Chia Seeds: Why and How To Eat Chia Seeds – Isolator Fitness, Inc

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Chia Seeds: Why and How To Eat Chia Seeds

Today is National Chia Day, so it’s only appropriate that we discuss chia seeds and their abundance of nutrients and health benefits that are wrapped tightly into such a tiny package. Don’t worry we’ve also compiled a list of our favorite healthy and tasty chia recipes, to help you celebrate the occasion.

Notes On Nutrition

  • A single ounce (that’s two tablespoons) contain 137 calories comprised of 11 grams of fiber, 9 grams of fat (which include healthy omega-3’s), and 4 grams of protein.
  • They have significant amounts of antioxidants, calcium, magnesium, omega-3’s, potassium, copper, and zinc, which account for many of the essential nutrients that most people do not get enough of in their diets.
  • Consuming a diet that consists of mostly plant-based foods (like chia seeds) may help to support increased energy, weight loss, and a healthy complexion. In addition, a plant-based diet has also been known to reduce the risk of diabetes, heart disease, obesity, and overall mortality.
  • Incorporating these seeds into your everyday diet is simple and quick, since they can be eaten raw, or added to any number of dishes.

The bland flavor compound makes them the perfect addition to any dish, since they will soak up the flavors of the foods that surround them.

 

Chia Seed Recipes

Oatmeal with Goji Berries & Cacao Nibs

oatmeal, goji berries, cacao nibs, chia seeds

Ingredients:

  • ⅔ cup of organic rolled oats
  • 3 cups of water
  • 1 tablespoon of goji berries
  • 2 teaspoons of cacao nibs
  • 1 teaspoon of hemp seeds
  • 1 teaspoon of chia seeds
  • 1 teaspoon of raw honey
  • ¼ cup of almond milk

Directions:

Prep

  1. Put oats and water in a medium mixing bowl
  2. Soak overnight
  3. In the morning, rinse and drain the oats 2-3 times
  4. Get rid of the water
  5. Add the rest of the ingredients and stir well

Mason Jar

  1. Transfer into a mason jar
  2. Top with goji berries and cacao nibs

Overnight Apple Pie Protein Oats

apple pie oatmeal, protein oatmeal, proats, chia seeds

Ingredients:

  • 1 apple (chopped)
  • 1 pinch cinnamon
  • 1 scoop Vanilla Whey Protein Powder
  • ⅓ cup of plain Greek yogurt
  • ½ teaspoon of pure vanilla extract
  • 1 dash nutmeg (ground)
  • 1 dash allspice (ground)
  • 1 pinch sea salt
  • ⅓ cup of unsweetened almond milk
  • ⅓ cup of old fashioned oats
  • 1 tablespoon of chia seeds

Directions:

Prep

  1. Saute the apple slices in a small pan over low-medium heat for about five minutes (or until softened)
  2. Add a pinch of cinnamon
  3. In a blender, combine protein powder, greek yogurt, nutmeg, allspice, vanilla, salt and almond milk.
  4. In a medium bowl combine the oats, chia seeds, ¾ of the sauted apples and protein powder/yogurt mixture
  5. Stir until blended well

Mason Jar

  1. Pour the mixture into a mason jar
  2. Top with the remaining sauted apples
  3. Refrigerate overnight

Banana Bread Overnight Oats

banana bread oatmeal, overnight oatmeal, chia seeds

Ingredients:

  • 1 medium banana
  • ⅓ cup of oats
  • ¼ cup of plain Greek yogurt
  • ½ cup of unsweetened almond milk
  • 1 tablespoon of chia seeds
  • ½ teaspoon of ground cinnamon
  • 1 tablespoon of pecans

Directions:

Prep

  1. Cut banana in half (leaving the peel on)
  2. Unpeel half of the banana and mash it into a medium mixing bowl
  3. Add the oats, milk, yogurt, chia seeds, and cinnamon to the mashed banana and stir well

