Rose Hip & Chia Seed Pudding

Simple and Healthy Rose Hip Chia Seed Pudding

I’ve been obsessed with colors this autumn season. While north central Washington doesn’t have the dramatic change of leaf color from deciduous trees in the same way the northeast does, we do have spectacular contrasting colors – if you look closely enough. There’s the blue-green of the sagebrush against the wheat colored dried grasses, or the bright green wolf-lichen attached to dark brown bark. I’ve also loved the rusty hues of yellow dock seeds along the edges of meadows and roads.

Rose Hip & Chia Seed Pudding

Rose Hip & Chia Seed Pudding

Rose Hip & Chia Seed Pudding

Amidst all these natural hues, the bright red rose hips really pop out of the landscape. These luscious gems are tart trailside nibbles – filled with nutrients like bioflavonoids and vitamin C.

Rose Hip & Chia Seed Pudding

Vibrant colors in herbs and foods aren’t simply fun to look at, they can also indicate a high antioxidant content. Eating nutrient-dense foods that are high in antioxidants is one important way of modulating inflammation to decrease your risk of chronic inflammation.

Chronic inflammation is believed to be the source of many serious diseases, including heart disease and cancer. Eating a diet devoid of antioxidants could be a reason modern humans are seeing a significant spike in these diseases.

The following chia seed pudding recipe is one I’ve been making A LOT for the past year and I’m excited to share it with you. It’s super simple to make, delicious and packed with antioxidants.

Before we get to the recipe – here’s a look at the ingredients.

Rose Hip & Chia Seed Pudding

Rose Hips (Rosa spp.)

Long touted for their vitamin C content, rose hips are filled with numerous nutrients, including bioflavonoids that modulate inflammation. Here’s an excerpt from my book, Alchemy of Herbs, regarding some of the interesting research showing the many benefits of rose hips for heart health and inflammation.

In one study people were given 40 grams of rose hip powder daily for six weeks. At the end of the six weeks, there was a significant improvement in blood pressure and plasma cholesterol in the people taking the rose hip powder as compared with the control group.1

Rose seeds and rose hips have been the focus of several studies demonstrating their ability to modulate inflammation and decrease pain.2

To date, several studies have shown that the daily consumption of rose hips can reduce pain and improve general well-being in patients with osteoarthritis in the hips and knees and also benefit patients with rheumatoid arthritis.3 4 5

One study showed that rose hips reduced inflammatory markers like serum C-reactive protein in patients with osteoarthritis.6

Rose Hip & Chia Seed Pudding

I love tasting rose hips whenever I see them growing along the trail. They can range from sweet to downright tart or even bitter. Eating them fresh is the best way to get large amounts of vitamin C. While dried rose hips may not have as much vitamin C as fresh ones, as you can see from the studies above they still offer many benefits.

For this recipe you can use rose hips that you have harvested, de-seeded and dried. This can be fairly time consuming, especially if you eat this as frequently as I do! If you are short on time then I recommend getting them already prepared. I use dried and de-seeded rose hips from Mountain Rose Herbs.

All species of rose hips can be used – although some are tastier than others. If harvesting your own be sure to harvest in an area free of harmful soil contaminants.

Rose Hip & Chia Seed Pudding

Chia Seeds (Salvia hispanica)

Chia seeds are small flat seeds that come from a sage plant that grows in Mexico. The seeds are incredibly nutrient dense! They are high in antioxidants, fiber, ALA (alpha linolenic acid) and several minerals, including manganese, phosphorus, copper and selenium.7 8

The seeds are mucilaginous, forming a thick chia seed pudding when soaked in liquids. I recently had a cold that included a sore throat and a dry cough. The demulcent qualities of the chia seeds were wonderfully soothing.

Rose Hip & Chia Seed Pudding

Tart Cherry Juice

Tart cherry juice is a delicious way to enjoy the many benefits of antioxidants. The juice has been shown to be mildly beneficial for reducing inflammation and for heart health.9 Several studies have shown tart cherry juice to be beneficial for people with insomnia.10

Rose Hip & Chia Seed Pudding

Cinnamon (Cinnamomum cassia)

Deliciously aromatic and wonderfully warming, cinnamon is a tasty herb with many gifts. It has been widely studied for regulating blood glucose levels as well as addressing inflammation.11 12 13 In this recipe it pairs well with the tart flavors of the rose hips and cherry juice.

