Anti-Inflammatory, Insulin Balancing Chia Porridge

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Insulin Balancing Chia Porridge – A Delicious and Nutritious Way to Keep Diabetes in Check

Looking for a delicious and nutritious breakfast that can help manage your diabetes? Try out this insulin balancing chia porridge, perfect for managing blood sugar levels while still enjoying a satisfying meal.

To fight inflammation, it’s critical to get the right kinds of healthy fat on a daily basis.

Although both omega-6 and omega-3 are important, most diets, especially in the U.S., are heavy on the omega-6 and light on the omega-3, so an intentional dose of the latter on occasion helps maintain the 3:1 ratio that has been shown to be optimal to health.

My Blueberry Chia Porridge is a great way to get that done in addition to providing a whole list of other health benefits.

  • The chia and flax provide the omega-3, a key polyunsaturated fat so critical to brain and heart health.
  • Blueberries contain anthocyanin, a flavonoid responsible for the characteristic blue color as well as fighting inflammation, stabilizing blood sugar, and improving insulin resistance.
  • The coconut contains medium-chain triglycerides (MCTs) which are more rapidly broken down and absorbed by the body making them a quick energy source and less likely to be stored as fat. They can also cross the blood-brain barrier and feed the brain!
  • Find out the impressive benefits provided by cardamom and cinnamon in my Blood Sugar Balancer Juice.

The chia gel recipe is incredibly versatile and something I like to keep on hand.

Besides using it for thickness and texture in the porridge, take a cup and add your favorite protein powder or some cacao and monk fruit for a pudding treat. Or throw a tablespoon or two into your smoothie if you need some texture along with that dose of omega-3s.

Try substituting it for the typical, not-so-healthy breakfast that often contains gluten, dairy, and a list of unhealthy fats that compromise instead of supporting your best health. Or use it any time of day as a nutritious and satisfying meal or snack.

Either way you will love it! And even better? It loves you back.


avocado wrap for dehydrator

Blueberry Chia Porridge


  • 1/4 recipe Chia Gel  (below)
  • 1/2 cup fresh nut or seed milk (optional) 
  • 1 tablespoon flax seed, freshly ground (optional) 
  • 1/2 cup blueberries, quick pulsed in food processor or hand chopped  
  • 1/4 cup shredded unsweetened raw coconut  
  • 1 teaspoon cinnamon  
  • 1/8 teaspoon cardamom 
  • stevia if desired for extra sweetness 


  1. Put Chia Gel in a bowl. 
  2. Sprinkle in ground flax seeds and stir well. 
  3. Stir in blueberries, coconut, and cardamom and stir well. 
  4. Check sweetness and add stevia if desired.


Chia Gel 


  • 1/2 cup chia seed  

  • 2 1/2 cups water  


  • Put chia and water into a quart sized Mason jar or a glass bowl that can be covered. Shake or mix well. 

  • Allow to stand at room temperature for 8 hours or overnight or for 12 or more hours in the refrigerator. Store up to a week in the refrigerator. 

 This recipe makes enough for 4 days of chia porridge. 


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  1. Elzbieta

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    Just need to buy ingredients and a dehydrator. I’m very happy

  2. Shannon Schnibbe

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