Spoonful of chia

These little chia seeds are one of my favorite superfoods because they are packed with nutrients and are so versatile and fun to eat! Lots of people still have never heard of them..or only associate them with chia pets (those collectible clay figurines that grow green hair when the seeds sprout – yes, I used to have one). But recently chia seeds have become increasingly popular for EATING and they are so easy to add to your daily diet with amazing health benefits.

Where do they come from?

Chia seeds come from the desert plant called Salvia hispanica, a member of the mint family. They originate in Central America and supposedly were used by the Aztecs for a variety of purposes: as a staple food in their diet, as nourishment to sustain warriors in battle, as valuable currency and tribute, and even as treatment for joint pain and skin conditions.

Why should you eat chia seeds?

»Nutritional Boost

  • Omega-3 fatty acids: Chia seeds are one of the richest plant sources of omega-3s (in the ALA form, not DHA or EPA which are found in fish). Everyone needs more of this essential healthy fat (for brain, heart, skin health, prevention of disease, a better mood, less inflammation, and many other benefits). Chia seeds have an even higher omega-3 content than flaxseeds and you can eat them whole and still absorb all the nutrients (unlike flax, which has to be ground up and goes rancid more quickly).

    Chia seeds after soaking

    Chia seeds after soaking

  • Dietary fiber: Chia seeds are high in fiber and are great for digestion. They contain soluble fiber, allowing them to absorb water – up to 10x their weight! This ability to expand and retain water makes them turn into a cool jelly-like substance when they are soaked. It also means they will make you feel fuller and stay hydrated. They slow down digestion of complex carbohydrates, stabilizing blood sugar and allowing for sustained energy.
  • Antioxidants: Chia seeds have a high antioxidant content – similar to that of fresh blueberries. This also keeps the fatty acids from oxidizing and going rancid.
  • Protein: Chia seeds are about 20% protein, and are a good way for vegetarians and vegans to obtain some high quality plant-based protein with all the essential amino acids (except for taurine).
  • Gluten free
  • Vitamins and minerals: Chia seeds contain a range of important nutrients, most notably calcium (5X as much as milk), potassium (2X as much as bananas), magnesium, phosphorus, iron, zinc, B vitamins, and vitamin C

»Health benefits

  • Energizing and sustaining
  • Heart-healthy
  • Improves brain function
  • Stabilizes blood sugar
  • Anti-inflammatory
  • Good for digestion
  • Pre-workout fuel
  • Maintaining hunger/weight
  • Nourishes skin and hair
  • Detoxifying

I discovered chia seeds about 1 year ago – I add them to my breakfast almost every day and they help me feel full until lunch. I also feel more energized for long runs if I eat chia a couple hours beforehand. Whenever I eat the little seeds I know I’m doing my body a favor :)

How can you add chia to your diet?

Chia seeds on Greek yogurt Chia seeds in overnight oats Chia pudding

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Oatmeal Protein Powerbars

These are a delicious and wholesome breakfast or snack bar packed with healthiness and high quality protein to keep you full and satisfied – they are super convenient and you can avoid spending money on packaged bars loaded with added sugar and preservatives.

  • Take along while traveling as a go-to snack/meal to avoid stressful never-ending searches for healthy options in unfamiliar locations and skip the questionable airline food
  • Energy bars for road trips, camping, and hiking
  • Everyday convenient breakfast or snack to satisfy munchie cravings
  • Replenishing post-workout snack
  • Add chocolate/carob chips to make ultra-healthy chocolate chip dessert bars

Each ingredient adds a bit more nutrition to this delicious recipe. I basically just combined some of my favorite healthy ingredients and came up with this recipe that I love – feel free to customize and add your own variations!

Recipe: Oatmeal Protein Powerbars

(Makes about 24 circular bars and two mini loaves)

Ingredients

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