Rose Hip & Chia Seed Pudding

Rose Hip & Chia Seed Pudding

This simple recipe makes a delicious evening dessert or a yummy breakfast. Make it in the evening for breakfast the next day or in the morning for dessert that night. I like to serve it by adding sliced bananas or berries in a small bowl and then adding the chia seed pudding over it. For breakfast it goes well with granola.

What you’ll need…

  • 1 cup tart cherry juice (250 ml)
  • 1 cup coconut milk (250 ml)
  • 1/4 cup chia seeds (45 grams)
  • 1 cup water (250 ml)
  • 1 tablespoon honey or to taste
  • 1/2 cup dried and deseeded rose hips (75 grams)
  • 1 teaspoon cinnamon powder
  • 1 banana, sliced (optional)
  • Berries (raspberries, strawberries, blueberries, etc.) (optional)
  1. Combine all the ingredients, except the optional bananas or fruit, into a medium bowl with a lid. This also fits well into a 1 quart glass canning jar.

Rose Hip & Chia Seed Pudding

  1. Stir well. Be sure there aren’t any clumps of rose hips or chia seeds in the bottom.

Rose Hip & Chia Seed Pudding

  1. Place in the fridge, covered, for 5 hours or until it thickens into a pudding consistency. If possible, stir once or twice while it is thickening.
  2. Serve warm or cold in small bowls.

Rose Hip & Chia Seed Pudding

Eat within three days.

Yield: 4 cups

A note on substitutions:

  • You could use fresh rose hips – just be sure to remove all the seeds and chop them well. You may need to add a bit less of the liquids for it to turn into a thick pudding.
  • I’ve also made this recipe with apple juice in place of the tart cherry juice. Any juice of your choice could be used.

Now I’d love to hear from you!

How do you like to enjoy rose hips?

Have you made chia seed pudding before?

Do you strive to get a lot of antioxidants in your meals?

Let me know in the comments below.

Show 13 footnotes

  1.  Andersson, U., et al. “Effects of Rose Hip Intake on Risk Markers of Type 2 Diabetes and Cardiovascular Disease: A Randomized, Double-Blind, Cross-Over Investigation in Obese Persons.” European Journal of Clinical Nutrition 66, no. 5 (2012): 585–90. doi:10.1038/ejcn.2011.203.
  2.  Kharazmi, Arsalan, and Kaj Winther. “Rose Hip Inhibits Chemotaxis and Chemiluminescence of Human Peripheral Blood Neutrophils in Vitro and Reduces Certain Inflammatory Parameters in Vivo.” Inflammopharmacology 7, no. 4 (1999): 377–86. doi:10.1007/s10787-999-0031-y.
  3.  Rein, E., A. Kharazmi, and K. Winther. “A Herbal Remedy, Hyben Vital (Stand. Powder of a Subspecies of Rosa Canina Fruits), Reduces Pain and Improves General Wellbeing in Patients with Osteoarthritis—A Double-Blind, Placebo-Controlled, Randomised Trial.” Phytomedicine 11, no. 5 (2004): 383–91. doi:10.1016/j.phymed.2004.01.001.
  4.  Winther, K., K. Apel, and G. Thamsborg. “A Powder Made from Seeds and Shells of a Rose-hip Subspecies (Rosa Canina) Reduces Symptoms of Knee and Hip Osteoarthritis: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial.” Scandinavian Journal of Rheumatology 34, no. 4 (2005): 302–8. doi:10.1080/03009740510018624.
  5.  Willich, S. N., et al. “Rose Hip Herbal Remedy in Patients with Rheumatoid Arthritis—A Randomised Controlled Trial.” Phytomedicine 17, no. 2 (2010): 87–93. doi:10.1016/j.phymed.2009.09.003.
  6.  Winther, K., E. Rein, and A. Kharazmi. “The Anti-Inflammatory Properties of Rose-Hip.” Inflammopharmacology 7, no. 1 (1999): 63–68. doi:10.1007/s10787-999-0026-8.
  7.  Marcinek, Katarzyna, and Zbigniew Krejpcio. “Chia Seeds (Salvia Hispanica): Health Promoting Properties and Therapeutic Applications – a Review.” Roczniki Panstwowego Zakladu Higieny 68, no. 2 (2017): 123-129.
  8.  Taga, M Silvia, E E Miller, and D E Pratt. “Chia Seeds As a Source of Natural Lipid Antioxidants.” Journal of the American Oil Chemists’ Society 61, no. 5 :doi:10.1007/BF02542169.
  9. Keane, Karen M, Trevor W George, Costas L Constantinou, Meghan A Brown, Tom Clifford, and Glyn Howatson. “Effects of Montmorency Tart Cherry (Prunus Cerasus L.) Consumption on Vascular Function in Men with Early Hypertension.” The American journal of clinical nutrition 103, no. 6 (2016): doi:10.3945/ajcn.115.123869.
  10. Howatson, Glyn, Phillip G Bell, Jamie Tallent, Benita Middleton, Malachy P McHugh, and Jason Ellis. “Effect of Tart Cherry Juice (Prunus Cerasus) on Melatonin Levels and Enhanced Sleep Quality.” European journal of nutrition 51, no. 8 (2012): doi:10.1007/s00394-011-0263-7.
  11. Akilen, R., et al. “Glycated Haemoglobin and Blood Pressure-Lowering Effect of Cinnamon in Multi-Ethnic Type 2 Diabetic Patients in the UK: A Randomized, Placebo-Controlled, Double-Blind Clinical Trial.” Diabetic Medicine 27, no. 10 (October 1, 2010): 1159–67. doi:10.1111/j.1464-5491.2010.03079.x.
  12. Khan, Alam, et al. “Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes.” Diabetes Care 26, no. 12 (2003): 3215–18. doi:10.2337/diacare.26.12.3215.
  13.  Solomon, Thomas P. J., and Andrew K. Blannin. “Changes in Glucose Tolerance and Insulin Sensitivity Following 2 Weeks of Daily Cinnamon Ingestion in Healthy Humans.” European Journal of Applied Physiology 105, no. 6 (2009): 969–76. doi:10.1007/s00421-009-0986-9.
  1. Can you use green rose hips?

