It might sound unconventional, but pudding for breakfast is not only delicious but also incredibly healthy. Let's dive into why!

This plant-based breakfast is free from additives and packs over 25 grams of protein in each serving. Every ingredient contributes significant health benefits, resulting in a nutrient-dense meal that energizes your entire day. Here's a breakdown of the key ingredients and their benefits:

1. Chia Seeds (2 tablespoons)

These tiny seeds lend the pudding its unique texture and are loaded with fiber. Remember to soak them for 30 minutes to 2 hours as they expand up to tenfold.

• High in fiber, aiding in digestion.
• Rich in omega-3 fatty acids for heart health.
• Packed with antioxidants that fight free radicals*. 

2. Hemp Seeds (2 tablespoons)

These seeds enhance the pudding's texture and are a plant-based protein powerhouse. They're also rich in omega-6 and omega-3.

• Great source of essential fatty acids.
• Contains all nine essential amino acids (2), making it a complete protein.
• Supports skin health due to its optimal ratio of omega-6 to omega-3.

3. Cacao (1 big teaspoon)

Infuse your breakfast with a rich chocolatey flavor, minus the fats and sugar. Plus, who wouldn't love a chocolaty mood boost to start the day?

• Contains flavonoids (3), which have antioxidant properties.
• Can improve mood by boosting serotonin levels.
• Promotes cardiovascular health.

4. Banana (1 serving)

Bananas add natural sweetness and a creamy texture. They're a staple in any smoothie or pudding bowl.

• Good source of potassium, beneficial for heart health.
• Provides dietary fiber, promoting digestive health.
• Contains vitamin B6, which aids in brain health.

5. Brazilian Nuts (3 pieces)

These nuts, when shaved or sliced, add a delightful crunch and are an excellent source of selenium.

• One of the best sources of selenium, supporting thyroid function.
• Rich in antioxidants, reducing oxidative stress.
• Contains healthy fats that promote heart health.

6. Sunflower Seeds (2 tablespoons)

These seeds offer both a pleasing crunch and a burst of nutrition.

• High in vitamin E, an antioxidant.
• Provides magnesium, beneficial for bones and energy production.
• Contains healthy polyunsaturated fats.

7. Black Sesame Seeds (1 teaspoon)

Beyond their aesthetic appeal, these seeds are antioxidant-rich dynamos.

• Good source of calcium for bone health.
• Contains lignans, which have antioxidant properties.
• Provides copper, aiding in anti-inflammatory and antioxidant enzyme systems.

8. Plant-Based Milk (Oat Milk, 1 cup)

This milk binds the ingredients, creating the pudding consistency. Choose any plant milk per your preference, though oat milk adds a hint of sweetness.

• Often fortified with vitamins and minerals.
• Lactose-free, making it a good option for those with lactose intolerance.
• Contains beta-glucans (4), beneficial for heart health.

9. Coconut Shavings (1 tablespoon)

A sprinkle of coconut not only beautifies but also brings in myriad health perks.

• Contains medium-chain triglycerides (MCTs) which can be used for immediate energy.
• Provides dietary fiber, aiding in digestion.
• Rich in healthy fats and antioxidants.

Glossary

(1) Free radicals are unstable molecules with unpaired electrons that can damage cells and DNA, leading to various health issues, but they can be neutralized by antioxidants.

(2) An amino acid is a building block of proteins, consisting of a central carbon atom bonded to an amino group, a carboxyl group, a hydrogen atom, and a variable side chain.

(3) A flavonoid is a diverse group of polyphenolic compounds found in plants, responsible for various colors in fruits and flowers and known for their antioxidant and other health-promoting properties.

(4) Beta-glucans are naturally occurring polysaccharides, a type of soluble dietary fiber, found in the cell walls of certain plants, fungi, bacteria, and yeasts, known for their immune-enhancing and cholesterol-lowering properties.