The minuscule, seemingly humble chia seed packs such a magnificent, comprehensive superfood punch that it should be wearing a red cape, flying high in the sky, and saving us all from the evils of bad nutrition.
Never heard of chia other than the Chia Pet? (Don't eat those.
) Well, once you've finished this article you can start your own research at the Nutritional Science Research Institute (NSRI) website, and then you can tell your friends.
Perhaps in the near future it will be as commonplace on grocery store shelves as oatmeal and flax.
It is definitely worth your time to take notice of this humble food that was once a staple in the ancient Aztec and Mayan people's diet.
A mere tablespoon of chia provides an impressive amount of insoluble fibre, keeping your bowels squeaky clean and resistant to colon cancer.
Your bones and every other cell in your body will revel in the health benefits offered by chia's abundant calcium (far more than milk) plus the added bonus of magnesium.
Chia and salmon will squabble about who has the most omega-3 fatty acids, so why not make them both happy and try the Chia Salmon Sandwiches recipe below.
(In terms of the health benefits of omega-3's, the better question might be, "What can't omega-3's do for our health?") Also, chia and blueberries walk hand-in-hand in the antioxidant category, boasting gazillions of disease-prevention, anti-aging benefits.
Whether you are diabetic, overweight, celiac, or suffer from another chronic illness or disease, or perhaps you are healthy overall and and are just looking for an ounce of prevention, add chia to your basket the next time you are at your specialty health or organic food store.
Below are some recipes to try, and you'll soon discover that you can sneak some chia into pretty much anything you already bake or cook.
While there are plenty of superfoods that can do super things, chia DOES IT ALL.
Fibre, protein, minerals, omega-3's, antioxidants...
you'll wonder how such a diminutive seed can fit so much.
Do you want to see the numbers and scientific evidence for yourself? Make NSRI your first and most credible source of information.
One note of caution: Because chia is eaten raw and can't be washed, it must be grown under the highest safety and purity standards.
Your chia container should have the "NSRI Approved" seal on the label.
NUTRITIONAL BREAKDOWN: Each tablespoon of chia contains: 50 calories; 2.
3 g omega-3; 5 g fibre, mostly insoluble; 82 g calcium (More than 4X greater than milk, except you do drink more than 1 tbsp of milk); 45 g magnesium (15% of daily recommended value.
Calcium and magnesium work together, but milk does not contain magnesium.
); and 1.
9 mg iron (10% of daily recommended value).
Chocolate Chia Cookies: Preheat oven to 350 degrees F.
Mix 1/3 c plain yogurt, 2 tbsp chia seeds, and 3 egg whites.
Add this wet mixture to 1 pkg devil's food cake mix (dry mix only).
Stir by hand until dough forms.
This takes a little while, and you may not believe that it will actually turn into a dough, but it does.
Use 2 spoons to drop spoonfuls onto greased cookie sheet (or use parchment paper).
Bake for 10-12 minutes.
Makes 3 dozen.
Chia Fruit Smoothie: Mix 3/4 c fruit juice (such as blueberry, pomegranate, or apple) with 1 tbsp chia seeds.
Put in refrigerator and let sit for 30 minutes or longer.
Add 1/2 c crushed ice and blend in blender for 20-30 seconds.
Add more juice or ice to desired consistency.
Chia Salmon Sandwiches: Drain and flake 2 small cans of salmon (preferably without oil or salt), removing skin and bones.
Mix with 1/4 c finely chopped red pepper, 1-2 tbsp chia seeds, and 1/4 c low-fat mayonnaise-style dressing (or to desired consistency).
Spread onto 4-6 slices of whole wheat bread.
Top each with lettuce and another slice of bread.
Salmon mixture also tastes great with small crackers or tortillas instead of bread.
Never heard of chia other than the Chia Pet? (Don't eat those.
) Well, once you've finished this article you can start your own research at the Nutritional Science Research Institute (NSRI) website, and then you can tell your friends.
Perhaps in the near future it will be as commonplace on grocery store shelves as oatmeal and flax.
It is definitely worth your time to take notice of this humble food that was once a staple in the ancient Aztec and Mayan people's diet.
A mere tablespoon of chia provides an impressive amount of insoluble fibre, keeping your bowels squeaky clean and resistant to colon cancer.
Your bones and every other cell in your body will revel in the health benefits offered by chia's abundant calcium (far more than milk) plus the added bonus of magnesium.
Chia and salmon will squabble about who has the most omega-3 fatty acids, so why not make them both happy and try the Chia Salmon Sandwiches recipe below.
(In terms of the health benefits of omega-3's, the better question might be, "What can't omega-3's do for our health?") Also, chia and blueberries walk hand-in-hand in the antioxidant category, boasting gazillions of disease-prevention, anti-aging benefits.
Whether you are diabetic, overweight, celiac, or suffer from another chronic illness or disease, or perhaps you are healthy overall and and are just looking for an ounce of prevention, add chia to your basket the next time you are at your specialty health or organic food store.
Below are some recipes to try, and you'll soon discover that you can sneak some chia into pretty much anything you already bake or cook.
While there are plenty of superfoods that can do super things, chia DOES IT ALL.
Fibre, protein, minerals, omega-3's, antioxidants...
you'll wonder how such a diminutive seed can fit so much.
Do you want to see the numbers and scientific evidence for yourself? Make NSRI your first and most credible source of information.
One note of caution: Because chia is eaten raw and can't be washed, it must be grown under the highest safety and purity standards.
Your chia container should have the "NSRI Approved" seal on the label.
NUTRITIONAL BREAKDOWN: Each tablespoon of chia contains: 50 calories; 2.
3 g omega-3; 5 g fibre, mostly insoluble; 82 g calcium (More than 4X greater than milk, except you do drink more than 1 tbsp of milk); 45 g magnesium (15% of daily recommended value.
Calcium and magnesium work together, but milk does not contain magnesium.
); and 1.
9 mg iron (10% of daily recommended value).
Chocolate Chia Cookies: Preheat oven to 350 degrees F.
Mix 1/3 c plain yogurt, 2 tbsp chia seeds, and 3 egg whites.
Add this wet mixture to 1 pkg devil's food cake mix (dry mix only).
Stir by hand until dough forms.
This takes a little while, and you may not believe that it will actually turn into a dough, but it does.
Use 2 spoons to drop spoonfuls onto greased cookie sheet (or use parchment paper).
Bake for 10-12 minutes.
Makes 3 dozen.
Chia Fruit Smoothie: Mix 3/4 c fruit juice (such as blueberry, pomegranate, or apple) with 1 tbsp chia seeds.
Put in refrigerator and let sit for 30 minutes or longer.
Add 1/2 c crushed ice and blend in blender for 20-30 seconds.
Add more juice or ice to desired consistency.
Chia Salmon Sandwiches: Drain and flake 2 small cans of salmon (preferably without oil or salt), removing skin and bones.
Mix with 1/4 c finely chopped red pepper, 1-2 tbsp chia seeds, and 1/4 c low-fat mayonnaise-style dressing (or to desired consistency).
Spread onto 4-6 slices of whole wheat bread.
Top each with lettuce and another slice of bread.
Salmon mixture also tastes great with small crackers or tortillas instead of bread.