Chances are, you’ve heard all the rumblings about chia seeds: The
tiny powerhouse is touted for it’s omega-3 fatty acids, protein, and
fiber content. In fact, each tablespoon packs in 2.3 grams of protein
and almost 5 grams of fiber, plus a dose of calcium, vitamins A, B, C,
and E, and antioxidants. No wonder they’ve been celebrated as a
superfood for both your heart and your skin!
If you’ve never cooked with the ingredient before, you’re in for a surprising treat. As a crunchy seed, thick gel, or a vegan-friendly egg substitute,
the nutritional powerhouse is a simple way to up the health factor of a
variety of dishes. Since chia seeds never go bad, stock up on a bag of
either the white or black variety (or both!) and include them in your
soups, salads, baked goods, and drinks. Here are five starter recipes to
add to your menu this week.
Banana Chia Muffins
Start your morning on a healthy note — and use up that last overripe
banana sitting on your counter — by baking a batch of these hearty, satisfying muffins from Tone It Up.
This version calls for oat flour, which you can easily make yourself or
buy premade (it’s also gluten-free for those with gluten sensitivities
or celiac disease). Sprinkle extra chia seeds on top of the muffins
before baking for an added crunch and nutrient boost.
Chia Seed Jam
When chia seeds are mixed with liquid, they expand as they absorb the
moisture. The resulting gel is a great thickening agent that eliminates
the need for pectin in jams, while adding a dose of soluble fiber. Give
it a try in this recipe from Oh My Veggies.
Made with just three simple ingredients, you can get creative and
substitute in any fruit you have on hand, from strawberries to peaches.
Linguine al Limone With Grilled Chia-Chicken Meatballs
A hidden talent of these tiny seeds is their ability to work as an egg replacement, like they do in this satisfying pasta dish with chia meatballs from The Chia Cookbook. Swap in spinach linguine or zucchini noodles for an extra serving of vegetables that makes for a smart way to curb comfort food cravings.
Bubble Water/Chia Fresca
Looking for a fun way to quench your thirst? Try Nutrition Stripped’s chia fresca
or bubble water, which imitates the fun “bubbles” in bubble tea while
cutting out the extra calories and sugar. You can adapt this recipe
effortlessly by swapping in different bases, from green tea to infused
water. It’s a refreshing drink to keep you hydrated during warm summer
days.
Coconut Berry Chia Seed Pudding
For a simple breakfast packed with healthy fats, make this colorful chia seed pudding
the night before. Overnight, the chia seeds will absorb the coconut
milk and yogurt, for a creamy, filling morning meal. You can switch it
up with any of your favorite healthy add-ins, from cinnamon to nut
butters, for a sweet treat without the guilt.
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