Anti-inflammatory Lemon Chia Pudding


MAKE TIME: 5 mins



What an incredibly under-rated FODMAP-friendly fruit lemons are! The health benefits of the humble lemon are due to its many nourishing nutrients like vitamin C, vitamin B6, vitamin A, vitamin E, folate, niacin, thiamine, riboflavin, iron, magnesium, potassium, zinc, and phosphorus. The resulting health benefits may include treatment of throat infections, indigestion, constipation, dental problems, fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera and high blood pressure. That’s a pretty impressive list!

Known for its therapeutic properties for generations, lemons help to strengthen your immune system, cleanse your stomach, and are considered a blood purifier. In this easy peasy recipe, the bitterness of the lemon is perfectly counteracted by the creaminess of the coconut milk and sweetness of the maple syrup. Enjoy this as a breakfast, dessert or as a filling snack on its own. The longer you leave the pudding in the fridge, the more the protein-rich chia seeds (amazing for digestive health and aiding in the treatment of constipation) will gelatanise, and the thicker the pudding will become. Even if they’re not lemon fans, the kids are bound to love this one too! 


Nourishing Ingredients:

  • 4 tbsp chia seeds

  • 1.5 cups canned organic full fat coconut milk (check coconut milk is the only ingredient) or organic unsweetened soy milk (made from soy protein)
  • Zest and juice of 1 large lemon (wash prior to zesting)
  • ¼ cup filtered water
  • 1/2 tbsp pure maple syrup (or to taste)
  • Pinch of salt
  • ¼ tsp turmeric powder
  • ¼ tsp ginger powder


To Create: 

      • Blend the milk, lemon zest and juice, water, syrup, salt, ginger and turmeric in a high-speed blender until combined. Add the chia seeds and pulse once or twice to distribute the seeds evenly
      • Taste and adjust as necessary (adding more lemon juice or syrup)
      • Pour the mixture into 2 glasses and chill overnight (at least 3 hours) in the refrigerator. Stir the pudding once after the first hour in the fridge to distribute the chia seeds if you find this is necessary
      • Garnish with lemon zest and a dash of turmeric powder just prior to serving



Sharon Rosenrauch

Sharon AKA the FODMAP friendly vegan has post-graduate degrees in Psychology, Nutrition and Behavioural Economics. In her early career, she worked in the private sector as a consultant and for large multinational organisations such as Apple before making a return to academia as the senior organisational and health psychology researcher at several large Australian universities. In the background she was working away on her Masters of Nutrition (where she graduated Dux), fascinated by the mind-gut connection. It was around this time that she decided to turn her passion – promoting a holistic approach to nutrition – into a side business, and so came the creation of The FODMAP Friendly Vegan. As is stands Sharon has published two multi-award winning recipe eBooks, has several publications in prestigious academic journals, and nowadays works for Federal Government applying behavioural sciences to improve policy and program outcomes.  


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