Chia, A little Seed With Big Nutrition

Chia is a tiny little seed with some fantastic nutritional benefits.  Besides offering up decent amounts of calcium, magnesium, potassium and protein, Chia is one of the richest sources of  antioxidants (even more than blueberries), fiber (as much as 5g per tablespoon) and plant based omega-3s.
These nutritional attributes may be very good for our health.  Chia's high fiber content can help stabilize blood sugar, lessen insulin resistance and help cleanse and soothe the colon. The omega 3s are important for heart and brain health and may lessen pain and inflammation .  Chia's high antioxidant content may help fight cancer and protect the heart.  Another talent of this little seed is its ability to hold up to ten times it's weight in liquid which might be the makings of a great weight control tool by helping us feel full and satisfied longer.

What to do with Chia

Chia is pretty easy to add to your diet. They have a very mild, unassuming flavor that works in both sweet and savory recipes. Sprinkle them on cereal, salads or yogurt.  Add them to smoothies. Grind and add to baked goods or sprout and add to sandwiches and salads.

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Chia Beverages  An easy way to get Chia into your diet is to add Chia to your favorite drink.  Just give it at least 10 minutes to soften so your beverage is less crunchy. Chia Fresca, is a popular drink in Mexico. Basically it's lemonade with chia seeds in it.  Fill a glass or pitcher with filtered water squeeze in some fresh lemon or lime juice and add up to a teaspoon per cup of Chia seeds.  Sweeten to taste with your favorite sweetener.  Prepared and bottled Chia beverages are also available such as Mamma Chia in health food stores.

Chia Puddings A simple tapioca like pudding that is easily adapted to any flavor combination, needs no cooking and can be ready to eat in 30 minutes.  Simply add 2 Tablespoons of Chia to 1 cup of your favorite milk  (unsweetened almond milk is good) add a pinch of sea salt and sweeten to taste with your favorite sweetener.  Stir it up well, cover and place in refrigerator.  Give it at least a half hour to do its magic then mix in or top with fresh fruit, dried fruit, spices, cocoa, go crazy and enjoy.

Overnight Oats with Chia  This breakfast idea is perfect for people in a rush in the morning because you prep it the night before and it's ready when you rise.   In a covered bowl add 1 cup of your favorite milk, 1/2 cup old fashioned rolled oats, 1 Tablespoon of Chia, pinch of salt and sweeten to taste,  Mix and put in the refrigerator overnight.  In the morning add any topping you might like and dig in.