Wednesday, September 16, 2009

Mango Breakfast Pudding with Chia Seeds, Walnuts and Hemp Milk - Loaded with Omega 3 Essential Fatty Acid

An easy way to cut a mango.

Yesterday's Wall Street Journal
There was an article in the Wall Street Journal yesterday about the promising studies on the health benefits of omega 3. As I have pointed out many times, this fatty acid has been associated with reducing the risk of heart disease, which has been well publicized.This article also confirmed that there are studies considering the usage of omega 3 to treat or prevent Alzheimer's, epilepsy, rheumatoid arthritis and other serious conditions. Although the journal pointed out sources like salmon, mackerel, sardines, flax and walnuts, they neglected to point out some of the best vegetarian sources of omega 3 such as hemp and chia seeds (see my article on Best Fish and Vegetarian Sources of Omega 3 Essential Fatty Acids). All in all, I'm glad that public awareness is increasing on the many benefits of this nutrient.

It's a Mango Morning
I've come across some wonderful, giant California mangos lately which I've been enjoying in salads and desserts. They are packed with vitamin A and vitamin C. They are also a good source of dietary fiber and vitamin B6. Here's a breakfast idea that takes advantage of the many benefits of raw mangos and also provides a large dose of omega 3 and omega 6 essential fatty acids. Each serving provides over 4 grams of omega 3 and over 5 grams of omega 6. With only around 200 calories a bowl, it also provides over 8 grams of fiber per serving. Try this healthy breakfast pudding and make it a mango morning!


Mango Breakfast Pudding with Chia Seeds, Walnuts and Hemp Milk
[serves 4]
2 cups Living Harvest vanilla hemp milk
5 tablespoons chia seeds
2 cups diced mango (1 huge or 2 medium mangos)
1/4 cup raw walnuts

The night before, combine chia seeds with hemp milk and stir vigorously with a fork for a minute or so. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate overnight until thickened and firm.
In the morning, holding the mango so that the seed is vertical to the cutting surface, slice off half the mango. Turn the half over and, with the tip of the knife, score it into little squares being careful not to penetrate the skin. Then turn it inside out and cut away the squares. Do this to the other side. There will be some extra mango around the edges after doing both sides so just trim around and salvage what you can.
Stir the mango into the vanilla chia pudding. Divide into 4 bowls, top with walnuts and serve.

Per serving: 206.3 calories, 12.8 g fat, 1.9 g saturated fat, 0 g cholesterol, 5.1 g protein, 31.3 g carbohydrates, 8.3 g fiber, 4.3 g omega 3 and 5.6 g omega 6 fatty acids.


Peter from LivingHarvest said...

Sounds like a great breakfast. Thanks for using Living Harvest we're always excited to hear wonderfully creative recipes using our products.

Peter said...

Great to see your listing of vegetarian sources of Omega 3 but one fantastic one that you completely missed is purslane. Yep, the lowly weed that the soybean industry in the USA has continually tried to extinguish is extremely high and an excellent source of Omega 3. In the eastern Mediterranean where I live, it's presence in the summer farmers market is absolutely relished. It's used in excellent summer salads (great in potato salad) and pilafs. It actually can be ordered from US seed companies to grow as a vegetable in your garden in the summer time. Excellent lemony crisp taste. Not sure where it stands on the ratios of Omega 3, but from quick internet data scans I think it is as high as walnuts and salmon. Great blog. Glad I stumbled across you (through your son's blog!)