Chia Pudding with Wild Rice, Maple Syrup and Hazelnuts

This fun twist on the classic chia seed pudding celebrates Indigenous foods from the lands. Wild rice is full of fibre, vitamins and minerals and add’s the perfect amount of low glycemic index carbohydrate to this otherwise no-carb meal. Topped with some antioxidant-rich berries and hazelnuts, this breakfast celebrates some of our land’s original foods.

Many people are not aware that along with wild rice, berries, and maple syrup, prior to European contact, the beloved hazelnut was eaten by Indigenous populations across what is now known as Canada. While chia seeds are Indigenous to another continent, they do well to bind all these traditional foods from our lands.

Making This Chia Pudding

• Indigenous Foods
• Nutrition
• Instructions
• Setting Time
• Top Tips
• Indigenous Recipes

Ingredients for Chia Pudding: Chia seeds, wild rice, milk alternative, hazelnuts, blueberries, maple syrup

Indigenous Foods

Hazelnuts

Hazelnuts, along with walnuts are native to what is now called Canada, and Beaked Hazelnuts were found from the west coast all the way to the east. They were eaten raw and fresh, boiled in soups, or dried and stored for winter. The Iroquois cooked the meats of hazelnuts and other types of nuts with hominy and corn soup, or ground them and mixed them in puddings and bread. They were also boiled to obtain their oil, which was skimmed off and used with bread, potatoes, pumpkin, squash, corn, and other foods.

Wild Rice

Wild rice is indigenous to northwestern Ontario, southwestern Manitoba and in the cold lakes of Saskatchewan. Traditionally, wild rice was prepared and served in many ways. Often it was cooked in soups, or boiled with meat, fish, roe, or with blueberries or other fruits. The cooked grain was also eaten plain, boiled or steamed, and eaten with sweets such as maple sugar.

Maple Syrup

Indigenous Peoples taught early settlers how to harvest the sap and boil it to make maple syrup. Maple sugar was the first kind of sugar produced in eastern North America. Haudenosaunee tradition tells of the piercing of the bark of a maple tree and the use of its “sweet water” to cook venison.

Berries

Across the continent, there are many different native berries. Some of these include blackberries, blueberries, cranberries, currants, gooseberries, huckleberries, raspberries, salal berries, salmonberries, saskatoon berries, soapberries, strawberries and thimbleberries. Berries could be eaten fresh, alone or with oil. They were also added to pemmican, soups and stews, or dehydrated to preserve them for later use.

Nutrition

Hazelnuts

Like other nuts and seeds, hazelnuts are a good source of monounsaturated fats which is especially important for heart health. Studies have shown that eating just one serving of nuts per day (about 1⁄4 cup) five times per week, is associated with about a 20% decrease in risk of heart disease and coronary artery disease.

Wild Rice

Wild rice is actually not a rice at all but is actually from the grass family. Wild rice is a healthy carbohydrate that is higher in protein with a 1/2 cup serving, providing 3.3 grams of protein, as well as fibre compared to white rice. Wild rice is also a great source of folate and is higher in antioxidants than regular white rice, which can help protect us from certain diseases and keep us healthy.

Maple Syrup

Maple syrup contains small amounts of minerals including manganese, magnesium, potassium and zinc. It also has a lower glycemic index than regular sugar, cane sugar or honey making it a better choice for sustained and stable blood sugar levels.

Berries

Many berries are rich in the antioxidant anthocyanin, which has been attributed to heart health, may help protect again some cancers, and may help with cognition in the elderly. The darker the berry the richer it will be in this important antioxidant. All berries are also excellent sources of fibre and are low in sugar, making them great for anyone who is watching their blood sugar levels.

Chia Seeds

A traditional Indigenous food to South America, chia is rich in plant-based omega-3 fatty acid (ALA) which can convert to the same omega-3 we get from oily fish such as salmon (EPA and DHA). See my post How To Get Your Omega-3s For Vegetarians and Vegans for more on this essential nutrient.

Instructions

Cook the dry wild rice in 4x the amount of water for 45 minutes.

Use leftover wild rice if you have it, otherwise, prepare some by boiling dry wild rice in 4 times the amount of water. I find that if you are not using a small pot, you will need to use more water than this.

Divide the chia seeds, maple syrup and milk alternative between two bowls and whisk to get rid of any clumps of chia.

Mix the chia and milk alternative of choice. Use a whisk to make sure all the chia seeds are separated and to avoid large chunks.

Wild rice added to chia and milk alternative.

Divide the cooked wild rice between the bowls with the whisked chia and milk alternative. Divide in the maple syrup between the two bowls, as well as the salt. Mix in well.

Cooked wild rice added to the chia and milk alternative.

Whisk in the wild rice, making sure everything is well incorporated.

