Heyyy friends! How was your weekend? Did you play in the snow?
I actually snuck away to Savannah where I was safe from the snow, so sadly, no snow angel pictures to report! I did go on a yummy food tour though…
Food Tours are hands down my favorite way to explore a city, especially one with so many foodie options. We got to taste 5 dishes from 4 restaurants, PLUS a cupcake, and then we tasted salt and honey, which I can’t say I’ve done before, but I enjoyed it!
I’ve received a few questions about cha-chia seeds, so I figured I’d write a post about them and share why they’re the little powerful powerhouses that they are!
Nutritionally, these guys pack so much in for their small size that they may be one of the most nutrient-dense foods out there. Apparently, chia means “strength” in Mayan and Aztec cultures…so it all makes sense. I am grateful to these people for discovering such beauties.
They’re full of…
- Omega 3’s (help raise HDL, our “good” cholesterol that scavenges cholesterol from our blood and returns it to the liver to be disposed)
- A ton of antioxidants (more than blueberries)
- Nearly 30% of your daily value of manganese, magnesium and phosphorus, all of which play a role in bone production and development, and muscle contractions
- High in zinc, iron, calcium, and B-vitamins. They offer nearly 18% of your daily recommendations for calcium! (Psss – if you’re dairy intolerant, these are a great substitution to help your bones!)
- FIBER HEAVY (10 grams in 1 ounce! That’s nearly half of what we need daily!)
- They are vegan and gluten-free!
- They enhance hydration! They can absorb up to 27x their weight in water
Let’s talk numbers: Two tablespoons offer about 150 calories, 5 grams of protein, 8 grams of fat, 12 grams of carbs (predominantly fiber) and 10 grams of fiber.
With all the different diets out there, chia seeds are a common winner to fit in most, since they are unprocessed and a great whole-grain. So how do you incorporate these little guys into your daily diet? Let’s count thy ways..
They are so versatile – I sprinkle them on salads, oatmeal, yogurt, sneak them in breads, muffins, smoothies, sweet potatoes, or you can even mix them with water to up your hydration, or create chia pudding!
Chia seeds can also be a great option for vegans in substituting eggs, similar to a flax egg. You can mix 1 TBSP of chia seeds with 3 TBSP of water (or in larger amounts, 1/4 cup chia seeds to 1 cup liquid). Here are before and after photos of the chia seeds pre and post “gelling.” You can see how these guys just swell up, hence maximizing your hydration. After waiting about an hour, I just added some pineapple and strawberries with a pinch of cinnamon. YUM!
The great thing is that chia pudding can be a great base for so many different toppings and flavors – dust off your creative sides and use it as a base to add sweet or savory. I’m more of a sweet person, so I’ve been adding fruit, PB, chocolate chips and coconut chips to mine, and I’ve also started combining some chia pudding with overnight oats.
Or, you can throw them in cookies, like I did..
..like these banana chia cookies
Or, perhaps you’re more of a bread person? Try this lemon poppy-chia seed bread. (Note: Mine does not look as pretty as hers, but it was tasty!).
Those are just some of many ideas. I am far from my peak of chia-seed recipes, ya’ll. So many more I’m dying to try, like theseeeee:
Man on man, when it gets HOT again? THESE. And this and this for my sweet tooth! If you follow me on Pinterest (Bucket List Tummy), you’ll see I have a whole board devoted to chia seeds. That’s true love.
It’s a Marvelous Monday. Thanks, Katie, for hosting!
So, tell me:
What do you add chia seeds to? (Or what do you PLAN to add them to)? I think my next thing will be tossing them in my homemade hummus and just dipping some chips and veggies in!
Secondly, have you ever been on a food tour?