cha .. cha .. cha .. Chia!
Another super-food ‘add-in’ you will find in my pantry is the high energy, high fiber, antioxidant chia seed. This shelf stable pantry item is loaded with nutrients and can be added to anything![sc:green text=”6 fun facts about chia:” ]
- Chia is grown in Mexico and Guatemala and was used in to Aztec, Mayan, and Inca cultures.
- Chia is a plant in the mint family. It is an annual herb that grows to one meter tall and produces purple or white flowers that go to seed.
- Chia is the Mayan word for strength and it is a nutritional powerhouse!
- Vegans use it as an egg replacement!
- Chia helps with hydration! The seeds absorb and retain 10-12 times their weight in water.
- Insects dislike chia, so it is not treated with pesticides. It is mechanically harvested and cleaned. So it is naturally organic.
[sc:green text=”Nutrients galore! 5 reasons why chia is good for us:” ]
- Chia is a complete protein source, with all the fully balanced essential 19 amino acids. It has a higher percentage of protein than any other grain!
- Chia seeds contain mega doses of omega 3 and omega 6 fatty acids. These help our brains function, brighten our mood and help keep our central nervous system and cell membranes healthy!
- Chia is an excellent food source of natural dietary fiber which aids in lowering cholesterol and promotes regularity. The fiber in chia detoxifies your system naturally.
- Chia seeds contain chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol flavanol glycosides. These antioxidants prevent and heal cell damage!
- This amazing seed contains B vitamins, Calcium (more then milk), Phosphorus, Potassium (more than bananas), Zinc, Copper, Magnesium, and Iron.
[sc:green text=”How to select and store chia:” ]
Chia seeds are widely available now. They can be found at health food stores, your local grocery and ordered online. A pound of seeds costs typically between $9-$16 and is a 2 to 4 week supply. Chia seeds have a very long shelf life. Dry seeds last 4-5 years and 2 to 3 weeks for refrigerated gel. Store them in a mason jar or other tightly sealed container.
[sc:green text=”How to prepare chia:” ]
No preparation need! Just sprinkle in yogurt, on salads or add to any baked good!!! A chia ‘gel’ is made by adding a small to moderate amount of water to a portion of chia seeds, this is perfect to add to recipes and will keep for weeks in the refrigerator.
[sc:green text=”4 easy chia recipe tips:” ]
- Sprinkle on your oatmeal or cold cereal in the morning!
- Add a tablespoon to your yogurt or smoothie
- Replace breadcrumbs in meatballs, burgers, or salmon cakes. Add a couple tablespoons of chia seeds (per pound of meat) in place of bread crumbs.
- How to make a chia egg:
- 1 egg substitute is 3 tbsp water and 1 tbsp chia seed.
- Combine water and chia and let sit for 10-15 minutes or until it gels.
- Use 4 Tbsp for 1 egg.
- Store in the refrigerator for up to two weeks.
- Use as an egg substitute in muffins, pancakes, cookies, and breads.
Pump up your nutrition with a sprinkle of chia! It’s super easy to super charge your diet!! Experiment and enjoy! Please share your experiences and chia recipes on our Facebook page Healthy Sexy U – Kimberly Joi Cohen