Did you know that there’s a super food with the following qualities
(in a 3 oz serving):as much omega-3 as 28 oz of salmonas much calcium
as 3 cups of milkas much fiber as 1 cup of All-branas much iron as 5 cups
of spinachas much vegetable protein as 1 cup of kidney beansas much potassium
as 1 bananaas much vitamin C as SEVEN oranges
So what is this superfood? It’s the Chia seed; known primarily among
endurance athletes it is slowly emerging in everyday life as superfood
for all. Along with the above mentioned nutrient benefits, the chia seed
breaks down slowly in the digestive tract, giving you energy for long
periods of time. This keeps you feeling full for long periods and stabilizes
blood glucose levels throughout the day.
Chia seeds are perfect for anyone who thinks they are too busy to eat
good meals during the day. Because of their high fiber and protein content
they serve as great “on-the-go meals” for anyone too busy
to sit down and eat three square meals a day. Chia seeds can be mixed
with yogurt or milk, added to smoothies, or sprinkled on salads. Unlike
flax seeds, chia seeds do not have to be ground up prior to consumption.
Since I can never find time to eat breakfast in the morning, I like to
combine 1 c almond milk, ½ vanilla greek yogurt, and 1-2 tsp of
the chia seeds in ashaker bottle at night and let it sit till morning.
Then, I grab the bottle on my way out the door and drink it during my
morning commute. The chia seeds absorb the liquid and take on a tapioca-like
consistency and keep me full until lunch time.
This versatile superfood is just now gaining mainstream attention, so
it can be hard to track it down. Sprouts, Trader Joes, and Whole Foods
are usually good places to look.
Pick up some today and try some of these recipes this week:
- Blueberry Chia Pancakes- from NotQuiteNigella.com
Lunch and Dinner
- Chia Chipotle Bean Burger- From NPR.Org
- Chocolate Chia Seed Pudding- From DeliciouslyOrganic.net
Written by Amanda Allen, Exercise Physiologist, Hoag Executive Health