Mason Jar

  1. Transfer to a mason jar
  2. Refrigerate overnight
  3. Store remaining half of banana in refrigerator to keep from over-ripening
  4. Before serving, unpeel remaining banana and slice into bite sized chunks and top the oat mixture with the banana slices and pecans

Peach & Chia Parfait

peach and chia parfait, chia seeds

Ingredients:

  • 6 ounces of plain Greek yogurt
  • 1 tablespoon of chia seeds
  • ⅓ – ½ cup of granola
  • 1 peach (diced)
  • 1 tablespoon of any nut butter

Directions:

Prep

  1. Mix the yogurt and chia seeds together in a separate bowl

Mason Jar

  1. Put half of the yogurt mixture into the mason jar
  2. Top with half of the granola mixture
  3. Put a layer of half of your diced peaches on the granola
  4. Put the rest of the yogurt mixture into the mason jar
  5. Top with the rest of the granola
  6. Put the rest of the diced peaches in
  7. Finish off with a drizzle of the nut butter of your choice

 

Berry Chia Seed Parfait

berry chia seed parfait, chia seeds

Ingredients:

  • 6 ounces of greek yogurt
  • ⅓ of a cup of old fashioned oats (uncooked)
  • 1 teaspoon of chia seeds
  • 2 tablespoons of milk
  • 1 cup of your choice of berries

Directions:

Prep

  1. Mix yogurt, oats, chia seeds, and milk together in a bowl
  2. Refrigerate overnight

Mason Jar

  1. Put half of the yogurt mixture into the mason jar
  2. Sprinkle on half of the berries
  3. Add the remaining yogurt mixture
  4. Top with the remaining berries

ISOPasta Rice Pudding

isopasta rice, chia seeds

Ingredients:

  • 7.04oz ISOPASTA Rice
  • 1 1/3 c coconut milk
  • 2 c almond milk
  • 1 cinnamon stick
  • ¼ tsp ground cardamom
  • 1 tsp vanilla
  • ¼ c raisins
  • 1 tbsp chia seeds
  • 1 tbsp raw coconut nectar
  • ⅛ c toasted slivered almonds (optional – not included in nutritional facts)

Directions:

  1. Cook ISOPASTA rice according to package directions. In a fine mesh strainer, drain the rice when it is cooked to al dente – you should have about 3 cups.
  2. Pour the rice back into the pan you cooked it in, and add all the remaining ingredients except the chia seeds and coconut nectar. Stir to combine and bring to a boil over medium-high heat, stirring often.  Reduce heat to medium-low and maintain a low boil/vigorous simmer for 20 minutes, stirring often.
  3. Remove the rice pudding from the heat and let cool for 10 minutes.
  4. Stir in the chia seeds and coconut nectar, and mix well. If desired, top with toasted slivered almonds.  This rice pudding is great warm, room temperature, or cold – enjoy!

Chocolate Chia Seed Pudding

chocolate chia seed pudding, chia seeds

Ingredients:

  • 1 ½ cups Almond Breeze Almondmilk Original Unsweetened
  • ⅓ cup chia seeds
  • ¼ cup cacao or unsweetened cocoa powder
  • 2-5 Tbsp maple syrup if not blending (can sub 5-9 dates, pitted if blending)
  • ¼ tsp sea salt
  • optional: ½ tsp vanilla extract
  • optional: ½ tsp ground cinnamon

Directions:

  1. Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
  2. Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
  3. If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
  4. Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
  5. Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream.

Cranberry Chia Oatmeal

cranberry chia oatmeal, chia seeds

Ingredients:

  • ½ cups rolled dry oats
  • ¼ cup dried cranberries (or any other dried fruit that you prefer)
  • ⅓ cup maple syrup (¼ cup if using pure maple syrup, which is much sweeter than most store brands)
  • 1 tbsp chia seeds

Directions:

  1. Cook oatmeal as directed with water or milk
  2. Stir in remaining ingredients

 

The post Chia Seeds: Why and How To Eat Chia Seeds appeared first on ISOLATOR FITNESS BLOG.


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