Post-workout snack of the week!

Mmmm, what's both delicious and nutritious... as well as downright irresistably good for you?!!

This exquisite Mango Chia Pudding from, that's what! And to top it all off, it's also easy to make (and easy on the eye of course).

Nutritional Info:

Chia seeds are tiny black balls of goodness (aka: seeds) from the plant Salvia Hispanica, they also happen to be the IT-food of grains right now. 'Why?' you may ask. What could possibly make some small black, innocuous-looking seeds worthy of such a title? - Well, firstly, Chia literally means 'strength' in Mayan, and those Mayan's knew what they were talking about!

Nutrition: High in Fibre (11 grams), Protein (4 grams), Omega-3 (5 grams), Calcium (18% RDA), Manganese (30% RDA), Magnesium (30% RDA), Phosphorus (27% of the RDA) well as hefty quantities of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

But what's even MORE impressive, is that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate! Are you impressed yet? (FYI One ounce equates to around two tablespoons) and, the high-fibre content makes Chia extremely satiating, which keeps you feeling full and satisfied for longer.

To top it all off (and absolutely tip the scales in favour of crowning Chia our favourite seed of all time) it's a wholegrain, naturally non-GMO,  gluten free and B-U-R-S-T-I-N-G in Antioxidants. Plus, due to the quantities of calcium, phosphorus, magnesium and protein that Chia seeds contain, they're great for your bones, which is an extra added benefit for busy dancers.

Last but not least; as their name suggests, studies have proven Chia seeds to be just as beneficial to improving exercise performance as a sports drink!


Alright, now that we covered the health benefits, let's get back to the delicious recipe courtesy of Ashley:

All images by Ashley Neese

All images by Ashley Neese

Mango Chia Pudding

Serves 2

Ingredients //

  • 1 & 1/2 c. frozen mango
  • 1 c. water
  • 1 c. hemp milk (1 c. water blended with 2 Tbsp. hemp seeds, no need to strain)
  • 2 pitted dates
  • 1/4 c. chia seeds
  • 1/4 tsp. ground vanilla
  • 1/2 c. raw macadamia nuts


Method //

  • Start blending the mango with 1/4 c. of water on high until you have a thick sauce. Add more water as needed by the tablespoon to get the blender going.
  • Pour the mango sauce evenly into 2 glasses or bowls. Set in the fridge.
  • Blend the hemp milk and two dates until smooth. Pour sweetened hemp milk into a small mixing bowl.
  • Stir the hemp milk, chia seeds, and vanilla until it becomes a thick pudding. Stir constantly  for 3-4 minutes then let stand for about 5 minutes to thicken.
  • Pour the chia mixture on top of the mango sauce in even portions.
  • Allow to set for at least 4 hours in the fridge or overnight.
  • You can make a double batch and have snacks on hand for 4 days. Be sure to cover if you are storing over 1 day, it lasts 4 days in the fridge, covered.
  • Serve with chopped nuts.


Stay tuned for more tasty recipes, or check out Ashley's site:

Enjoy! xo