Chia seeds are very interesting! When soaked in liquid the seeds surround themselves with a gelatin-like covering. This property of the chia seed gives this vegan chocolate pudding the texture that is so familiar from childhood. Chia seeds also have the highest concentration of omega-3 fatty acid in any plant-based food. They even beat out salmon!
I prefer to think of this dish as just a yummy dessert, rather than approach the nutritional content of the food as a medicating force. I believe that eating a diet of whole, plant-based foods that is sufficient in calories will satisfy all our needs for vitamins, minerals, macro and micro nutrients. But I will note too that the tofu base of the chocolate pudding is high in protein and iron!
For a more dense pudding, substitute a ripe avocado for the tofu. For a sweeter pudding, use two ripe bananas instead.
2 Tablespoons chia seeds
1/2 Cup soy or other plant-based milk (which soy milk is the best?)
2 Tablespoons unsweetened baking cocoa powder
1 Teaspoon unsweetened pure vanilla extract
6 Ounces tofu (about 1/2 a block)
3 Pitted whole dates
Soak the chia seeds in the soy milk at room temperature until the seeds are thoroughly expanded and gelatinous, 30-45 minutes. Combine the chia seed mixture with the tofu, cocoa powder, vanilla and dates in a blender. Blend on high, adding a little water if needed, until very smooth.