Chef Ellen

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Chia seeds are one of the richest sources of omega-3s available, and they deliver massive amounts of nutrients—fiber, protein, calcium, and magnesium—with very few calories. The phytoestrogens in flax seed help reduce the frequency of hot flashes. Hempseeds may also help regulate hormonal imbalances and the inflammation associated with menopause. Embrace this superfood. This type of meal or snack is great on the go because it can be assembled and transported in a mason jar for convenience. Just remember that it needs to set overnight!


  • ½ cup white or black chia seeds
  • 2 cups nondairy milk of choice almond, coconut, oat, or flax



  • Put the chia seeds and milk in a medium bowl and mix well with a whisk, breaking up any clumps of chia. Wait for 10 minutes and whisk again. It should be visibly thicker, but not so thick that you cannot move it around. If it is too runny, add a handful of chia seeds and stir again. If it’s too thick, try thinning it out with a little extra milk.
  • Cover tightly and put it in the fridge overnight or for at least 3 hours to set. The milk should plump up the chia seeds, resulting in a pudding like consistency.
  • NOTE: If you would like to add some sweetness, blend a banana into the milk before adding it to the chia seeds. Any fruit will do; try a frozen acai packet or other frozen fruits too. Getting creative is easy once you have mastered the base! Make sure you can stir the pudding and it’s not too thick prior to refrigerating it overnight.