Rose Coconut Chia Pudding

February, the month painted in hues of red and pink, is a gentle reminder of love, warmth, and, most importantly, the heart. I wanted to surprise my kids with a healthy pink dessert this heart month. After many trials and errors, I finally created this luscious rose coconut chia pudding. My kids were skeptical about the color the first time I made it, but as soon as they took the first bite, their faces lit up with joy. They loved it, and I loved watching them relish this healthy dessert.

This luscious rose coconut chia pudding is silky smooth, naturally sweetened, and infused with the delicate flavors of rose and beetroot. The coconut milk makes it extra creamy, while chia seeds provide fiber, protein, and omega-3s. I have steamed the beetroot for the smooth texture, but it can also be used raw. This recipe makes enough for two servings, making it perfect for a nutritious snack or dessert! 

This pudding is a powerhouse of vitamins, minerals, antioxidants, and fiber. The combination of beetroot, chia seeds, and dates supports cardiovascular health, promotes healthy digestion, and provides a natural sweetness that eliminates the need for added sugar. Adding a subtle sweetness and floral note to make this dessert unique and delectable, as well as vanilla essence and rose water, elevates the flavor profile. The garnishes of edible rose petals and pistachios enhance the presentation and provide a delightful crunch and additional nutrients. This vegan and gluten-free recipe is perfect for various dietary needs, ensuring a healthy and delicious treat for your children.

Ingredients

Chia seeds – 3 tbsp

Coconut milk – 1 cup

Dates – 6-7

Beetroot – 1-2 inch (cooked)

Vanilla essence – 1 tsp

Rose water – 1 tsp

Cardamom – 1

For garnishing

Edible rose petal

Pistachio - crushed

Nuts of your choice- for more texture and flavor (optional)

Directions

1. Cook the Beetroot: Steam or boil it until soft, then let it cool. This ensures a smooth texture in the pudding.

2. Blend the Base: In a high-speed blender, blend coconut milk, dates, cooked beetroot, and cardamom until smooth.

   
   

   

   
   

3. Mix with Chia Seeds: Pour the mixture into a bowl or jar and stir in chia seeds. Mix well to prevent clumping. Add vanilla essence and rose water.

   
   
   
   

   

   
   

   

   
   

4. Let it Set: Cover and refrigerate for at least 3 hours or overnight until thick and pudding-like. Stir before serving.

   
   

   

   
   

5. Serve & Garnish: Top with dried rose petals, crushed pistachios, or fresh berries for a beautiful and delicious finish.

   
   
   
   

   

   
   

References

1. Chia seeds (Salvia hispanica L.): A therapeutic weapon in metabolic disorders - PMC

2. Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review - PubMed

3. The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge - PMC

4. Coconuts and Health: Different Chain Lengths of Saturated Fats Require Different Consideration - PMC