CH CH CH CHIA!

Chia seeds come from the same seeds found in the popular 80's plant but shop for the edible seeds in grocery or health food stores.  The Chia Pet seeds are not as regulated as the edible version.

Chia seeds are one of the new super seeds. 

These seeds are popping up in grocery stores all over the country.  They offer many health benefits due to their high content of soluble and insoluble fiber, omega-3 fatty acids, protein and antioxidants. 

Slightly smaller than a sesame seed, chia seeds are grayish brown or off-white and are largely tasteless. Highly hydrophilic, chia seeds can absorb up to 10 times their weight in water.

When a chia seed is exposed to water (in cooking or baking), it forms a coating of gel (soluble fiber) and increases in size and weight.  So you get full fast and this fullness lasts so you don’t have to graze as often.  This can help with weight loss or weight management. 

These healthy seeds also balance blood sugar levels.  The fiber slows down your body’s conversion of starches into sugars.  Regulating blood sugar levels will ensure steady, constant energy throughout your day, rather than causing your blood sugars to spike after a meal from high-starchy foods or sweets. 

Chia seeds help keep you regular which can prevent diverticulitis/diverticulosis.  The insoluble fiber is unable to be digested so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food. 

Chia seeds are also rich in omega-3 fatty acids which are important for heart and brain health. 

Chia seeds contain calcium, iron, magnesium and boron.

Nutrition Information: 1 oz. contains 137 calories, 9 grams of fat, 1 gram of saturated fat, 0 mg cholesterol, 5 mg sodium, 12 grams carbohydrates, 11 grams of dietary fiber, 0 grams of sugar, and 4 grams of protein, as well as 18% calcium.

Recommended intake is 1.5 ounces per day.

Chia seeds can be eaten raw or you can add chia seeds to a smoothie, muffin recipe, salad, stir fry, cereal, pudding, yogurt, and the list goes on.  

CHIA SEED MUFFIN RECIPE FROM THE DR. OZ SHOW

A low calorie breakfast or snack that satisfies.

Ingredients

1 tbsp ground chia seeds

1 1/2 cups whole wheat flour

2 tsp baking soda

1/2 tsp salt

1 cup sweet potato purée

1 cup unsweetened apple sauce

2 egg whites

1/2 cup agave syrup

2 tsp lemon juice

1 tsp lemon zest

1 tbsp vanilla extract

1/2 cup dried cranberries

Directions

Mix together wet ingredients. In a separate bowl, mix dry ingredients.

Fold wet ingredients into dry ingredients.

Scoop into muffin tins and bake for 15-20 minutes at 350˚F.