Chia Seeds


Since getting a bag of chia seeds in my basket of goodies from the Today Show I have gotten hooked on this so called “ancient-grain” and superfood! So what are Chia seeds you ask? They are an unprocessed whole grain that contains high amounts of omega-3 fatty acids, protein, fiber, anti-oxidants and calcium. The high fiber and protein content can help suppress your appetite, keeping you fuller longer! Preliminary research on these seeds have shown positive weight loss and heart health benefits. My challenge to you is to add 1 tablespoon to your diet each day!

 Here are some ideas and recipes using Chia seeds..

  • Sprinkle on your morning cereal or yogurt
  • Add to smoothies
  • Add to baked goods
  • Add  to homemade salad dressings or vegetable dips

Banana Chia Oatmeal 
Ingredients:

  • 1/4 cup quick cooking steel cut oats or 1/2 cup old fashioned oats
  • 1 cup milk, faat free
  • 1 Tablespoon Chia Seeds
  • 1/4 teaspoon cinnamon
  • 1 teaspoon maple syrup
  • 1 small banana
 
Directions:
1. In a medium sauce pan boil water or milk. Once liquid starts boiling, add in steel cut or old fashioned oats. Cover, and turn down heat to low and cook for 5 minutes.
2. Add in chia seeds. Stir to combine and cook another 2 minutes, or until liquid absorbed.
3. Stir in cinnamon, sliced banana and maple syrup.

Servings: 1
Nutrition Information: 378 calories, 60 grams carbohydrate, 18 grams fiber, 18 grams protein, 7.5 grams fat

 

Chia Pudding

Ingredients:
  • 1 cup milk, fat free
  • 1 cup vanilla Greek yogurt, fat free
  • 1 Tablespoon Maple Syrup
  • 1/2 teaspoon pure vanilla extract
  • 1/4 cup Chia seeds
  • 1 cup fresh berries (strawberries, blueberries)
  • 1/4 cup roasted sliced almonds
  • 1/8 cup dark chocolate chips
Directions:
1. Whisk together the milk, yogurt, maple syrup and vanilla extract.
2. Whisk in the Chia seeds.
3. Let stand in the refrigerator for 30 minutes, mix to combine seeds as they may have settled to the bottom.
4. Cover and place in the refrigerator overnight.
4. Top with 1/4 cup of your favorite fruit, chocolate chips and roasted nuts!
 
Servings: 4
Nutrition Information: 200 calories, 21 grams carbohydrate, 10 grams fiber, 11 grams protein, 8.5 grams fat
 
Chia Fruit Smoothy

 
Ingredients:
  • 5.3 oz container of vanilla Greek yogurt, fat-free
  • 1 small banana
  • 3/4 cup frozen fruit
  • 1/4 cup orange juice
  • 1 Tablespoon Chia seeds
Directions:
 
Blend all ingredients until smooth and enjoy! Split with a friend for a great afternoon snack or make for yourself for an easy breakfast.
Whole Recipe
Nutrition Information: 350 calories, 42 grams carbohydrate, 9 grams fiber, 18 grams protein, 5 grams fat
Half Recipe
Nutrition Information: 175 calories, 26 grams carbohydrate, 4.5 g fiber, 9 grams protein, 2.5 grams fat
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