Banana, Peanut Butter and Chia "Pudding"

I do not consider chia seeds a miracle food like so many people do (especially not these chia seeds), but I do think they makes a great addition to a healthy diet. One tablespoon provides a whopping 4-5 grams of fiber, ~2.4 grams of omega-3 (plant based ALA), and a handful of some antioxidants, but let's be honest, all plant foods (specifically seeds) provide fiber, antioxidants and some type of healthy fat. Right? However, something that is unique to the chia seed is that you don't have to grind them or chew them extra well in order to derive their healthy oils (this is not the case with flaxseeds, which you do need to grind) and they also have the ability to gel. I learned this when I read this post from Lisa at Healthful Sense (and apparently you can use 1 T chia seeds plus 3 T water to replace eggs in recipes). For my first experience with chia seeds I set out to make the following "pudding".

Raw Banana, Peanut Butter, and Chia Pudding
(Makes 4 large servings)
(A slightly modified version of a recipe found on Lisa's blog)

Ingredients
1/2 cup chia seeds
2 cups unsweetened vanilla soy milk
3 T peanut butter (I used one with only peanuts in the ingredient list)**
2 T unsweetened cocoa powder
1 packet Truvia (or your favorite non-calorie sweetener)
1 t Cinnamon

1.5 bananas, mashed
Walnuts (optional for garnish)

Instructions
In a large bowl mix together the chia seeds, almond milk, and peanut butter. Once mixed, add the mashed banana and cinnamon. Put in the fridge for about ten minutes, then take out and mix again. Put back in the fridge for about 30 minutes or overnight.

Once ready to eat, add more cinnamon and/or chocolate if you want, and top with walnuts for an optional garnish.

** NOTE:  If you are following a low FODMAPs diet, you may need to reduce the amount of peanut butter you add. Some people can handle more than others, and this small amount (less than 1 T per serving) should be well tolerated by most.

Here is a close look.

And here is an even closer look.

I made this at work once and let some of the team members in our pharmacy try it. They freaked out when they saw it! I mean, it doesn't look very good, but some of them were pleasantly surprised. Some, however, really disliked it. The texture is very...unique. I personally loved it!

Estimated Nutrition Facts
(Serving Size: 1/4th of the recipe)

Want to stay full for a very, very long time? Eat this for breakfast! I mean, seriously, almost 10 grams of protein and 14 grams of fiber?! I don't think you could get any better than this for a complete breakfast. I would like to try adding some unsweetened cocoa powder next time, since I'm still obsessed with that stuff.

QUESTION: What's your favorite way to use chia seeds?

Chia, Goji, Oat and Nut Butter Chewy Granola Bars (Gluten Free)

I've been into chia lately, mainly because Dr. Oz talks about it all the time and I get a lot of questions about it at work. I finally got sick of giving the answer "I've never used it before, sorry", so I started experimenting with it a bit more (see my chia "pudding" post).

The other day I tried adding chia to granola bars. I found a great recipe on the Nativas Naturals website and did a little manipulating. The actual bars are bigger than this, I just cut them up into "Granola bar bites".

Chia, Goji, Oat and Nut Butter Chewy Granola Bars
(Makes 12 bars)

Ingredients
2 cups old fashioned oats
1/4 cup peanut butter (just peanuts)
1/4 cup almond butter (just almonds)
1/2 cup unsweetened applesauce
1 banana, mashed
1/4 cup maple agave nectar
1/2 cup puffed cereal (I used Kashi)
1 tsp nutmeg
1 tsp vanilla extract
4 Tbs chia seeds
1/4 cup dried goji berries
1/4 cup dark chocolate chips

Directions
1. Preheat oven to 350 degrees.
2. Add everything to a large bowl
3. Using clean hands, mix all ingredients together.
4. Spread the mix onto a baking sheet and press down so that it's even thickness (the mixture may not spread throughout the entire baking sheet, and that's ok. I made mine really thick so there was still some space leftover on my baking sheet)
5. Bake 15-20 minutes (depending on how thick you make them!)

Estimated Nutrition Facts
(Serving Size: 1/12 of the recipe)

I made these at work once and most people loved them, but others not so much (this is pretty typical for my demos, especially the ones that aren't loaded with sugar!). I thought they were really delicious, but even more delicious when crumbled on top of some vanilla Greek yogurt.


QUESTION: Do you like your granola bars to be chewy, or crunchy? I like both, but typically I prefer chewy (I do love Nature Valley bars though, which are very crunchy!)

Any fun plans for the weekend? I have a really fun plan for tomorrow after work...... KICK SOME BUTT IN THE FINAL FOUR! GO BUCKEYES!!!

Chia in My Yogurt, and Another Chia "Pudding"

I have attempted to sample chia "puddings" to guests and team members where I work, and I find that about 50% of the people love them, and then 50% hate them (and when they hate them, they really hate them!). I think there are three things that prevent people from enjoying chia "puddings";

1) The texture. For some people who are sensitive to weird textures, chia puddings are a not go. 2) The appearance. Chia seeds are dark and when they turn to gel they look kind of ugly (ok, really ugly) and that's a turn off for some people.
3) Chia seeds are very bland, and you need to add a lot of flavor to your puddings in order to get a good taste. As a dietitian I try not to add too much sugar, but for some people that's no bueno. Sorry!


