Chia Health benefits and recipes

Why You Should Be Eating ChiaAs a kid, I grew up raising chia pets and munching on the sprouts, more for the fun of it than understanding that chia is a super food. Now that I'm all grown up, those nutrient-dense chia seeds are a staple in my kitchen. Here's why you should be eating chia and a few chia recipes to put on your family's weekly menu.

What exactly is chia?

Chia seeds are an unprocessed whole food that dates back to the Mayan and Aztec cultures, who lauded the tiny seeds as a strength and energy booster. Chia seeds are small like flax seeds, but unlike flax seeds, chia seeds don't have to be ground for your body to absorb their nutrients.

Chia nutrition

Chia seeds are a concentrated food source of omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium. One tablespoon contains about 60 calories, 6 grams of fiber, 3 grams of protein and a healthy dose of antioxidants, omega-3s, calcium, iron, phosphorous, magnesium and zinc.

According to HealthWarrior.com (my go-to choice for chia), a 16 ounce pouch of chia contains the equivalent of:

Fiber of 4 pounds of oatmealProtein in 3 pounds of tofuAntioxidants of 2 pounds of blueberriesOmega-3s for 10 pounds of salmonCalcium in 4 pounds of 1 percent milkMagnesium of 15 pounds of broccoli

That's one power-packed pouch of whole food goodness.

Health benefits of chia

Though clinical studies are few, chia advocates recommend adding chia to your diet because it is dense in nutrients, can increase energy and mental focus, keep you feeling full longer and help you maintain a healthy weight. Chia is a low-glycemic food and high in fiber, both of which can help stabilize your blood sugar levels and prevent overeating. Chia isn't a miracle food, but it can certainly boost the nutrition of your meals.

Cooking with chia

Chia seeds have a mild, nutty flavor, which makes them perfect for sprinkling on cereal, whole grain dishes, pasta, vegetables and fruit as well as to mix into yogurt, sauces, baked goods and drinks. When you mix chia with water, it forms a gel, which can be a thickener or binder in foods and even sipped as a filling, healthy drink.

Chia recipesAlmond Blueberry Chia Smoothie

Serves 2

Ingredients:2 tablespoons chia seeds1-1/2 cups milk or non-dairy alternative2 tablespoons smooth almond butter2 cups fresh or frozen (thawed) blueberries1 tablespoon honey or more to tasteDirections:

In a blender, combine chia seeds and milk. Let soak for five to 10 minutes.Add almond butter, blueberries and honey and blend until smooth. Serve immediately.

Chia Power Bars

Makes 8

Ingredients:1/2 cup dried dates, soaked in 1 cup warm water until rehydrated, drained1/2 cup dried cherries1/4 cup cocoa powder1/2 cup chia seeds1/4 cup ground flax1/4 cup sesame seedsFinely grated zest and juice of 1 small lemonPinch of sea salt2 tablespoons coconut oil1/2 cup steel cut oats, soaked overnight in water, drainedDirections:

Place all ingredients in a blender and blend until smooth.Grease a 9-inch baking dish and press mixture evenly into baking dish.Set aside for 1 hour and then cut into bars. Store in the refrigerator in an airtight container.

Harvest Chia Muffins

Makes 12

Ingredients:1-3/4 cups cooked winter squash puree (pumpkin or butternut, acorn or delicata squash)2 eggs1/4 cup coconut oil1 cup pure maple syrup2 teaspoons pure vanilla extract2 tablespoons chia seeds, ground1-1/2 cups white whole wheat flour1 teaspoon ground cinnamon1/2 teaspoon ground cloves1/2 teaspoon ground ginger1/4 teaspoon freshly ground nutmeg2 teaspoons baking soda1 teaspoon salt1/2 cup pepitasDirections:

Preheat oven to 350 degrees F. and grease a 12-serving muffin pan.In the bowl of a stand-up mixer fitted with the paddle attachment, combine squash puree, eggs, coconut oil, syrup and vanilla. Blend on medium-high until smooth.In a medium bowl, whisk together chia, flour, spices, baking soda and salt. Add to wet ingredients and blend on low, scraping the bowl occasionally, until mixture is just moistened.Divide batter among muffin cups and sprinkle with pepitas. Bake for 25 minutes or until muffins spring back when touched and are lightly browned.Let muffins cool in pan for five minutes then invert onto a wire rack to continue cooling.

More on chia seeds

The health benefits of chia seed
DIY Chia Pet
Top 5 organic foods for 2011