Super Food Friday– Chia Seeds

Chia seeds are one of my favorite super foods! They are so diverse and beneficial. Read on to find out why:

Benefits of Chia Seeds:

  • High antioxidant food

    • Can reverse oxidative stress (free radicals), assisting in skin repair and preventing premature aging
  • Super high in fiber

    • Nearly 11 grams in 1 ounce
    • Prebiotic
  • High in omega-3s

    • Reduce inflammation
    • Lower blood pressure
  • Rich in Alpha-Linolenic Acid

    • Chia seeds have actually been proven to prevent and reverse diabetes!
  • Impressive amount of calcium

    • Just 1 ounce has 18% of the recommended amount of calcium
    • Strong bones and healthy muscles
    • Also contains boron, which is important for metabolizing other nutrients
  • Excellent source of plant-based protein

    • Can absorb more than 10 times their weight in water
    • Assists in hydration and absorption of electrolytes- great for athletes!
  • Slows sugar absorption and conversion to carbohydrates

    • Sustained energy boost
    • Enhance metabolism

Chia seeds are easily digested in the human body. Unlike flaxseed, chia does not have to be ground in order for your body to absorb the nutrients inside. You can get the most nutrients out of chia seeds, though, by soaking them in liquid. Most of the ways I like to use them include liquid, though they can be eaten raw as well. Try them in smoothies or grind them and sprinkle on anything!

Always drink plenty of water when consuming chia seeds, or any high-fiber food!

Simple Chia Pudding

1/3 c white chia seeds
1 1/2 c almond milk
2 Tbsp maple syrup
1/2 tsp vanilla

Combine all the ingredients in a pint jar. Cover the jar with a lid and give it a vigorous shake.
Chill for about an hour, then return to the jar and shake it up. Let chill for at least 4 hours- overnight is even better. Chia seeds will expand and turn into pudding the consistency of applesauce (it won’t get really thick).
Serve cold with sliced fruit or toasted nuts on top. Also try adding different flavors, like pureed fruit, cinnamon, cocoa or peanut butter.

Blackberry Chia Jam

1 c blackberries
1 nectarine or peach, peeled and cubed
1 1/2 Tbsp lemon juice-about half a lemon
1 to 2 Tbsp honey
2 Tbsp chia seeds
In a small saucepan, combine the blackberries, nectarine or peach and lemon juice over medium heat. As the fruit heats up, smash the fruit using the back of a fork until they break down. This should take 3 to 5 minutes.

Sweeten the mashed fruit with 1 to 2 tablespoons of honey, to taste. Add the chia seeds and stir once. Remove from the heat and let the jam set for about 5 minutes to thicken. Cool and store in glass jar in the refrigerator for about 2 weeks. Can also be frozen.




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