Superfood Wednesday – Chia Seeds!

chia
Known to experts as the pinnacle superfood, Chia seeds, are key, key, key. Seriously, incorporate these little suckers into your diet – you. will. not. regret. it. Why? You ask…

Well, for starters let’s format this post differently this week. Check out what’s inside!

What’s inside? Calcium, Omega 3s, Omega 6 LA, Anti-oxidants, Fiber, Protein, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Molybdenum, Niacin, Silicon, Sodium, Sulphur, Thiamine, Zinc, Phosphorus, Potassium, Zinc, Boron, Copper, Magnesium, Manganese, Iron

Yowza! That list is killer. And gram to gram, Chia seeds contain:

8 times more Omega 3 than salmon
6 times more calcium than milk (1 tablespoon MORE than a glass of milk)
3 times more iron than spinach
15 times more magnesium than broccoli
2 times more fiber than bran flakes
6 times more protein than kidney beans, oats, wheat, barley
7 times more Vitamin C than orange juice
4 times more phosphorus than whole milk
2 times more potassium than bananas
And higher in anti-oxidants than blueberries

The History?
“Found in South America, chia seeds have actually been around for hundreds of years, thanks to the Aztecs and Mayans who used them as a staple food. ‘Chia’ is the ancient Mayan word for strength, and chia seeds were also known as ‘Indian Running Food’ because of the sustained energy they gave runners and warriors.” – Eleni Kyriacou, Marie Claire Magazine

Let’s continue to do things differently this week, instead of a ton of paragraphs, I’m just going to give you an amazing list of how adding these seeds into your diet could help your health:

– Aids in digestive health – regularity, detox digestive system, hydration retention, constipation, prostate problems, IBS, upset stomach, acid reflux
– Brain Power – brightens mood, cell membrane & nervous system health, helps with ADD
– Helps thyroid
– Hearth health – lowers cholesterol, lowers blood pressure
– High energy
– Weight loss
– Promote muscle and tissue regeneration
– Boost metabolism
– Helps issues from diabetes – lowers systolic and diastolic pressure, stablizes blood sugar,
– Reduce or eliminate joint pain
– Anti-inflammatory
– Helps with Menopause and PMS symptoms
– Helps with Celiac disease, hypo-glycaemia
– Great for hair, skin, nails

What’s inside? (Because once wasn’t enough) Calcium, Omega 3s, Omega 6 LA, Anti-oxidants, Fiber, Protein, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Molybdenum, Niacin, Silicon, Sodium, Sulphur, Thiamine, Zinc, Phosphorus, Potassium, Zinc, Boron, Copper, Magnesium, Manganese, Iron
Good for: EVERYTHING. ALL THE THINGS.

Superfood recipe:
Unlike Flax seeds, these don’t need to be ground to get the most bang for your buck. In addition, Chia seeds absorb 9x their volume in liquid. A tablespoon of Chia seeds is the perfect amount to add into your daily diet. But, like it’s sister seed (Flax seeds), they’re so diverse  – you can add them to just about anything —

  • Sprinkle on cereal, yogurt, oatmeal, eggs
  • Add into a smoothie
  • Add to a salad
  • Add to pancake mix and other bake good batters

Chia Breakfast Pudding
An amazing way to start your morning – and easy to make!

Ingredients: Chia-Pudding_RB_2
2 cups unsweetened almond milk
1/2 cup chia seeds
1/2 teaspoon vanilla extract
1-2 tablespoons pure maple syrup or raw honey
Seasonal fruit for topping
Almonds or other nuts for  topping

Directions:

  1. Combine almond milk, chia seeds, vanilla and sweetener in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour.
  2. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts of your choice.Note: This recipe makes enough for two large servings, but feel free to double the recipe and keep it in your refrigerator so that you have breakfast for a few days in a row. It will keep refrigerated for up to 5 days

Chocolate Pistachio Chia Shake
One word: yummy!

Ingredients: Thick-+-Creamy-Chocolate-Pistachio-Chia-Shake-edited-9
1/2 cup unsweetened almond milk, more to thin if desired
2 tablespoons black chia seeds
3 whole medjool dates, pitted
1/3 cup roasted + shelled pistachios, plus more for topping
3 frozen medium + very ripe bananas, peeled and sliced
2 tablespoon unsweetened cocoa powder
1/4 cup plain greek yogurt or use coconut milk yogurt for a vegan option
1 teaspoon vanilla extract

Directions:

  1. In a small bowl mix together the milk and chia seeds. Let this sit for 10-15 minutes.
  2. Meanwhile add the pistachios and dates to the bowl of a food processor or high powered blender. Blend until the mixture becomes finely chopped and almost butter like, scraping down the side as you go. You want to get it as smooth as possible. I let the mixture blend for about 5 minutes.
  3. To the blender add the chia seeds + milk mixture, the frozen banana chunks, cocoa powder, greek yogurt and vanilla extract. Blend until thick, creamy, and smooth, about 3-4 minutes. Scrape down the sides of the blender as needed. If the shake is too thick add more milk to your liking.

Enjoy!

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2 thoughts on “Superfood Wednesday – Chia Seeds!

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