Super food: Chia Seeds

Hello all!

I’ve got another super food today! This time around its the chia seeds. I’m sure you see me mentioning and using chia seeds in the recipes on my blog but do you know that they are in fact a super food and have many many benefits.

What are chia seeds?

Chia seeds are little black seeds which come from the plant ‘Salvia Hispanica’. Whilst they have only come into popularity within the last few year, chia seeds have been for a long time for health benefits.

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Why are they a super food?

Because for such a small amount, you get a whole lot of nutrients. Chia seeds are high in these main things:

      1. Antioxidants: Like the acai berry, chia seeds contain lots of antioxidants which help with preventing ageing and fighting off diseases.
      2. Omega 3: Chia seeds contain more Omega 3 Fatty acids than salmon! However there is a condition there. These fatty acids are harder to break down compared to the more important fatty acid ALA which fish like salmon has. So be careful there.
      3. Fiber (11 grams per 2 tablespoons): Chia seeds are 40% fiber! And they make up most of the carbs in chia seeds!
      4. Protein (4 grams per 2 tablespoons): Chia seeds contain 2 times more protein than any other seed. Protein can assist in weight loss by reducing appetite
      5. Calcium: Chia seeds have 5 times more calcium than milk. This is great for people who don’t eat dairy.

How can you eat it?

There are many ways you can eat chia seeds. They can be eaten raw, put in things like smoothies, drinks, salads and oats. However because of all the fiber, chia seeds can grown and expand when absorbed with water. That’s 10-12 times its size in water! Because of that, they are also great to make overnight oats or pudding with and makes it much more digestible!

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Whats the downside? 

Chia seeds don’t come cheap, they can get pretty pricey. Being branded as a super food doesn’t help either. It can cost up to $15 – $20 for a 500 gram bag, from Woolworths.

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Remember if you want to ‘Think like a beast, have your morning feast!’

E.C

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No time to cook in the morning? No fear, read here!

If you are anything like me, getting up is already hard enough, let alone getting up early enough to make breakfast. What is the solution then? Make it the night before, or better yet, prepare for the whole week!

The two most popular overnight breakfasts include oats and chia seeds.

Oats

Oats are very easy to prepare but the time it takes to boil them can take more time than you have in the morning. That is why many people cook the oats overnight and just heat them up in the morning. Not only that, the oats quality will not decrease over the week if put in the fridge, then should remain the same soft and creamy texture when reheated! If you are feeling extra lazy, cook enough for the week and just separate them into jars! Oats can also be combined with such a large variety of things such as fruit, nuts, jam, honey and milk. That means that you don’t have to be eating the same thing everyday!

The Kitchn does a great recipe for creating overnight oats for the week!

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Ingredients

1 2/3 cups steel-cut oats
4 cups water
1/4 teaspoon salt

Optional Mix-Ins

Milk or soy milk
Cinnamon or other spices
Raisins or other dried fruit
Fresh berries
Nuts or seeds
Jam
Honey

Chia

The reason using chia seeds are so popular for overnight breakfasts is that the seeds expand overnight. Chia seeds will expand multiple times when soaked in things like water or milk, this helps with feeling fuller for longer but also helps with your digestive track. This is because the seeds develop a gelatinous coating when soaked, allowing for easier travel through your body.

Guess what, its mango season again! What better way to celebrate then having mangoes in your breakfast. It will give it such a fresh and exciting taste!

Popsugar has this amazingly simple recipe for chia seeds overnight! Check it out!

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1/4 cup chia seeds
1 cup light or full-fat coconut milk, depending on preference
1/2 tablespoon honey

Just soak the seeds overnight and you are done!! Whats more, the seeds are similar to oats in a way that you can add whatever toppings you like on it! Don’t like mango? No worries, just add some strawberries!

But what if you don’t like oats or chia?

Breakfast frittatas is another food that is tasty warm or cold and can be made the night before!

bon appetit has an amazing broccoli and sausage frittata which would go perfectly in the morning!

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12 large eggs
½ cup whole milk
¾ cup grated cheddar, divided
Kosher salt and coarsely ground black pepper
2 tablespoons vegetable oil
½ medium onion, chopped
½ pounds fresh Spanish chorizo or hot Italian sausage links, casings removed
1 bunch broccoli rabe, coarsely chopped

Or try these banana smoothie muffins by Popsugar!

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3 ripe bananas
2 cups packed baby spinach
8 strawberries
1 1/2 cups whole wheat flour
3/4 cup sugar
1 egg
1/4 cup canola oil
1 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt

Remember if you want to ‘Think like a beast, have your morning feast!’

E.C