Superfood Spotlight: Chia Seeds

Yes, I have bought the seeds but am too scared to try anything yet!

This would be at about my level!



     
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Rich in a number of vital nutrients, chia seeds are a heart healthy food that provides a natural boost of energy.

Chia? You mean that fuzzy plant?

As a matter of fact, yes. Although chia seeds are used as fun, playful items, they are also edible and extremely nutritious. Chia, or Salvia hispanica, is a species of flowering plant related to mint. This tiny seed measures just 2 millimeters long but packs a powerful punch of nutrients and health benefits to go along with a pleasant, nutty flavor.

Native to Argentina, Paraguay and Mexico, chia seeds originated as a food source for the Aztec and Mayan civilizations. The word chia means strength, and both cultures used the seed as an energy booster, making chia the perfect nutritious addition to a variety of healthy dishes.

Each 3-tablespoon serving of chia seeds contains just 160 calories and is rich in omega-3 and omega-6 fatty acids. Add to that chia’s 5 grams of protein, 12 grams of fiber, 20 percent of your daily value of calcium and iron, 10 percent of your daily value of vitamin A, and 8 percent of the daily recommended dose of vitamin C, and youll find it easy to include a serving with every meal.

Studies suggest that eating chia slows down how quickly our bodies convert carbohydrates into simple sugars, making the seed a perfect meal add-in for diabetics. The seeds can also assist with overeating issues. Chia helps you feel fuller longer, while blocking a small amount of calorie absorption due to its gelling tendency within the GI tract.

Chia also helps the body stay hydrated by absorbing liquid, making it a popular choice for athletes and outdoor enthusiasts. To top it off, chia contains more omega-3 fatty acids than salmon, establishing the seed as a true heart-healthy food.

Did you know?

A serving of chia seeds contains more nutrients than many popular health foods:

100% more potassium than a banana
200% more iron than spinach
300% more selenium than flax seeds
500% more calcium than whole milk
600% more omega-3 than wild salmon
1,400% more magnesium than broccoli

Holy (Chia) Guacamole!

Makes 8 servings • Prep time: 15 minutes • Cook time: none

Ingredients

• 1 large tomato
• 2 Tbsp. chia seeds
• 1 large avocado
• cup red onion, minced
• cup cilantro, chopped
• 1 jalapeo pepper, seeded, deveined and minced
• Juice from lime
• tsp. salt, or to taste

Cooking Directions

1. In a food processor, pulse the tomato into a chunky puree. Transfer to a small bowl, add the chia seeds and stir well. Let sit for 10 minutes to allow the chia seeds to absorb the tomato juice.
2. In a large bowl, mash the avocado with a fork. Add the onion, cilantro, jalapeo, lime juice and salt. Mix well. Add the thickened tomato-chia mixture and stir.
3. Serve with tortilla chips. To lighten up even more, serve with sliced cucumbers and radishes.

Per Serving: Calories 65, Carbs 4g, Fat 5g, Protein 2g
*21% less calories, 20% less carbs and 37% less fat than regular guacamole

Spicy Vegan Burgers

Makes 12 burgers • Prep time: 30 minutes • Cook time: 20 minutes

Ingredients

• 5 Tbsp. chia seeds
• 1 cup water
• 1 Tbsp. coconut oil
• 1 onion, diced
• 1 clove garlic, minced
• 1 Tbsp. cumin
• 1 Tbsp. chili powder
• 1 18-oz. can black beans, drained and rinsed
• 1 tsp. oregano
• cup cilantro, chopped
• 2 Tbsp. sesame oil
• cup almonds, roasted and chopped
• 1 cup sunflower seeds, roasted and chopped
• 3 cups fine breadcrumbs
• cup soy sauce
• 2 cups carrots, grated
• 2 cups oats
• Flour for dredging
• 2 Tbsp. coconut oil

Cooking Directions

1. Mix chia seeds and water in a small bowl. Let sit for 5 minutes, until seeds have absorbed the water and form a gooey texture, similar to a raw egg yolk.
2. In a large skillet, saut onions and garlic in coconut oil. Place in a large mixing bowl and let cool. Add chia mixture and remaining ingredients; mix well. Shape into 12 patties and dredge in flour.
3. Heat coconut oil in a large skillet over medium heat. Brown burgers in batches until golden on each side and heated through.
4. Store leftover burgers in the freezer for a quick and easy meal later.

Tip: If you want to skip all the chopping, throw ingredients together in a food processor and pulse until chopped.

