When it comes to superfoods, Chia Seeds are the true MVP. Although small size, they are powerful in many other ways. Nutritionally, they really pack a blow. Chia’s seeds are full of nutrients that your body needs, including protein, fiber and fat. As for the versatility, they also kill that game, providing endless ways to consume them, including the classic pudding of Chia seeds, the tropical palettes of Chia de Bloat, and Chia watermelon cocktails with a vodka splashes. Look, they told you that they were versatile.
Here is some backstory in the popular seed: “Chia is a beautiful plant of the purple flowering desert also called Salvia Hispanica,” said herbalist and holistic health coach Rachelle Robinett in an episode of Well + Good’s Plant Based YouTube series. “He is a member of the mint family, we love because he is rich in medicine. So many plants in this family have so many wonderful benefits.”
Although Chia’s seeds have been elevated to the state of elite in the Food Department in recent years, they are back, we are talking about thousands of years, and do not show signs of deceleration. The only challenge with Chia seeds is to find new creative ways to use them. Luckily for you, we have done the work of the leg. Continue reading to learn the health benefits of Chia seeds and how to use Chia seeds in different dishes beyond Just Chia Seme Pudding.
Chia seed nutritional stats
First, the facts. According to Tamar Samuels, a nutritionist and co-founder of Culina Health, a holistic coaching and online education platform, a single ounce of chia seeds contains:
- 11 g of fiber
- 138 calories
- 4 g protein
- 9 g fat (5 of which are omega-3 fatty acids)
Health Benefits of Chia Seeds
They’re Full of Healthy Fats
Chia’s seeds do not play when it comes to healthy fats. “Chia seeds are the source of best-known plants of omega-3 fatty acids, even better than flax seeds,” says Samuels. “About 75% of the greases in Chia seeds consist of omega-3 alpha-linolenic acid (wing), while approximately 20% consists of omega-6 fatty acids”.
They’re Full of Fiber
Chia Seeds also stands out in the fiber department. An ounce contains 11 grams of fiber. “The standard RDI [the recommended dietary intake] for women is 25 grams of fiber per day, while men need 35 grams of fiber per day,” says Samuels. “So only two spoonful could have you well on your way.” Since Chia is mostly insoluble fiber, it can help reduce your risk of diabetes and cholesterol.
They’re high in protein
“By weight, Chia’s seeds are approximately 14% protein, which is very high compared to most plants,” says Samuels. Then, if you do not consume animal food, know that Chia’s seeds are a great source of protein.
They support bone health
Chia’s seeds are full of nutrients that promote bone health, such as calcium, phosphorus and magnesium. In fact, says Samuels, Chia’s seeds have more calcium than most dairy products, approximately 18% of the RDI at an ounce of Chia seeds.
They Give You an Energy Boost
One of the perks of eating chia seeds is that they give you energy. “It’s not that chia is directly stimulating,” Robinett said in the Plant Based episode. “It is that it is so dense that we have a ton of energy and calories and nutrients available in a very small amount.” So maybe instead of reaching the fourth cup of coffee, go to a refreshment of Chia seeds. “That efficiency can be useful to guide our [weight management], since when you need a small fast sandwich, something that can energize it but not be a complete meal.”
How to use chia seeds
Almost any way you want! Eat them raw, cooked, whole or zero. An important thing to keep in mind is that they absorb a lot of liquid (approximately 10 to 12 times their weight). So before consuming them, it is ideal to soak them in water, yogurt or their favorite alternative milk for a few hours so they can swell. In this way, they do not absorb as much water from their own body as they move through their digestive system.
As a side note, Vanessa Rissetto, a nutritionist and co-founder of Culina Health, Advice that if you are going to increase your fiber intake with Chia’s seeds, it is also a good idea to take more water so you do not have problems to go to number two later. TMI type, but it had to be said.
Mix chia seeds with Greek yogurt
Rissetto recommends mixing Chia seeds with non-Greek yogurt. Add 2 tablespoons of Chia seeds and some raspberries for a healthy refreshment packed with fiber (11 g of Chia and 8 g of berries), proteins (19 g of yogurt protein and 4 g of Chia), and fat, which It will help keep it full until your next meal.
Add chia seeds to oatmeal or cereal
Add Chia seeds to your morning oatmeal or cereal is an easy way to add more nutrients. Or better yet, oats overnight. Mix Chia’s seeds with almond milk, almond butter, honey and oatmeal rolled in a covered bowl or a bricklayer and put it on the refrigerator. In the morning, your night oat is ready to go. Cover with any fruit you have in your hand. Cherries, berries and bee pollen make a good combo.
Make a salad dressing
If you thought that Chia’s seeds were only great for breakfast dishes, you thought badly, my friend. They also make a great addition to vegetation or rice dishes. Another option: Mix the seeds in a salad dressing. This recipe for Blueberry Chia salad dressing includes apple vinegar, sea salt, ground pepper and maple syrup. Then it is used to overcome roasted carrots, the fennel, quinoa and the baby arugula.
Have a chia seed cocktail
Give your next happiness a healthy twist by adding Chia seeds to your cocktail. This recipe for Mula Cumbia has no added sugar and is super refreshing. It has watermelon, vodka, juice of Lima, ginger beer and, of course, Chia seeds. Basically it’s summer in a glass. Health.
Add chia seeds to pancakes
Healthy 10-minute pancakes? Yes please! These feature bananas, cinnamon, eggs, cocoa Nibs, rolled oats and Chia seeds. Then you can be creative with the ingredients. This recipe requires Greek yogurt, coconut flakes and maple syrup.
Make chia seed pudding
No “How to use Chia’s seed list” is complete without the classic squid pudding in Chia. There are so many ways you can enjoy it. If you feel fruity, try a Chia pond pudding Chia with pineapple coconut milk, honey and coconut flakes. Or, species things with a caramelized pineapple Chia pudding or this seed pudding of Chia Matcha that morning are made of dreams of the morning.
If all else fails, grab a pre-packaged chia seed snack
Even though Chia’s seeds are super easy to add to many meals, we will be real: sometimes you just do not have that kind of time. In those cases, reaching a pre-packaged sandwich with Chia seeds will do the trick. Rissetto recommends Bars of Health Warriors or Kashi Bars Chocolate Chia for when moving.
How to Use Chia Seeds in Different Dishes—Beyond Just Your Basic Pudding – If you have children, it suggests keeping Mama Chia Vieces in the fridge for sandwiches, especially if the little ones are constipated. You can also take pre-packaged Chia seeds beyond Snack’s time. Rissetto recommends quinoa mixtures with Chia seeds as an excellent way for the whole family to obtain its extra grains and nutrients, without complaints of the delicate eater.
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