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 salmon
- as much calcium as 3 cups of milk
- as much fiber as 1 cup of All-bran
- as much iron as 5 cups of spinach
- as much vegetable protein as 1 cup of kidney beans
- as much potassium as 1 banana
- as 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 a
shaker 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:
Breakfast
Blueberry Chia Pancakes- from NotQuiteNigella.com
Lunch and Dinner
Chia Chipotle Bean Burger- From NPR.Org
Desert
Chocolate Chia Seed Pudding- From DeliciouslyOrganic.net
Written by Amanda Allen, Exercise Physiologist, Hoag Executive Health