October’s Mouth-Friendly Recipe

Chia Pudding

Whether you enjoy it as a dessert, snack or breakfast, this creamy pudding makes a sweet treat without the cavity-causing sugar. The key ingredient – chia seeds – is packed with nutrients, fiber, antioxidants and protein, while containing very few calories.


  • 3-4 tablespoons chia seeds
  • 1 cup milk
  • ½ tablespoon sugar substitute (look for one with xylitol)
  • ¼ teaspoon vanilla


  1. Stir chia seeds, milk, sweetener and vanilla in bowl or mason jar.
  2. Let set for 5 minutes.
  3. Stir or shake to break up clumps.
  4. Cover and put mixture in fridge for 1 to 2 hours or overnight.
  5. If mixture is not thick enough, add another tablespoon of chia seeds, stir and refrigerate for another 30 minutes.
  6. Enjoy!

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