What’s the hype with Chia Seeds? + Recipes!
Let’s talk about Chia seeds! Look, there is no such thing as a superfood. I’m sorry to be the one to break it to you, but we are myth busting the diet talk over here! But, there is such a thing as food that provides you with a lot of nutrient benefits like chia seeds!
I’m a huge fan of chia seeds because not only do they change in water (did you know they become gel like?!), they also provide a powerhouse of nutrients!
Chia seeds provide:
Fiber, which helps promote a healthy and functioning digestive tract.
Omega-3 fatty acids, which lower triglycerides (a type of fat in the blood), raise HDL (the good cholesterol) and prevent blood clots! Did you know omega-3 fatty acids are essential fatty acids because we cannot make them on our own? We have to eat them!
Stool bulk! Yes, I said it. As an dietitian I talk about feces (poop, stool) a lot because it is part of overall health. Did you know your feces says a lot about the way you eat? Chia seeds help you form more solid, healthy and formed stool, which can be especially beneficial if you suffer from unformed stools (loose, pellet like, etc).
Chia seeds can be added to meals and snacks such as:
Adding a tbsp of chia seeds to your smoothie
Sprinkling chia seeds on top of your oatmeal (or adding it to your overnight oats)
Adding them to jams
Baking with them
Creating puddings
My Intern, Esti, has been nice enough to put together 3 of her favorite recipes that include chia seeds and taste delicious!
These recipes are not only kid friendly and fun to make with your kids, but they are a great way to add chia seeds without even noticing them.
She also put together a recipe that includes nuts! As many of you know I am deadly allergic to nuts, but I know you enjoy it so I wanted to include a tasty nut bar option for you. Thank you, Esti!
CRANBERRY ALMOND PROTEIN BARS (similar to KIND bars!)
Recipe modified from: https://www.gimmesomeoven.com/cranberry-almond-protein-bars/
Photo by Intern Esti Lichtenstein
INGREDIENTS
2 cups oven roasted salted almonds
2/3 cup puffed rice cereal
2/3 cup dried cranberries
1/2 cup unsweetened coconut flakes
1 heaping tablespoon chia seeds
1/3 cup brown rice syrup
2 tablespoons honey
1 teaspoon vanilla extract
Directions
Line an 8 x 8 baking dish with parchment paper. Set aside.
In a large mixing bowl, add almonds, puffed rice cereal, cranberries, coconut, and chia seeds, and toss to combine. Set aside.
Stir brown rice syrup, honey and vanilla together in a small saucepan. Heat over medium-high heat until boiling, stirring occasionally. Then let the sauce boil for 4-5 minutes, or until it reaches about 260 degrees, stirring occasionally. (The sauce will bubble up quite a bit, so keep an eye on it.) Once it’s ready, pour it evenly over the almond mixture and very quickly stir the mixture until it is evenly coated with the sauce. It hardens quickly, so you’ll need to move fast!
Quickly transfer the mixture to the lined baking dish and press it firmly into the dish in an even layer. (You can use the bottom of a measuring cup to help press the mixture down into the pan.) Let the bars cool for 30 minutes or until they reach room temperature. (You can speed up this process a bit by placing them in the refrigerator if you’d like.) Then carefully lift up the parchment paper from the baking dish and transfer it (with the bars) to a cutting board. Cut the bars into your desired shapes and sizes. Then place in a sealed container and store at room temperature until ready to eat.
The bars will last up to 10 days. Or if you freeze them, they will last up to 3 months.
Energy Balls
Recipe from: https://www.gimmesomeoven.com/no-bake-energy-bites/
Photo by Intern Esti Lichtenstein
Ingredients
1 c oats
2/3 c coconut flakes (I did a mix of unsweetened and sweetened coconut)
1/2 c peanut butter
1/2 c flaxseed (optional)
1/2 c chocolate chips
1/3 c honey
1 T chia seeds (optional)
1 t vanilla extract
Directions
Mix all ingredients in a bowl.
Let the mixture sit in fridge for about 1/2 hour.
Roll into small balls
Store in airtight container in fridge.
Chia pudding
Recipe from: https://www.delish.com/cooking/recipe-ideas/a28929331/chia-pudding-recipe/
Photo by Intern Esti Lichtenstein
Ingredients
1/4 c chia seeds
1 c milk of your choice
2 t maple syrup, honey or agave
1 t vanilla extract
Pinch of salt
Optional- packet of sweetener ⠀⠀
Directions
Combine all ingredients in a bowl and mix. Cover and refrigerate overnight to get a thick consistency. Enjoy with toppings of your choice!
We hope you enjoy these recipes!
