Blueberry chia pudding recipe: anti-inflammatory & antioxidant
Quick to make and ideal for prepping, this blueberry chia pudding provides valuable antioxidants, omega-3 fatty acids and fibre. It’s an easy and anti-inflammatory breakfast – perfect for busy days and for a nutrient-rich start to the morning.
Eating to reduce inflammation
Silent inflammation rarely appears suddenly. A poor diet and an inflammation-promoting lifestyle can allow it to develop quietly over months. However, it can be prevented by eating a balanced, healthy diet: With this anti-inflammatory breakfast recipe, you’ll start the day with a generous helping of antioxidants, omega-3 fatty acids and fibre. The blueberry chia pudding is quick to make, keeps you full for longer, helps maintain stable blood sugar levels and has an anti-inflammatory effect.
Video guide for blueberry chia pudding
Ingredients for 4 persons
- 250g blueberries (fresh, or frozen wild berries)
- 40g nut butter (e.g. cashew or almond)
- 2 soft dates, stoned
- 300ml plant-based drink (e.g. oat drink)
- 100g fine oats
- 50g chia seeds
- 400g kefir
- 60g walnuts
Optional additions: 1 tsp honey and 1/4 tsp cinnamon
Method
- Blend the blueberries, nut butter, dates and plant-based drink in a blender until smooth.
- Mix the blueberry smoothie with the oats and chia seeds in a large bowl and leave to soak for 10 minutes.
- Divide the blueberry chia pudding between four glasses or bowls. Top with the kefir. You can leave it in the fridge overnight.
- Roughly chop the walnuts and dry roast them in a pan for 4-5 minutes. Remove from the heat, then coat with honey and cinnamon. Leave to cool.
- Garnish the puddings with the walnuts and serve.
Serving ideas for every season
All variations are based on the original recipe and can easily be adapted to the season with a few simple twists.
- Spring & summer: Blueberry chia pudding with lime & mint. For extra freshness and cell protection: Lime juice provides vitamin C and supports iron absorption, while mint has a cooling and digestive effect. Ideal for hot days and as a refreshing start to the day.
- Autumn & winter: Blueberry chia pudding with ginger & orange zest. For immune support and a boost to the system: Ginger has anti-inflammatory and circulation-boosting properties, while orange zest provides secondary plant compounds and gives the pudding a touch of autumn and winter.
Anti-inflammatory ingredients & their effects
The individual ingredients in this recipe provide valuable nutrients that have an indirect anti-inflammatory effect and support gut health:
- Blueberries: rich in anthocyanins, polyphenols, vitamin C and fibre. They have effective antioxidant properties and can help reduce inflammatory processes. They’re also good for the gut microbiome.
- Oats: contain plenty of B vitamins, magnesium, beta-glucans and complex carbohydrates. They can strengthen the gut barrier, stabilise blood sugar levels and promote the production of short-chain fatty acids (especially butyrate) in the gut. This gives oats indirect anti-inflammatory effects via the gut.
- Chia seeds: provide the omega-3 fatty acid alpha-linolenic acid (ALA), which is a precursor to the anti-inflammatory fatty acids EPA and DHA. Their fibre promotes gut health, helps maintain steady energy levels and supports blood sugar regulation.
- Kefir: rich in probiotic cultures, calcium, protein and B vitamins. It promotes a healthy gut flora, strengthens the gut barrier and can reduce inflammatory processes across the body.
- Walnuts: contain alpha-linolenic acid (ALA), polyphenols, vitamin E and magnesium. ALA can have an anti-inflammatory effect, while polyphenols and vitamin E support antioxidant processes. Walnuts also boost brain function and contribute to a healthier fat profile.
Mindful eating to help prevent inflammation
How we eat has a direct effect on digestion, blood sugar response, gut health and inflammation regulation. Eating in a rush or while distracted puts unnecessary strain on the digestive system. Slower, more mindful eating, by contrast, enables better nutrient absorption, helps maintain a steady feeling of fullness and has a regulating effect on the nervous system. That way, every meal becomes a small step against silent inflammation.
3 steps to eating more mindfully
Here’s how to automatically eat more consciously and finish your meal feeling nourished rather than just full:
- Take three deep breaths before you start eating.
- Notice the smells and colours of the meal.
- Chew more slowly and pay attention to taste and texture.
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