Check out Chia Seeds!
We know that nuts and seeds are a great source of heart healthy fats and are an awesome way to boost our fibre intake. But do you find yourself gravitating towards the same old go to's? If so, chia may be the new seed you should add to your rotation!
What is great about them?
Chia seeds may be small, but they pack a large nutritional punch!
- Chia seeds contain omega 3 fatty acids which are beneficial for our hearts and brains
- They are a source of protein, helping to keep us fuller for longer
- Chia seeds are an excellent source of fibre (particularly soluble fibre) which is great for our gut and bowel health
- They are a good source of calcium
- Chia seeds contain antioxidants, which may help to protect us against cancer
- And they are naturally gluten free!
Chia seeds are also very versatile and can be easily added to many foods and dishes. Try out some of the ideas below:
- Sprinkle over top of yogurt
- Add to energy balls, with other nuts and seeds
- Top your favourite smoothie with a tablespoon of chia seeds
- Add to oatmeal for a bit of crunch
- Sprinkle some over your salad or add to your salad dressing
- Add ground chia to baked goods to increase the fibre content of your recipe
Make sure to add chia seeds to a liquid. Chia seeds expand multiple times their size when introduced to water, and thus avoid eating them alone in their dry form as they can cause discomfort or difficulty swallowing as they expand.
Chocolate Lovers Overnight Chia Pudding
Now that we are versed on the benefits of chia seeds, I will introduce you to one of my favourite ways to eat them! Chia pudding is a great, quick recipe which can be adapted based on the ingredients you have at home.
In short, chia pudding really only requires two ingredients: milk and chia seeds. If you're using cows milk, the ratio I find works best is 5 parts milk to 1 part chia seeds. This may vary slightly if you are using almond milk or coconut milk. Play around with the quantities that give you the most desirable texture. However, if you make a batch and find it to be too thick, you can add more milk before eating. Alternatively, if you find your pudding to be too runny you can always add a few more teaspoons of chia seeds and let the mixture set for about 30 minutes more, prior to eating. Once you have the milk to chia ratio down, you can jazz up your pudding with whatever ingredients you like!
I chose to sweeten my pudding naturally with medjool dates which adds some more fibre and vitamins and minerals to the recipe. If dates are not something you have in your pantry, you can add 2 tablespoons of a liquid sweetener like honey or maple syrup instead. Also, I made a nut free version of this recipe as I have a peanut allergy, but you could substitute the sunflower butter for peanut butter or any other nut butter you have on hand!
Recipe
Prep time: 10 minutes
Rest time: 8 hours
Ingredients:
6-9 pitted medjool dates + 2 Tbsp milk for blending
1/2 cup chia seeds
2 1/2 cups of skim milk (or milk of your choosing)
1 tsp cinnamon
1 tsp vanilla extract
2 Tbsp sunflower butter (or a nut butter of your choosing)
1/2 tsp salt
1/4 cup cocoa
Optional: 2 Tbsp honey or maple syrup for further sweetening (or if you don't have any dates)
Directions:
1) Blend medjool dates with 2 Tbsp of milk in a food processor or blender, until a smooth consistency is achieved. See photo below.
2) Add blended medjool dates to a large bowl along with all remaining ingredients and whisk vigorously until throughly combined.
*Tip: I like to leave out the extra sweetener (honey, maple syrup) until I go to eat the pudding. If I find I need a little extra sweetness, I will add it in then!
4) Once ready to eat, top with fruit, nuts, granola, greek yogurt, or any other topping you like!
Chia pudding stays fresh in the refrigerator for up to three days, so you can make it advance and enjoy for breakfast or snacks for the next several days!
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