Two chia puddings

Cacao Chia Pudding

If the dates are hard, soak them in hot water for an hour to soften, then drain before chopping.

2½ cups water

1 cup raw cashews

5 soft dates (preferably Medjool), pitted and chopped (see note)

2 tablespoons vanilla extract

¼ teaspoon fine sea salt

½ cup raw cacao powder (may substitute regular unsweetened natural cocoa powder)

1/3 cup chia seeds (white or black)

Maple syrup (optional)

Cacao nibs, for garnish (optional)

Chocolate wafers, for serving (optional)

Combine the water, cashews, dates, vanilla extract, salt, cacao powder and chia seeds in a food processor or high-powdered blender (such as a Vitamix); puree until very smooth. Taste, and add maple syrup, 1 tablespoon at a time, until your desired sweetness level is reached.

Divide the pudding among individual cups or transfer to a large container, cover and refrigerate until cold and set, about 4 hours. The pudding can be refrigerated for up to 3 days.

Garnish with cacao nibs and serve with chocolate wafers, if desired.

Serves 4 (makes about 3 cups)

Nutrition Per serving: 420 calories, 13 g protein, 48 g carbohydrates, 22 g fat, 2 g saturated fat, 0 mg cholesterol, 150 mg sodium, 13 g dietary fiber, 23 g sugar

Adapted from "Chia: The Complete Guide to the Ultimate Superfood," by Wayne Coates (Sterling, 2012).

Berry Cloud Chia Pudding

Using white chia seeds will help ensure a more vibrant color, but if you can only find black ones, use them; the taste is identical, and both the black and white chia seeds thicken liquids in the same way.

2 cups hulled strawberries or raspberries (or a combination; may substitute frozen)

2/3 cup full-fat canned coconut milk, shaken before measuring

3 tablespoons chia seeds, preferably white (see note)

1 to 2 tablespoons honey

1 tablespoon fresh lime juice, plus 2 optional tablespoons finely grated lime zest

½ teaspoon vanilla, almond or lemon extract

¼ cup shelled, roasted pistachios, for garnish (optional)

½ cup fresh raspberries, for garnish (optional)

Combine the fruit, coconut milk, chia seeds, honey (to taste), lime juice and extract in a blender (preferably a high-powered one such as a Vitamix). Blend for 1 to 2 minutes, to form a smooth pudding.

Divide the pudding among individual cups or transfer to a large container, cover and refrigerate until cold and set, about 2 hours. The pudding can be refrigerated for up to 3 days.

Garnish with pistachios, lime zest and raspberries, if desired, and serve.

Nutrition Per serving (based on 4): 150 calories, 2 g protein, 15 g carbohydrates, 10 g fat, 7 g saturated fat, 0 mg cholesterol, 10 mg sodium, 4 g dietary fiber, 8 g sugar

Serves 2 to 4 (makes 2½ cups)

Adapted from "Chia: The Complete Guide to the Ultimate Superfood," by Wayne Coates (Sterling, 2012).