    • No, red rose hips only.

  2. We have roses growing all over our property that we pruned last year and grew lushly with our rains this year. So we gave no worry of pesticides or herbicides from us.

    My question is whether all rose hips are consumable or only from wild roses?

    • All rose hips are edible – although taste varies between bushes. Meaning while all are edible, they aren’t all palatable.

      • Awesome, Rosalee! I’d love for these to not go to waste!

        We have a range of palates here — with children who love foraging and welcome chiles and radishes — so we will experiment with them all!

        I’m looking at page 233 of your book regarding “how to rose”. Do you remove the seeds in this chia recipe because most people don’t appreciate the texture or for any health reasons?

  3. Do you know how many calories there are in a serving?

    • I’m sorry, I don’t.

  4. Quinoa, chia, açaí, maple and strawberry pretty good too

  5. I drink rose hip tea and also like chia seed pudding, but never tried that combination. Going to make some as soon as I get my rose hips.

  6. No protein, a fair amount of carbs.

    • Make it with yogurt and eat with eggs.

    • Actually, chia seeds do contain some protein; 3 or 4 grams per tbs. It’s not a lot, but it’s something.

  7. This sound delicious and the tart flavors are also a good tonic for the liver! I might even add some ginger to boost the heat properties.

  8. I love chia pudding and this sounds delicious, but it is very carb heavy for those of us doing keto. I only consume around 10-13 carbs a day. Honey and bananas are carb heavy, so it’s best to replace those and I would personally use heavy cream and/or sour cream instead of coconut milk and water. As the recipe stands, here is the nutritional info for keto folks:

    1/2 cup serving size
    101 kcals
    Carbs 19g
    Fat 2g
    Protein 4g

    Hope that helps!

    • Why heavy cream instead of coconut milk? Coconut milk is 15g fat per cup.
      I mite use 24 hr cultured yogurt simply for the calcium and protein but its not as fatty. Cream has no calcium, or protein for those looking for it,

    • Did you grond the rosehips? They look very small. Mine are little tiny dried petals, but not ground.

  9. Another combo I like is adding chia to my yoghurt , then dilute with an infusion made with the rose hips , grated ginger, fresh grated turmeric , astragalus root , and add the juice from berries I froze this past summer and it makes a fine breakfast . You can top it with a few walnuts and Hemp seeds as well ! I make enough for about 5 days

  10. I like to squeeze a lemon into the soaked chia seed and add honey

  11. Would it be best to grind the chia seeds first? This would make them more digestible, like in flax seeds which aren’t usuable by the body unless ground first!