After the chia pudding has set for at least 4 hours or overnight, top with toasted hazelnuts (or any other nut or seed) and fresh or frozen berries of your choice.

Setting Time

The chia seeds need at least 4 hours to absorb the liquid from the milk alternative and turn into a pudding consistency. I suggest making this pudding the night before so it will be ready for breakfast in the morning.

A good idea is to double the batch for this recipe and divide it into 4 containers, that way you will have 4 breakfasts ready for you during the week.

Top the chia pudding with berries, hazelnuts and more maple syrup if desired.

Top Tips

Making It Vegan

Using milk alternatives in place of milk and maple syrup in place of honey makes it vegan.

Hazelnut Substitutions

Use any nut or seed. Certain species of walnuts were used by Indigenous people prior to contact. Walnuts are also especially high in the plant-based omega-3 (ALA) – (see How To Get Your Omega-3s For Vegetarians and Vegans).

Berry Substitutions

In the winter months, use frozen berries. Option to add frozen berries to the chia, milk alternative and wild rice mix the night before so they are defrosted in the morning. In the summer use any fresh berry you have on hand.

How Long Does It Last?

This chia pudding will last in the fridge for 5 days. Make a double batch of the recipe and have it throughout the week.

More Recipes Featuring Indigenous Foods

• Healthy Oat and Cranberry Crisp
• Two-Ingredient Corn Patties
• Cornmeal Patties with Wild Rice
• Fried Herring Roe on Kelp with Soy Sauce

Print Recipe

5 from 3 votes

Chia Seed Pudding with Wild Rice

This dish is inspired by some traditional Indigenous ingredients that were native to these lands prior to European contact. Wild rice was used by Indigenous people, and both maple syrup and hazelnuts are native to Canada as well. Chia seed pudding can be had for breakfast or dessert and is packed full of calcium and other nourishing ingredients.

Prep Time10 mins

Cook Time45 mins

Resting Time4 hrs

Total Time4 hrs 55 mins

Course: Breakfast

Cuisine: Turtle Island

Keyword: Chia Rice Pudding, Wild Rice Breakfast Recipe

Servings: 2

Calories: 490kcal

Author: Rachel, Dietitian

Ingredients

• 1/3 cup wild rice dry
• 1/3 cup chia seeds
• 2 cup milk alternative unsweetened (almond, organic soy, pea milk)
• 1 tbsp maple syrup pure
• pinch sea salt

For Serving

• 1/2 cup hazelnuts
• 1/2 cup berries any type

Optional additions

• 1 tsp vanilla
• 1 tsp cinnamon

Instructions

• I like using leftover wild rice for adding to my chia pudding. For this recipe use about 2/3 cup cooked leftover rice. To cook the wild rice add 1/3 cup of dry wild rice to 1 1/3 cups of water. Usually wild rice is cooked at a 1:4 ratio of rice to water, but because this is such a small amount of rice you may need to add more water. Bring the water and rice to a boil, then turn down the heat and let simmer for 45 minutes. The kernels should have split and the grains slightly tender. Drain water if necessary.
• To prepare the pudding divide the chia seeds and milk alternatives between two bowls. This should be 2 1/2 tablespoons of chia seeds and 1 cup of milk alternative per bowl. Whisk well to ensure no clumps form.
• Add the wild rice, maple syrup, salt, as well as cinnamon and vanilla if using. Whisk again making sure everything is evenly combined.
• Cover the bowls and let set for a minimum of 4 hours in the refrigerator, or overnight.
• After 4 hours check the pudding. The consistency will differ depending on the type of milk alternative used. If it is too thick add more milk alternative.
• Quickly toast the hazelnuts by heating a castiron frypan over medium heat, and gently stirring the nuts until they are lightly toasted. This should take about 3 minutes. Roughly chop the hazelnuts.
• Before serving add the toasted hazelnuts and berries on top of the chia pudding. Option to add more maple syrup to taste. The recipe will last in the refrigerator for up to 5 days.

Notes

Hazelnut Substitutions

Use any nut or seed. Certain species of walnuts were enjoyed by Indigenous people prior to contact. Walnuts are also especially high in the plant-based omega-3 (ALA).

Berry Substitutions

In the winter months, use frozen berries. Option to add frozen berries to the chia, milk alternative and wild rice mix the night before so they are defrosted in the morning. In the summer use any fresh berry you have on hand

How Long Does It Last?

This chia pudding will last in the fridge for 5 days. Make a double batch of the recipe and have it throughout the week.

Nutrition

Sodium: 180mg | Calcium: 620mg | Vitamin C: 14mg | Sugar: 17g | Fiber: 14g | Potassium: 640mg | Calories: 490kcal | Saturated Fat: 2g | Fat: 28g | Protein: 18g | Carbohydrates: 45g | Iron: 40.9mg