April 29, 2014

Ten Ways to Use Chia – These seeds are a powerhouse of nutrition

By Lindsey Brost, RD, LDN
Hy-Vee Registered Dietician
(309) 792-1507 lbrost@hy-vee.com

Chia seeds are all the rage these days and with good reason. These seeds are a powerhouse of nutrition. Four grams of fiber are found in every tablespoon of chia seeds. Fiber may be beneficial in blood glucose control, weight management, digestive health, cancer prevention and heart health. Most of us think of fish when we hear omega-3 fats; however, chia seeds are also a very good source of these fats. Omega-3 fats are good fats and may be important to brain health, as well as heart health. Besides being a source of fiber and omega-3 fats, chia is a good source of antioxidants.

Here are 10 great ways to use chia:

• Smoothies or Yogurt – Add 1 tablespoon of chia to your favorite smoothie or yogurt.
• Pudding – You can make a delicious pudding using chia and milk or milk alternative
• Baked Goods – The next time you make muffins or cookies, add some chia to the recipe
• Egg Substitute – Soak 1 tablespoon of chia seeds with ? cup of water to replace 1 egg in a recipe
• Grilling Meats – Add chia seeds to BBQ sauce to thicken
• Breading – Mix chia seeds with panko or breadcrumbs to add fiber to your recipe
• Pancakes and Waffles – The next time you make breakfast, add chia seeds to your mix
• Soups – Chia seeds make an excellent thickener for soups
• Hot cereals – Top your favorite hot cereal or make a
refrigerator oatmeal
• Tomato Juice – Add to tomato or vegetable juice to boost the fiber

The next time you are looking to include chia in a meal, look no further than this list of 10 great ideas.

Fruity Refrigerator Oatmeal

All You Need:

? cup old-fashioned oats
? cup vanilla Greek yogurt
? cup skim milk
1 tablespoon chia seeds
? cup fresh or frozen fruit

All You Do:

1. Add oats, yogurt, milk and chia seeds to a pint-sized Mason jar or 2-cup storage container with plastic lid. Stir ingredients together. Top with fruit.
2. Cover and let stand in refrigerator overnight. Serve cold.

Recipe from The Yummy Life blog

Superfood Triple Berry Chia Pudding

All you need:
1 cup unsweetened almond/coconut milk beverage (used Almond Breeze)
2 tablespoons chia seeds
3/4 cup fresh blueberries, blackberries and raspberries
5-6 drops liquid stevia (or sugar/honey to taste)

All you do:

1. Combine the Almond Breeze almond-coconut milk together with the chia seeds and fruit in a glass jar with a lid. Cover and shake well; set aside for 15 minutes. Give it another good shake. Then refrigerate overnight or at least 5-6 hours.
Nutrition Facts: 110 calories, 5 g total fat, 65 mg sodium, 16 g carbohydrate, 5 g fiber, 9 g sugar, 3 g protein
Source: skinnytaste.com

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Filed Under: Health & Wellness

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