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.
(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?