I'm not sure where I saw this recipe, originally, but I'm almost positive it was on Teri's blog. I liked it right away because it called for tahini, and I'm always looking for new ways to use tahini (ways that don't involved chickpeas!)

Tahini and Chia Pudding
(Makes 2 servings)

1/4 cup chia seeds
3/4 cup unsweetened vanilla almond milk
1 T tahini
1/2 tsp vanilla
Pinch of salt
Fruit to add for toppings (frozen berries, banana, etc.)

Mix all ingredients together and chill for 30 minutes. Serve with fruit (bananas work really well, and I also enjoyed it with frozen berries)

This definitely had a different taste. I liked it a lot, especially considering the nutrition facts for one serving;
Look at all of that fiber! Yes, this is high in fat, but let's not forget tahini and chia seeds both offer the beneficial polyunsaturated fatty acids (and chia provides omega-3). This would make a great breakfast, topped with some fruit, or even a nice hearty snack. It's very filling.



And before I end my chia posts for a while (I think I'm all chia'd-out) I have one more chia creation to share! I talked to a customer at work the other day who told me something fun that she does with chia. She said she adds the seeds to a bit of juice and once the seeds and juice have sat in the fridge for a while, and the seeds have turned the juice into a jell-like consistency, she mixes it into Greek yogurt. I loved this idea, so I tried it.

This is something I will do often, as it adds the prefect amount of sweetness to plain Greek yogurt (plus some vitamin C, fiber, and omega-3).

Ingredients

1 T chia seeds
3 T juice (I used 100% pomegranate juice)
(**You can also use a low calorie juice, such as V8 Light **)
1/2 cup plain Greek yogurt

Directions

Let the chia + juice sit in the fridge for about 20 minutes.
Add the chia/juice combination to your yogurt, and mix well.

Question: Go ahead, tell me the craziest thing you've done with chia! If you haven't tried it, do you think you will?

Any fun weekend plans? I actually have tomorrow off because my cousin is getting married. I'm so happy for her!

Veggie Omelet and Nutrition Tidbit; Chia Seeds

Thanks for all of your fantastic comments about my issue with the "NOT SO HEALTHY" section in the grocery store. You all made such great points and some of you gave me a good laugh :) Ironically I found this article today online, which focused on the same exact issue!!

I've been on a role lately with my recipes for my 2010 cookbook. I'm now on to number 10. This means I'm right on target with my new year's resolution of two new recipes a week!

Quick, Healthy, and Cheap Recipe #10
Veggie Omelet

Ingredients
2 eggs
1/4 cup fat free milk
1/4 cup spinach
1 t oil (for the pan)
2 T plain Greek yogurt
1 T cheddar cheese
Dash of salt and pepper

Possible Modifications

• Use egg beaters
• Use any non starchy vegetable, in place of spinach
• Use 1% milk, soy milk, rice milk or almond milk
• Add any kind of cheese
• Use light sour cream
• Use butter to grease the pan, instead of oil
  

Directions

Crack the eggs into a small bowl. Add the milk, salt, and pepper. Use a whisk to beat the eggs and milk until blended. Add oil to skillet and turn on heat to low/medium.

Heat the skillet for about 30 seconds. Add the egg and milk mixture to the skillet and cook for 2-3 minutes, or until eggs are "set but still shiny". Add the spinach on top of the eggs in a single layer, then fold the omelet in half. Cook for another 30-60 seconds.

Take out of pan, place on plate, and add a dollop of Greek yogurt and the cheddar cheese.


Check out those layers of spinach! I served this on top of some quinoa.


Rate: 9.5 out of 10
I love eggs. Period. Nick doesn't like anything in his eggs, other than cheese and Red Hot, so he didn't try this amazing creation.

** I used Omega-3 enriched eggs for extra healthy fats!**

Nutrition Tidbit
Chia Seeds

What are they? Chia seeds come from the Salvia hispanica plant, which happens to be a member of the mint family.

Origin: It is believed that Chia seeds originated in Central America, where the seeds were a staple of the Aztec diet (I actually remember writing a report about the Aztecs when I was in 3rd grade! I don't remember Chia seeds though...haha).

How do you eat them?: You can eat them raw, or add them to a variety of dishes, such as breads, biscuits, other baked goods, oatmeal, oat bran, or smoothies!

Why have they become popular?: Chia seeds have recently gained attention from health enthusiasts due to their high amounts of omega-3 fatty acids (in the form of ALA, a precursor to the EPA and DHA found in fish oils). They also contain protein, fiber, minerals, and antioxidants.


Research: Studies have shown that including chia seeds as part of a healthy diet may help improve heart disease risk factors, such as lowering cholesterol, triglycerides, and blood pressure. However, there really aren't many high quality studies that have been done, and most studies have used either animals, or a very small number of participants.

Bottom Line: If you like chia seeds, fantastic! Enjoy them as a part of your healthy diet. Don't go out of your way to "try to like them" or to incorporate them into your diet as much as possible, as there are other foods with similar benefits, and which actually have reliable and valid research to back up their benefits.

Updates

• Giveaway alert! If you want a chance to win a yogurt maker, baking pans, or a steamer, click the link here.

• I posted new information about saturated fat on our Imagination To Burn blog.

• Don't forget my own "Random Giveaway", which ends on Friday. Check it out here.

Coming Up

Tomorrow I'll be sharing my new "must have foods". No, they will not all revolve around the FODMAPS diet, these will be foods that everyone can enjoy.

Thanks for reading, and have a great night/day!