Superfood Essential Recipe
Easy and delicious! Here’s one of my favorite superfood recipes that I make over and over, but, never get tired of eating. Chia pudding is great for breakfast, as a snack, and even to add as a thickener to smoothies! I enjoy it most with seasonal fresh fruit, nuts, raisins or dried fruit. In the photo, I’ve added sliced bananas, pears, whole black berries, orange slices, nuts and raisins, and apple pie spice, both in the chia and as a garnish. It’s so wonderful to enjoy a delicious meal comprised of superfoods! Because I consider chia seeds to be an important addition to a healthy diet, here’s more about how they can make you so much healthier.
The Nutritional Benefits of Chia Seeds
There’s an amazing amount of energy in one tiny package! Some of the reasons chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals. Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants. If you’re eating healthier, or for vegans and vegetarians, they’re also a great source of plant protein with 4.4g protein in just one tiny ounce. And, there’s a lot more health benefits, too.
The Health Benefits of Chia Seeds
You’ll look younger and be healthier! Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system, building stronger bones and muscles, and more. They’ve even been linked to helping reverse diabetes. Continue reading for possible side effects and how to eat them.
An Extensive List of Benefits
Great for getting into better shape! The unique properties and benefits of chia seeds is enormously long. However, for diabetics, you’ll want to learn more about how chia seeds can halt or reverse the progression of disease and balance blood sugar levels. If you work out or are trying to get to a healthier weight, chia seeds boost your metabolism. This is also important for those trying to put on lean muscle and belly burn fat. Eating chia seeds also improves stamina and endurance, making it a great source of nutrition especially if you’re looking to get in better shape.
Precautions with Chia Seeds
Since chia seeds can hold up to 12 times their weight in water, they’re wonderful to prevent dehydration. However, if you choose not to soak them, they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated. You can always add them whole to smoothies or sprinkle them over other foods, but, they do tend to stick to your teeth. Wondering what they taste like?
How to Eat Chia Seeds
Chia seeds have a mild, nutty taste and can easily be added to most dishes as a garnish, yet chewing small seeds like flax or chia generally doesn’t make the omega-3s and other nutrients readily available for digestion and assimilation. The best way to access their vitamins and minerals is to either grind or soak them. This basic recipe for overnight vanilla chia pudding is great because it makes the nutrients easier for your body to absorb. That’s one reason why you’ll want to plan in advance to incorporate them in your meals. If you prefer to grind them, a spice (or coffee) grinder, or high powered blender will do the trick for you. This recipe accomplishes this very nicely for you!
- ½ C Chia seeds
- 2 C Unsweetened almond or coconut milk (more or less depending on how thick you want it)
- 1 T Agave nectar, maple syrup, or honey
- 1 t Vanilla extract, or almond, coconut, or lemon extracts
- ½ t Ground Cinnamon, Chai spice mix, Apple pie spice, Pumpkin pie spice, or Allspice (optional)
- ¼ C Ground nuts and raisin mixture, (optional) just whole nuts like unsalted walnuts, pecans and almonds are good, too.
- In a quart-sized jar with a tight fitting lid, combine chia seeds and milk of choice.
- With a spoon, stir very well, a few times, for the next 6 minutes.
- Add the sweetener, vanilla or flavoring, spice mix, if using, and stir well again.
- Tighten lid and place in the refrigerator for at least 3 hours, or, up to overnight.
- Tips for the best texture:
- If this is your first time making this, you’ll want to decide how thick or thin you like it.
- Is it thick enough, or too thick; it will depend on the milk you use.
- Once you remove from the refrigerator and stir, if it is too thick, add more milk to thin, stir less, and eat as desired.
- Or, if it is too thin, stir more before refrigerating, or add up to ¼ cup more chia seed, and wait for another 30 minutes for it to thicken, then stir again and serve.
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