Tuesday, September 10, 2013

Chia Seeds - The Nutrient Power House

Chia Seed Health Benefits
by Stephanie B.
(Registered Dietitian, Food and Nutrition Marketing at Chosen Foods)

"Chia is a hot, recently rediscovered nutrient powerhouse. With double the fiber, double the protein, and over 500 mg more omega-3s than ground flax.

*According to research, chia can increase the fullness, decrease caloric intake. Drinking chia about twenty minutes before a meal causes the brain to send a hormonal trigger to the brain, signaling fullness."

"Whole-grain chia seeds are loaded omega-3 fatty acids, and they have among the highest antioxidant activity of any whole food -- even more than fresh blueberries. And they do good stuff for the body, like keeping blood pressure and blood sugar under control.”

"They are rich omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals".

Recommended Articles -

How to incorporate Chia Seed:
 Honey, Lemon + Chia Seeds
1. Locally grown honey fights allergies.
2. Honey is the secret ingredient for healthy skin.
3. Honey,lemon and weight loss are often associated.
4.Mix Locally grown; 1/2 tsp honey + 1tsp lemon +1/2 tsp soaked chia seeds. It is believed that drinking hot/ warm lemon juice with a little honey the first thing in the morning is an effective anti cellulite treatment as it helps to increase body metabolism. To avoid hassle early in the morning mix honey and lemon, store it in squeeze bottle and Refrigerate. 
 soak Chia seeds in water, it takes two minutes to swell up

My Favorite Chia Seed  Recipes 

Chia Vermicelli Kheer-
  • Toasted Vermicelli/ Semiya – 3/4th Cup
  • Grated Jaggery ( a traditional uncentrifuged sugar) or Organic Cane Sugar –  1/2 Cup ( adjust according to your sweet tooth)
  • 2% Organic Milk – 2 Cup
  • Organic Ghee – 1 tsp
  • Toasted Almonds, and Raisins in 1tsp Ghee
  • Cardamom Powder - A dash  
  • 1 Tbs Chia Seeds
  •  1 Tbs Rose Syrup (Optional)
  • Add milk to a heavy bottomed pan and bring to boil.
  • Add  Roasted Vermicelli to the boiled milk and let it cook for 4 minutes (Don't over cook Vermicelli).
  • Lower the flame, add jaggery and mix till the jaggery melts.
  • Mix up Chia seeds in the kheer.
  • Garnish with Almonds, Raisins, a dash of rose syrup and Cardamom powder.
  • For thin consistency add more milk.
Chia Seed Lemonade ( one of my daughter's favorite Drink)
  • 12 oz cold, Trader Joe's Sparkling Natural Mineral Water
  • 1 large lemon (it should produce about 3 tablespoons of juice)
  • 2 teaspoons organic sugar or choice of sugar
  • one teaspoon fresh chia seeds

-Pour Sparkling Water, lemon juice, sugar in a pitcher. Shake it.
-Add chia seeds, stir it and let it sit for 2 -5 minutes.
-Enjoy the healthy refresh drink.

My Recommendations- Chia Seed Fruit Salad: