Chia seeds are on my staple food list because they are so great and I try to incorporate them in my diet every day. Most people are like, what the heck are those? Or you have heard of them and don't really know what they are. So here is the skinny-
This tiny little seed is a great source of Fiber and Omega-3's and that's why they are on my power foods list. They don't taste like anything so they are easily added to most foods. Also they form a gel, making you feel full and satisfied. Here are ways to incorporate these little seeds in you diet:
1. Add them to oatmeal or cereal to vamp up the fiber.
***Note- don't let them soak in a liquid unless you want a gel like consistency. Add right before you eat.
2. Use them in baking- You can use chia seeds as a fat substitute to decrease calories and unhealthy fat. Mainly I have heard of replacing butter and eggs in recipes. You would soak the chia seeds so that they form a gel and add it. You will have to look up specific substitutions based on your recipes.
This is a great way to replace unhealthy fat and add fiber and healthy fat to your baked goods and breads. I love baking so I am always looking for healthier substitutes and I have found that Chia seeds work better than flax seed.
3. Add them to your food processor. When I make almond butter I add chia seeds to add fiber and omegas. They will blend well with most things. Also I add them to protein shakes if I am drinking it right away to add fullness, fiber and health fat.
4. Protein bars and granola- add to homemade granola and protein bars to boost your nutritional value.
5. Add to salads or sauces- they are hard to catch on the fork because they are so small so mix them with your salad dressing before you add. They work great in thick sauces but don't add too much or it will gel.
Chia Seed Jelly:
1/8th cup of whole Chia seeds
1 cup frozen fruit (I use raspberries)
Splenda or stevia to add a sweeter taste- if not its kinda tart
Let sit on counter for 20-40 min before refrigerating
* if you like your jelly thinner add a tbsp of water
I LOVE peanut butter and jelly sandwiches. They are great study session snacks when I am at the library. I use Whole Foods fresh ground peanut butter, Ezekiel bread and Chia seed jelly. I also will sometimes add a Tbsp of Coconut oil. Try it out!
If you have a good Chia seed recipe, post it on the comments to share with others!
C
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