Incorporating Chia Seed

Chia seeds are a very tiny powerhouse of nutrition and, for that reason, I encourage our patients to figure out ways to incorporate them into the diet.  However, I confess, it can be difficult to find satisfying ways to do it because of the nature of chia seed. Very tiny, these seeds have little taste. They are not suited for snacking on like with pumpkin seeds.  Eaten whole and raw, they tend to get stuck in your teeth too. But it is hard to ignore the 10 grams of fiber, 5 grams of protein, healthy fat, and calcium, magnesium and phosphorus content found in just 2 tablespoons of them. 

So here are several ways to add them to your diet without any hassle:

  • Add them to your protein shake. This is one of the most popular options and an easy way to get them into the diet, especially well hidden if you use a blender. Add 1-2 tablespoons of whole seed to the blender for the best results.  It will help to thicken the shake too.
  • Thickener for stews or gravy. This is a great gluten free way to avoid the use of wheat flour and increase fiber at the same time.  When moistened, chia seeds dissolve into a thick mucilage (the fiber), much like an egg white.  Simply soak the seeds in a little water, or a portion of the gravy for 5-10 minutes, then stir the mixture into the pot.
  • As a binder for meatballs and burgers. Instead of eggs or breadcrumbs, use chia seeds to bind your meat together. Use 2 tablespoons of seeds per pound of meat. They can be added dry or first softened in a little water for 5-10 minutes and then added.
  • Or try this easy breakfast recipe from our website: https://woodlandswellnessmd.com/chia-pudding-blackberries-coconut-pistachios.html/

Live Well, Eat Well, Increase your Fiber.  

By |2020-12-30T16:40:18-06:00October 13th, 2020|General, Recipes|

Chia Pudding with Blackberries, Coconut and Pistachios

A healthy pudding alternative!

A Whole30 Breakfast Idea from copymethat.com

Makes 1 serving

 

Ingredients:

    •  ½ cup blackberries

    • 3 tablespoons chia seeds

    • 1 cup unsweetened nut milk

    • ¼ teaspoon vanilla extract

    • 1 tablespoon unsweetened shredded coconut

    • 10 raw, unsalted pistachios

Directions:

  1. 1. In a small mixing bowl, crush the blackberries with a fork so that they’re the consistency of a thick jam.

 

  1. 2. Add chia seeds, almond milk, vanilla extract, and shredded coconut.

 

  1. 3. Stir everything together to combine, then transfer to a small airtight container and refrigerate overnight.

 

  1. 4. When you’re ready to eat the pudding, roughly chop the pistachios and sprinkle them over the chia pudding to eat.

330 calories, 23.9 g fat (4.5 g saturated fat), 29.5 g carbohydrate (20.5 g dietary fiber, 9g net carbohydrates, 5.3 g sugars), 10.8 g protein, 0 mg cholesterol, 182 mg sodium

By |2018-02-24T11:16:33-06:00February 18th, 2018|Articles, General, Recipes|

Chia Seeds

Chia seed is a species of flowering plant in the mint family and is native to central and southern Mexico and Guatemala. They are usually grown organically, are non-GMO and naturally free of gluten. They have become trendy as of late and have been given the status in the nutrition world of being called a “superfood”. This is one superfood that I truly recommend because the nutritional value, ounce for ounce, is rather astounding. (If you are in a hurry to figure out how to use them, skip to the bottom of the article!)

 chia seeds

The Nutrition Profile –Amazing!

2 Tablespoons of Chia Seed contains the following:

Protein – 4.4 grams

Fat – 9 grams

Omega-3 fatty acids – 4915 mg

Omega-6 fatty acids – 1620 mg

Carbohydrates – 12 grams

Fiber – 11 grams (42% of the Recommended Daily Value)

Calcium -18% of RDV

Manganese – 30% of the RDV

Magnesium – 30% of the RDV

Phosphorus – 27% of the RDV

Zinc – 7% of the RDV

Chia also contains essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, boron, Vitamins A, B, E, and D as well as sulfur, iron, iodine, niacin, and thiamine and they are a rich source of antioxidants.

Good for Everything (almost!)

This impressive nutritional evaluation means that, for just 2 tablespoons a day, you can derive a great deal of potential benefit including:

  • Chia is a balanced food offering high quality protein, fat and carbohydrates. When you eat them, you get some of every primary building block for life.
  • A digestive health superstar, the carbohydrates in chia are almost totally from fiber. This helps to provide satiation, balance blood sugar, promote bowel regularity, and have a gel forming action in the soluble fiber that works as a prebiotic supporting the growth of probiotics in the gut. By weight, chia seeds are 40% fiber, making them one of the highest sources of fiber available.
  • Antioxidant rich, chia can be a reliable and powerful protection against free radical damage in the body, the damage that promotes aging (yes including wrinkles!), inflammation and disease.
  • One small study [i] in Type 2 Diabetics showed that chia seeds can significantly lower blood pressure and C-reactive protein (a marker for inflammation).
  • Chia has the ability to reverse inflammation, regulate cholesterol and lower blood pressure, all of which support heart health. [ii]
  • The protein in chia is complete, meaning that it provides all of the essential amino acids that the body requires but cannot make for itself. Since it is a plant protein, it offers a good source of protein for those who do not consume animal protein.
  • Chia seeds offer an excellent source for calcium as well as most of the other essential nutrients for bone health including phosphorus, magnesium, and boron.
  • Chia is high in linoleic acid, a fatty acid which helps the body absorb the fat soluble vitamins A, D, E and K.

How to use Chia Seed:

  • Add to organic yogurt or a non-dairy almond or coconut milk yogurt.
  • Add to organic unsweetened applesauce.
  • Drink them by soaking seeds (1.5 Tablespoons) in 8 ounces of water for about 30 minutes or more. Chia seeds hold 12 times their weight in water. When soaked, they can offer great hydration to your body. Unsoaked chia can steal hydration from your body so be sure to drink plenty of water throughout the day to keep your body hydrated.
  • Make a pudding by putting ¼ cup chia seeds in 8 ounces of nut milk and allow to soak overnight in the refrigerator. Top or blend with pureed mango, blueberries, strawberries, banana, or raspberries.
  • Pulverize and use chia seed in gluten-free recipes for pancakes, muffins, and breads.
  • Add to a protein smoothie.
  • Use in chili or stew to increase nutrition and volume, allowing your shopping dollar to go further without diluting flavors.
  • Grind and combine with ground pecans, walnuts, hazelnuts, almonds and coconut flakes. Then add hot water for a wonderful low carb breakfast porridge. Sweeten with stevia or lo han if desired.

[i] http://care.diabetesjournals.org/content/30/11/2804.long

[ii] http://www.clevelandclinicwellness.com/Features/Pages/chia-seeds.aspx#

 

 

 

 

 

 

 

 

 

By |2015-03-22T23:02:26-05:00March 22nd, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|
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