Partner content: Cha-Cha-Cha CHIA Seeds
I got a question this week on LinkedIn (yes, you can find me there!) about chia seeds so let’s take a look:
What are they?: They are small black seeds from the chia plant which is native to Mexico and Guatemala. They look a little like poppy seeds but are larger.
What’s the benefit of eating/using or cooking with them?
Chia seeds are a source of fiber, omega 3-fatty acids, and protein.
• 1 oz of chia seeds have: 138 calories; 5 grams of protein; 12 g of carbohydrates (10g fiber) and 5 grams of omega 3 fatty acids as well as various vitamins and minerals like magnesium
(If you often struggle to get enough protein or fiber in your diet, chia seeds may be a good option.)
How can you use chia seeds?:
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• add to a smoothie or to a juice. Stir well. If you let the juice sit for a few minutes the chia seeds will swell and the beverage will have a thicker consistency.
• add to baking recipes including quick breads, pancakes and cookies
• stir into hot cereals like oatmeal
• stir into overnight oats before refrigerating
• make a chia seed “pudding”
• In a small bowl, add 1 oz of chia seeds to 8 oz of milk or milk alternative along with nuts, raisins or chopped dates and 1 tsp of vanilla extract and stir well. Sweeten as desired before refrigerating or before eating. Cover bowl and place in refrigerator overnight. Enjoy this “pudding” with chopped fresh fruit or berries.
Source: healthline.com/nutrition/chia-seeds#bottom-line
Leah McGrath, RDN, LDN
Ingles Markets Corporate Dietitian
facebook.com/LeahMcgrathDietitian
800-334-4936
