17 May The Superfood Series : Chia Seeds
I love including these very special foods in my eating routine, as they are jam packed with amazing nutrients that our bodies thrive off of. You may want to know what is a ‘Superfood’ – it is a nutrient-rich food considered to be especially beneficial for health and well-being. I thought I would introduce you to all the superfoods, cause there are a few – the first in our Superfood Series is Chia Seeds.
Native to Mexico, these nutrient-rich seeds have become all the rage among superfood seekers. And it’s no surprise, chia seeds are packed with omega-3 fatty acids, fiber, and calcium. If you’re not someone who eats a lot of fish, they’re a great way to get plant-based omega-3s in your diet. I love adding them to my yoghurt or my protein shakes.
They have an awesome taste, crunch, and nutty flavor. They can be used with oats, smoothies, salads, or stir-fries. Don’t be fooled by the size, these tiny seeds pack a powerful nutritional punch.
An 1 ounce (28 grams) serving of chia seeds contains:
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA (Recommended Daily Allowance).
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a good amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate. One ounce equals 28 grams or about 2 tablespoons. If you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce. This makes them one of the world’s best sources of several important nutrients, calorie for calorie.
Some added benefits of chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.
So add a table spoon or two to your breakfast oats or salads.
My Overnight Chia and Oats pudding
2 tablespoons of Chia Seeds
¼ cup of oats
½ cup Almond milk
3 generous tablespoons of Double Cream greek yoghurt
½ teaspoon of cinnamon
¼ cup of blueberries
2-3 strawberries (chopped up)
2 dated (chopped up)
(You can add a sprinkle of chopped almonds if you feel like it)
The night before, soak the oats and the chia seeds in the almond milk. The next morning, add everything else. This is by far the MOST delicious and nourishing breakfast I have ever eaten and super super super delicious!
Happy Healthy Fabulous