lactose intolerance. Improves Heart Health by Lowering Blood Pressure and Cholesterol. Builds Muscle and Helps Lose Fat. Provides Electrolytes and Prevents Fatigue. Helps Lose Weight. Improves Digestion and Relieves Constipation. Manages Blood Sugar and Controls Diabetes. Helps Prevent Anemia.

4. Hemp Milk

Hemp milk is rich in protein and contains omega-3 and omega-6 fatty acids, vitamins A, E, B-12 and folic acid, and is rich in magnesium, potassium, iron and magnesium. All essential nutrients for a healthy diet and immune system. Omega 3 and Omega 6 fatty acids are vital for healthy functioning of the brain, and hemp milk contains both. It's good for people suffering from arthritis as it prevents pain. It contains important minerals such as magnesium, calcium, iron, potassium, riboflavin, folic acid, zinc and thiamine, amongst others.

5. Goji Berries

Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits) which helps promote healthy skin. Goji berries have also been known to help boost the immune system and protect the eyes — talk about a super fruit. Provide High Levels of Antioxidants and Nutrients. Improve Immune Function and Fight Cancer. Promote Healthy Skin. Protect Eye Health. Help Stabilize Blood Sugar. Detoxify the Liver. Keep Your Energy and Mood Up. Boost Fertility. Goji Berries have been used in Tibet for at least 1,700 years. Tibetan Medicine includes these berries in the treatment of kidney problems, liver problems, to lower cholesterol, lower blood pressure, cleanse the blood, eye problems, skin rashes, psoriasis, depression, allergies, insomnia, chronic liver disease, diabetes and tuberculosis. Goji Berries are also used by the people of Tibet to increase longevity and as a general health strengthening tonic.

  • Vision Benefits
  • Immune System & Anti-Aging
  • Anti-Oxidant SuperFood

6. Mango 

  • Prevents Cancer: Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. ...
  • Lowers Cholesterol
  • Clears the Skin
  • Improves Eye Health
  • Alkalizes the Whole Body
  • Improves Digestion
  • Helps Fight Heat Stroke
  • Boosts the Immune System
  • Clearly a Superfood!

7. Cashews 

  • Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.

  • They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.

  • Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.

  • Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.

  • Further, the nuts are also hold a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.

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In a Nutshell (wink) the Health Benefits of Chia Pudding are...

The seed, nuts and fruits are all Superfoods with an abundance of Omega oils and other antioxidants, and micro nutrients to support your body's healthy life! I like the eye health, heart health and anti cancer benefits. 

6 of 6 students recommendSee All

Simple healthy ingredients - perfect! /very nice presentation - thank you. I may have missed this..but how long can this sit on counter or even in refrigerator before it either loses nutrients or goes bad. In other words, What is the shelf life of this pudding?
Interesting class :)
Samuel Naesen

What we learn with pleasure we never forget.

It is obvious that Julie is passionate about what she does. Her enthusiasm is infectious and a joy to see. I never knew making this was so easy. Looking forward to your next class.
P James Holland

Coach Comeback





Julie Wolf

Healthy, Real, Live Vegetarian Food Classes