As you all know it by now, I’m not a huge fan of veggies. I know , they are important to have my health in order, so that’s why I always try to find new ways to add some fiber and nutrition to my diet, but in the way it won’t taste or feels like I’m eating grass or something too green! 🙂
In my previous post , I wrote about kale and its wonderful properties. Now I’ve found Chia Seeds.
Slowly, but summer is here , so we an experiment with salads, puddings and smoothies . The great thing is that we can ALL , add Chia Seeds to ALL of the above mentioned. YAY!
Ohh, little wonders! It is the perfect way of eating healthy , but still enjoying it.
Nowadays, chia is becoming better known as a great source of healthy omega-3 fats and fiber, and it’s an easy food to add to your diet.
Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs. It’s remained in regular use in its native countries, but was largely unknown in North America until researcher Wayne Coates began studying chia as an alternative crop for farmers in northern Argentina about 29 years ago.
Coates started his work on chia in 1991, and since then has become an advocate of the tiny seed’s health benefits. The human trials are limited —as is often the case with food research— but the anecdotal evidence of chia’s positive health effects include boosting energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol.
The little seed — which comes in either white or a dark brown and black colour — also has a huge nutritional profile. It contains calcium, manganese, and phosphorus, and is a great source of healthy omega-3 fats. As an added benefit, chia seeds can be eaten whole or milled, while flax seeds have to be ground before consumption in order to access their health benefits for example.
When you’re buying chia, both the white and black seeds are good choices, but Coates warns to make sure you’re getting a good quality product by avoiding either red seeds (immature chia seeds), or black seeds that are smaller than regular chia seeds (weed seeds). Coates sells the seeds himself, but they are available from many different health food stores and supermarkets.
So once you’ve got your seeds, how to you add them to your diet? “The easiest way is to add it to everything and anything,” Coates says.
The seeds are tasteless so they won’t affect the flavor profile of your food, which makes them easy to integrate into your meals. They can be sprinkled whole on top of salads or toast or added milled to smoothies, and even add them to ice cream.
Very good reasons to add Chia Seeds to your diet ASAP:
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
Can Be Digested Whole
Unlike flax-seed, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
Easy and “Must-Try” recipes with Chia Seeds:
31 easy and delicious recipes:
Kid-friendly ways to add more fibers to our little-one’s diet:
And one more website for luck :
There you have it! If you are still in the group of “non-believers” , try to add it to a smoothie at first… you won’t regret it for sure!
If anyone finds new recipes and more info, please let me know!
Please try my Charming new friend Chia! 🙂
Till next time everyone! 🙂