    • Chia seeds dont need grinding like flaxseed, as chias are tiny.

  12. I have made chia seed pudding with vanilla coconut milk and also with some cacao with just a touch of organic sugar. Delicious.

  13. Since I just recently became allergic to coconut anything, sooo disappointed with my body right now for this, what can I replace the coconut milk with and still have it taste good?

    • Have you ever tried Almond Milk? I like Almond Breeze’s (?) brand. They come in unflavored or vanilla, but it’s not an overwhelming vanilla flavor. That’s the one I use when I don’t have coconut milk.

    • Raw milk or yogurt, cream.
      A nut “milk” like almond “milk”

  14. The rose-hip cranberry compote from Tastes of Herbs is delicious! I made all of the rose recipes because I really needed that when I took the course.

  15. Do I need to make the dried rosehips smaller to be more edible? The pieces are a bit large, will they get more tender as they soak?

    • They do get tender as they rehydrate. Whether or not you want them smaller is up to your personal preferences.

  16. I was wondering if you could send me the direct link to the correct rose hip to buy at Mountain Rose Herbs or exact name for this pudding.


    • Mountain Rose Herbs also sells chia seeds.

      • Strictly Medicinal Herbs also sells chia seed in bulk:-)

  17. Love this adventure with chia seeds that seems to suddenly pop up everywhere! I’ve been soaking them and making everything from chia “milk” to jams, puddings, in Kombucha etc etc for many years…but haven’t seen with rose hips yet! I have deseeded ones in my cupboard …I make many of your recipes,teas esp so of course I’m stocked haha! Coincidently I’m making blueberry chia jam as I “happened” to check my email lol. Chia is sooooo friendly esp. for my type 1 granddaughter…she can have low carb treats like this with a biiiig grin on her face! Thanks!!

  18. Rose hips are good in tea or jello and no I have not made chia pudding before However could you substitute either nutmeg or 5 spice for the cinnamon ?

    • I’m not sure if 5 spice would be good or not – if you think so, give it a try. I think nutmeg would taste great.

  19. Whenever I see coconut milk in a recipe I get confused as to what type to use. Does this recipe call for the full fat that comes in a can? Thanks

    • There are so many types of coconut milk now that it is really confusing. Thanks for bringing it up.

      I had a picture of the coconut milk I use but it didn’t make it to the final publication. I like using full fat coconut milk in cartons. I find these have a better consistency as the solids and liquids don’t separate. The brand I use is Aroy-D. But you could use a can of coconut milk. You may need to warm it up a whisk it together to get it the right consistency.

      • Thanks for the clarification! Can’t wait to try this!

  20. I have lots of foraged rose hips that I dried without removing the seeds. Usually I steep with seeds than strain carefully to remove the hairs for tea. For this recipe, I am thinking that making a tea with the hips and water, so that I can strain out the seed hairs, then proceeding with the recipe as usual would work?

    • just cover the whole rosehips in water and simmer with a tight lid on for ten mins. Let sit for an hour. Pound the hips to release the goodies. Add more water, stir well bring to a simmer, turn off and let brew. I leave mine for fours hours or more. Strain through a fine cloth. This way you will get maximum extraction of nutrients as well as the rosehip taste similar to eating them, it’s a like a thick broth (like tomato juice). Keep simmering low to preserve the vitamin C.

  21. I made this last night exactly as the recipe stated and this morning it was still so runny that I’d have to drink it. What went wrong?

    • I’m not sure Leah. I’ve had some batches turn out more runny in the past, but I’ve made this recipe probably 20 times and it’s always been a thick pudding. Maybe your chia seeds aren’t as absorbent? You could try adding less liquids next time…

  22. I often make up 5-6 jelly jars of chia pudding (chia & flax seeds, chocolate cashew milk) as my morning grab and go breakfast during the week. This is a delicious variation that I can use for variety. Thank you, Wenny

  23. I am so happy you posted this recipe and I have some chilling in my fridge now! I played around with it a little, and added about 2 tbsp rosewater, a few sprinkles of cardamon, a splash of vanilla extract, and I added a plain unflavored/unsweetened pea protein powder. Oh and a little extra honey (I have a friend who’s a beekeeper and her honey is so yummy!). This is my new favorite snack!

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