Per Serving: Calories 295, Carbs 36g, Fat 13g, Protein 11g

Nutty Agave Granola

Makes 5 cups • Prep time: 15 minutes • Cook time: 30 minutes

Ingredients

• cup extra virgin coconut oil, melted
• cup agave
• 1 tsp. ground cinnamon
• 2 Tbsp. packed coconut palm sugar
• 1 tsp. vanilla
• cup chia seeds
• 3 cups old fashioned rolled oats
• cup slivered almonds
• cup raw sunflower seeds
• cup raw pumpkin seeds
• 2 Tbsp. flax seeds
• 2 Tbsp. wheat germ
• tsp. sea salt

Cooking Directions

1. Line a baking sheet with parchment paper. Preheat oven to 350F.
2. In a small bowl, heat coconut oil in the microwave until melted. Add agave, cinnamon, coconut palm sugar and vanilla, then stir until smooth.
3. Combine the oats, almonds, sunflower seeds, pumpkin seeds, flax seeds, wheat germ and salt in a large bowl.
4. Add the wet mixture to the dry mixture and stir, making sure everything is evenly coated. Spread the mixture evenly on the prepared baking sheet. Bake, stirring occasionally, until golden brown and crisp, 25-30 minutes.

Per Serving: Calories 191, Carbs 20g, Fat 10g, Protein 5g

All Day Energy Bars

Makes 25 bars • Prep time: 15 minutes • Inactive prep time: 12 hours • Cook time: none

Ingredients

• 2 cups raw almonds
• 1 cup agave nectar
• 2/3 cup coconut oil, melted
• 2 tsp. vanilla
• 1 tsp. kosher salt
• 4 cups rolled oats
• 1 cup unsweetened shredded coconut, divided
• cup chopped almonds, divided
• cup dried apricots (or dried fruit of your choice), chopped
• cup chia seeds
• cup dark chocolate chips

Cooking Directions

1. Line 9×9 pan with wax paper.
2. In a high-speed blender or food processor, combine 2 cups raw almonds, agave, melted coconut oil, vanilla and salt. Blend until smooth.
3. In a separate bowl, combine oats, cup shredded coconut, half of the chopped almonds, apricots or dried fruit of your choice, and chia seeds. Stir agave mixture into dry ingredients. Reserve remaining almonds, shredded coconut and dark chocolate chips for topping.
4. Spread mixture into pan. Cover top with wax paper and press evenly to compact; remove wax paper. Melt chocolate chips in microwave, stirring every 30 seconds. Spread melted chocolate evenly over top of bars. Sprinkle with remaining shredded coconut and chopped almonds. Let sit at room temperature overnight uncovered.

Per Serving: Calories 203, Carbs 27g, Fat 10g, Protein 4g

Vanilla Chia Pudding Parfaits

Makes 4 servings • Prep time: 5 minutes • Inactive prep time: 15 minutes • Cook time: none

Ingredients

• 1 cup unsweetened vanilla almond milk
• 1 cup plain low-fat
• Greek yogurt
• 2 Tbsp. agave, plus
• 4 tsp. for serving
• 1 tsp. vanilla
• Kosher salt
• cup chia seeds
• 1 pint strawberries, hulled and chopped
• cup sliced almonds, toasted

Cooking Directions

1. In a medium bowl, gently whisk the almond milk, yogurt, 2 Tbsp. agave, vanilla and 1/8 tsp. salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
2. The next day, in a medium bowl, toss the berries with the remaining 4 tsp. agave. Mix in almonds.
3. Spoon the layers of pudding and berry mixture into 4 bowls or glasses.

Per Serving: Calories 200, Carbs 27g, Fat 7g, Protein 10g

Lemon Chia Seed Muffins

Makes 12 muffins • Prep time: 5 minutes • Cook time: 20 minutes

Ingredients

• 1 cups all-purpose flour
• 2 tsp. baking powder
• tsp. salt
• cup agave
• cup part-skim ricotta cheese
• cup water
• cup coconut oil, melted
• Zest of 2 lemons
• 2 Tbsp. fresh lemon juice
• 1 egg
• 2 Tbsp. chia seeds

Cooking Directions

1. Preheat oven to 375F. Line a muffin tin with paper liners or grease with coconut oil.
2. In a large bowl, whisk together dry ingredients. In a medium bowl, mix together the remaining ingredients except for chia seeds.
3. Make a well in the center of the dry ingredients, pour the wet ingredients in and mix with a wooden spoon. Be careful not to overmix. Gently fold the chia seeds into the batter.
4. Divide batter evenly into muffin tin. Bake for about 16 minutes, until an inserted toothpick comes out clean.

Per Serving: Calories 200, Carbs 32g, Fat 7g

Source:- http://healthylivingmadesimple.com/superfood-spotlight-chia-seeds/