Tagged with 'chia-seeds'

This smoothie bowl is an antioxidant beast! Mixed berries are a natural sweetener, and serve as a source of many important phytonutrients. Specifically, blueberries, raspberries and strawberries are full of flavonoids, which help protect blood vessels and have anti-inflammatory benefits.

Serves 2 creamy smoothie bowls

Ingredients:

2 cups frozen mixed berries (9 ounces), plus fresh berries as a topping. I love using raspberries, blueberries, and strawberries.

1 cup almond milk, chilled

4 teaspoons chia seeds, plus extra for a topping

2 Tablespoons honey

¼ teaspoon ground cinnamon

¼ teaspoon sea salt 

Optional Toppings:

• Fresh berries
• Chia seeds  
• Pepitas
• Hemp seeds 
• Crushed Raw Almonds  

Blend frozen berries, milk, chia seeds, honey, cinnamon, and a pinch of salt in a blender until smooth. Pour the smoothie mixture into two bowls and top with whichever garnishes your heart desires.

Enjoy!

This chia seed pudding is perfect for breakfast or a snack. Light and delicious, plus healthy, packed full of fiber, protein, and antioxidants!

Serves: 4

Ingredients

• 1 cup vanilla-flavored almond milk
• 1 cup low-fat plain Greek yogurt
• 3 tablespoons pure maple syrup, divided
• 1 teaspoon vanilla
• 1/8 teaspoon himalayan salt
• 1/4 cup chia seeds
• 1 pint strawberries, hulled and chopped
• 1/4 cup sliced almonds, toasted

Directions

1. In a medium bowl, whisk together the almond milk, yogurt, 2 tablespoons maple syrup, vanilla, and salt until just combined. Whisk in the chia seeds. Let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.

2. The next day, toss the berries and remaining 1 tablespoon maple syrup in a medium bowl; mix in the almonds.

3. Spoon the pudding into 4 bowls or tumblers; place berry mixture on top and serve.

Chia seeds are so cool! They offer a ton of nutritional value, along with other benefits. They're rich in omega-3 fatty acids, even more so than flax seed. Chia seeds also contain fiber, protein, calcium, magnesium, copper, iron, and zinc among many other nutrients. Chia seeds don't need to be ground to be absorbed by the body and they can be stored for long periods of time without going rancid. I especially love how they help with hydration due to their ability to absorb up to 9-10 times their weight in water! 

Ingredients:

2 cups water

1.5 Tbsp chia seeds

1/2 Tbsp fresh lemon or lime juice, to taste

sweetener, such as maple syrup (optional, to taste)

Tips:

Add to a water bottle or glass mug. Chia seeds will sink and collect at the bottom of the glass quickly, so give it a good stir as needed.

Chia seeds like to get stuck in your teeth. You were warned :)  When chia seeds are soaked in water a gelatinous coating forms around the seed very similar to a tomato seed. This makes it very easy to swallow so the seeds don’t get stuck in your throat. Chia Fresca probably isn’t for people with texture issues, but I’ll leave that up to your discretion.

I recommend this refreshing drink to enjoy any time of the day!

Yum!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Ch-Ch-Ch-Chia!

I'm so intrigued by chia seeds!  The tiny, crunchy balls that become soft and gel-like after soaking in liquid are such a cool little food!  I have been buying them for a couple years now and add them to my oatmeal, smoothies, and homemade energy bars, but wanted another option. 

I found this recipe while looking for kid-friendly recipes and thought it looked yummy, so decided to try it.  It was really quick and easy to throw together.  After 3-4 hours in the refrigerator, the mixture started to thicken into a pudding-like consistency.  Over the course of the 4 hours, the chia seeds soften, yet still provide a textured feel in your mouth.  The vanilla flavor is subtle.  The recipe makes a lot.  Next time I will make a quarter of the recipe so none goes to waste.  Bottom line...my 18-month-old gave this recipe a thumbs up! 

Fun Facts about Chia:

  Chia seeds are rich in omega-3 fatty acids and antioxidants.  Because of the high antioxidant levels, the seeds don't deteriorate and can be stored for long periods of time without becoming rancid.  Chia's don't have to be ground up to make their nutrients available to the body.

Chia and Nutrition Facts:

  Chia seeds provide 11 grams of fiber in 1 Tablespoon (28 grams)!  One Tablespoon also provides 177mg of calcium, close to 20% of your daily calcium needs.  Chia's also provide phosphorus, manganese, and zinc.

Vanilla Chia Seed Pudding 

2 cups milk--I used whole milk for my 1 year old.  You can use any type of milk---cow, almond, rice, etc.

1/4 cup honey, maple syrup, or agave

2 teaspoons vanilla extract

1/2 cup chia seeds

Preparation:

1.  In a small bowl, whisk together the milk, honey and vanilla.  Add the chia seeds and stir to combine.

2.  Refrigerate 4 hours, whisking about every hour.

3.  Serve chilled or at room temperature.

Modifications: 

Consider embelishing your pudding with fruits such as a cup up mango, berries or chopped peaches.  Have fun experimenting with added flavors such as unsweetened cocoa powder, cinnamon, or peanut butter.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist

Recipe is compliments of:  http://weelicious.com/2013/04/08/chia-seed-pudding/