Tuesday, February 19, 2013

Chia Seed — A Superfood of Choice

Do you need a reason 
to choose wisely and eat healthy? 

I don't. I have plenty of reasons! 

The choices you make today and tomorrow will catch up to you one day and hopefully you'll have a positive outcome.

Is it natural, just because a person is aging, that she has to look forward to disease? No! Many of the diseases we associate with the elderly have no basis for age. In fact, younger and younger folks are subjected to the same diseases once attributed to the elderly. We may not have to go that route—if you make some healthy changes.

If there's a nutrient- and antioxidant-rich, cardiac-healthy, immune-boosting, super-food out there, I want to know about it.

Chia seed has all that and more!

 Cinfully Delicious—
Banana Chia Seed Pudding

Did you know that eating chia seeds will boost your energy and promote weight loss? They are low in calories yet high in fiber, are a complete source of protein, and very rich in omega-3 fatty acids (even more so than flax seeds). They contain calcium, phosphorus, magnesium, manganese, copper, iron,  niacin, and zinc. 

How about these . . .
  • Five times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones?
  • Two times the amount of potassium as bananas?
  • Three times the reported antioxidant strength of blueberries?
  • Three times more iron than spinach?
This sounds terrific, but I'm thinking you'd need to eat an awful lot of seeds in proportion to these foods, yet why not make this healthy choice and add chia seed into your daily intake? It's easy to do!

The Banana Chia Pudding shown above is just one of many ways to use chia seeds. It's tasty and very filling. Kids would really go for this too! There is a variety of uses for chia seed in raw recipes (including smoothies) and you can grind them to add to breads, cookies and baked goods. Use chia seeds for toppings, in sauces and drinks, and more. You can even make Chia Seed Ice Cream.

Cinful Banana Chia Seed Pudding

2 1/2 Tbsp chia seed
1 cup almond milk

1 mashed banana 
2 pitted and chopped Medjool dates (or your choice sweetener to taste)
1 tsp vanilla
1/2 tsp cinnamon (optional)

Soak chia seeds in almond milk and mix well. Let rest in bowl for 10 minutes. Stir well and allow to rest an additional 10 minutes. Mash banana, cut dates, and combine all ingredients together. Blend in a blender until mixed well. Pour into dessert cups and chill to set. Garnish with fresh berries before eating if you desire.
This recipe makes two servings.

 Bob's Red Mill Brand That I Used

 Soaking Chia Seeds in Almond Milk

Add Mashed Banana and Chopped Dates

 Blending Chia Pudding Mixture

 It Makes a Double Serving
 Garnish With Fruit

How Does Chia Seed Compare to Flax Seed?

Flax is still a popular choice for many (I love my dehydrated flax seed crackers) and according to Dr.Weil there are advantages to choosing chia seeds:
Chia seed has an "advantage over flax: chia is so rich in antioxidants that the seeds don't deteriorate and can be stored for long periods without becoming rancid. And, unlike flax, they do not have to be ground to make their nutrients available to the body. Another advantage: when added to water and allowed to sit for 30 minutes, chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar."

 Slowing the conversion of carbs into sugar is good news indeed, especially for diabetics and dieters. Natural News reports:

"Chia has been called a dieter's dream food because when added to foods, it bulks them up, displacing calories and fat without diluting the flavor. Thus, someone can eat a typical serving, yet only consume about half the calories they might have eaten . . . "

 Our Frugal Find Today

My husband walked in the door this afternoon claiming he had a special "gift" for me—a whole boxful of lemons—only 19 cents each! Thank you honey.

We enjoy lemon and lime juice year round because we stock up on the best buys and freeze the juice in containers for later use. Below is a refreshing way to drink your lemonade . . .

 Chia Fresca (Lemonade)

Some people describe chia seed as having a nutlike flavor. Really, it doesn't have a taste, but some folks may need to get used to its gel-like quality when it's added to fluids. I used to occasionally buy a berry flavored drink with chia seed at the local Health Food Market. I loved it, but the first taste was strange because it was thick, with seeds floating around in it.

For years, my daily lemon-or-lime drink consists of 2 Tbsp fresh juice added to a tall glass of water with a little stevia to taste. To make Chia Fresca (as known in Mexico and Central America) I mix in 1/2 to 1 tsp chia seeds. You can substitute your own sweetener—I also like it with one Tbs of maple syrup and just a dash of cayenne pepper. 

You could try adding it into other juices as well. From now on I'm going to get a fix of chia seeds daily—they can go in my daily green drink or I'll have Chia Fresco and try it in other recipes! What about you?

Use the following links to find more raw recipes and information about chia seed:

10 benefits of eating chia seeds 
Q & A Library - Dr. Weil  
The Chia 'Cheat Sheet' and Ten Raw Chia Recipes
40 ways to use chia seeds 
Chia Seed Nutrition Facts

Linking up with Healthy Habits Tuesday

 and Wellness Wednesday


  1. Thanks for the recipe! I have one recipe I use with chia seeds and have been looking for more ways to use them. I think I'll try making this for my kids for breakfast sometime this week. Thanks for sharing it with us on Wellness Wednesday @ Intoxicatedonlife.com

  2. Lady, this is a wealth of information! I was just looking into chia seed, too. That pudding sounds awesome, thank you for sharing!

    1. Thanks Vicki. Other than in smoothies I've not done much with it either, but now I will. It's so nice of you to visit and comment!

  3. Thanks for that..I do use Chia all the time, in all my breads and baked goods, my dog's homemade stews..but will try soaking in lemon water..yum.

  4. Your dog gets to benefit too! Thanks for visiting.

  5. So would this work with skim milk too?

    I LOVE using chia in my smoothies and when I make baked goods...but I tend to not count calories when I EAT baked goods so I don't make them very often! ;)


    1. Hi Andrea! I don't see why it wouldn't work with practically any beverage. I put it in smoothies too, but am starting the habit of using it more often in other ways. Thanks for visiting and commenting.

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