Chia Seeds Are Tiny But Mighty!
There’s been a lot of hype about chia seeds lately, and if you’ve ever wondered what the hype is all about, read on!
First off, what exactly are chia seeds?
These little nutrient- dense wonders are believed to be native to Central America. Ancient Mayan and Aztec cultures incorporated chia seeds into their diets and rituals due to their incredible properties- and we can take a page from their book!
Chia seeds are tiny little black and white seeds that come from a desert plant (known scientifically as salvia hispanica). They almost remind me of poppyseeds, just slightly bigger.
So, why are these little seeds known as health wonders?
Because for being so small, they sure pack a punch! They are full of important nutrients, such as omega-3 fatty acids, protein, fiber, calcium, zinc, magnesium, iron, B1 and B3, and phosphorous! And you can get more than 10% of your daily needed intake of each of these nutrients with just 2 Tablespoons of chia seeds. Like I said, they pack a punch!!
As if that list wasn’t impressive enough, chia seeds are also full of antioxidants.
What this impressive list means is lower blood pressure, anti-inflammatory effects, lower cholesterol, lower cardiovascular risk, increased weight loss (though studies are not entirely conclusive on this), bone health promotion, and a reduction in blood sugars levels.
That’s an impressive list for such a little seed!
The other great thing about chia seeds is that they are easy to include in your diet!
- They are frequently used as an egg substitute in baked goods, because if you let them soak in water for about 5 minutes they become gelatinous, similar to an egg texture! (Use 1 tablespoon of chia seeds to 3 tablespoons of water to substitute for one egg).
- You can use it as a thickener for soups and sauces in place of flour, cornstarch, etc. Add in ground chia seeds or a gel substitute like the one listed above.
- You can sprinkle ground up chia seeds on anything! Salad, yogurt, drinks, oatmeal, ice cream, etc.
Try your hand at these 3 simple recipes to incorporate chia seeds into your diet!
Tropical Green Smoothie
This tropical green smoothie is loaded with banana, mango, coconut, spinach, protein powder and chia seeds. It’s the perfect healthy smoothie for summer! Author: Brittany Mullins
Prep time:
Ingredients:
1/2 frozen banana
1/2 cup frozen mangos
1 cup almond coconut milk blend*
1 2 cups baby spinach
1 scoop plant-based vanilla protein powder
1/2 tablespoon chia seeds
1 teaspoon unsweetened shredded coconut + more for topping
Directions:
Place all ingredients into a high-powered blender and blend until smooth. Sprinkle a little unsweetened coconut shreds on top and enjoy!
Source: seatingbirdfood.com
Source: seatingbirdfood.com
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
3-Ingredient Chia Pudding
This 3-Ingredient Chia Pudding is made with almond milk, chia seeds & sweetener of choice; it’s a healthy snack loaded with protein, fiber and healthy fats! Author: Yumna Jawad
Ingredients:2 tablespoons chia seeds
1/2 cup almond milk, or milk of choice
1 teaspoon honey or other sweetener, optional
strawberries or other fruits for topping
Directions:
Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
Cover the jar and store in fridge overnight or for at least 2 hours.
When you’re ready to eat it, top with your favorite fruit and enjoy cold!
Source: sfeelgoodfoodie.net
Cover the jar and store in fridge overnight or for at least 2 hours.
When you’re ready to eat it, top with your favorite fruit and enjoy cold!
Source: sfeelgoodfoodie.net
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
Strawberries and Cream Pancakes
Strawberries and Cream Pancakes Total Time: 21 min
Prep time:
Cook time:
Serving size: 12
Calories per serving: 94
Ingredients:
Cook time:
Serving size: 12
Calories per serving: 94
3 cups coarsely chopped fresh strawberries
1 tablespoon finely shredded orange peel
0.25 cup orange juice
1 cup whole wheat pastry flour
0.5 cup all-purpose flour
0.25 cup oat flour or oat bran
2 tablespoons chia seeds, (or flax seeds)
1 tablespoon sugar
1 tablespoon baking powder
0.25 teaspoon salt
1.5 cups fat-free
1 egg, lightly beaten
2 tablespoons canola oil
0.75 cup whipped Greek cream cheese, softened
1-2 tablespoons orange juice
Directions:
In a medium bowl combine strawberries, orange peel, and 1/4 cup orange juice. Cover and let stand for 20 to 30 minutes to blend flavors, stirring occasionally.
In a large bowl stir together flours, seeds, sugar, baking powder, and salt. In another bowl use a fork to combine milk, egg, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy).
For each pancake, pour 2 tablespoons batter onto a hot, lightly greased griddle or heavy skillet. Spread batter to an even layer if necessary. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown; turn over when surfaces are bubbly and edges are slightly dry. Keep pancakes warm in a 200°F oven while making the rest.
To serve, in a small bowl combine cream cheese and 1 to 2 tablespoons orange juice; spread evenly over pancakes. Top with strawberries.
Source: sbhg.com
In a large bowl stir together flours, seeds, sugar, baking powder, and salt. In another bowl use a fork to combine milk, egg, and oil. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lumpy).
For each pancake, pour 2 tablespoons batter onto a hot, lightly greased griddle or heavy skillet. Spread batter to an even layer if necessary. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown; turn over when surfaces are bubbly and edges are slightly dry. Keep pancakes warm in a 200°F oven while making the rest.
To serve, in a small bowl combine cream cheese and 1 to 2 tablespoons orange juice; spread evenly over pancakes. Top with strawberries.
Source: sbhg.com
Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.
What’s your favorite way to incorporate chia seeds into your diet?
Camille Hoffmann
Weekly Newsletter Contributor since 2014
Email the author! camille@dvo.com
Sources:
- https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#TOC_TITLE_HDR_13
- https://www.eatright.org/food/food-groups/fats/what-are-chia-seeds#:~:text=Chia%20seeds%20come%20from%20the,in%20the%20ancient%20Aztec%20diet.
- https://www.eatingbirdfood.com/10-ways-to-eat-chia-seeds/?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+eatingbirdfood%2FhWrr+%28Eating+Bird+Food%29
- https://healthychristianhome.com/ways-to-use-chia-seeds/
- https://www.thehealthy.com/nutrition/chia-seed-benefits/
- https://www.bhg.com/recipe/strawberries-and-cream-pancakes/
- https://feelgoodfoodie.net/recipe/3-ingredient-chia-pudding/
- https://www.eatingbirdfood.com/tropical-green-smoothie/
