The Necessary Staple You Should Add to Your Kitchen Cabinet

“Big things come in small packages” is the Mantra of this powerful but tiny seed, CHIA SEEDS. It also happens to make a great Pudding (see below).

One serving (about 2 tablespoons) of chia seeds pack about 5 grams of protein, and 10 grams of fiber.  They are considered to be a complete protein containing all essential amino acids.(1)  Fiber has been linked to many health benefits and is essential for maintaining a healthy gut and regulating blood sugar. The fiber and protein content will also make you feel full longer. They provide a great source of minerals including manganese, phosphorus, copper, selenium, iron, magnesium and calcium. (2)

Not many foods contain Omega-3 but chia seeds are rich in the Omega-3 fat Alpha-Linolenic Acid (ALA). This is considered and essential fatty acid since our bodies can’t produce it. Consumption of ALA has been linked to lower cholesteral resulting in lower heart related diseases, anti-inflammatory activity, redistribution of lipid away from viscera fat and liver, antidiabetic action, and protection against autoimmune diseases and cancer.(3) 

Only 1 serving (about 2 tablespoons) of chia seeds packs about 5 grams of protein, and 10 grams of fiber.  Fiber has been linked to many health benefits and is essential for maintaining a healthy gut and regulating blood sugar. The fiber and protein content will also make you feel fuller for longer. Chia seeds provide a great source of minerals including manganese, phosphorus, copper, selenium, iron, magnesium and calcium. (2)

The nutrient content of this superfood makes it an essential staple for a vegan diet, honestly it really should be a staple in everyone’s diet. So I think we all get the point, and are ready for the good part, the part that involves eating of course. There are a few ways to incorporate chia seeds into your diet, but I am crushing on this recipe I made. Be forewarned, chia seeds do have an unusual texture to them after soaking, but now that you know you can pretty much take on the world by eating chia seeds, you can probably look past the texture thing.

Chocolate-Banana-Strawberry Chia Seed Pudding

(Vegan friendly, Gluten-free, dairy-free, nut-free, soy-free, egg-free)

INGREDIENTS AND TOOLS

  • 1/4th cup of chia Seeds
  • 1 cup of coconut milk
  • 1 small banana
  • 1/4th cup of Organic Cacoa Powder
  • Sweetener (maple, honey, or stevia) optional
  • Mason Jar
  • Blender

DIRECTIONS

  1. Pour 1/4th cup of chia seeds into a mason jar
  2. Pour 1 cup of coconut milk over the chia seeds in the mason jar
  3. Stir contents to assure the seeds are fully covered by the milk
  4. Place the lid on the mason jar and soak the seeds in the jar for 4 hours or over night in the refrigerator (overnight allows for an easy breakfast in the morning)
  5. Pour the soaked chia seeds from the mason jar into the blender
  6. Add the banana, 1/4th cup of cacao powder, and additional sweetener to the blender (I did not personally use added sweetener for this recipe as the fruit served as a sweetener)
  7. Blend for a few minutes until a smooth consistency (there will still be some grain to the texture)
  8. Add some cut strawberries to the chia seed pudding and enjoy!

I also added some shredded coconut flakes and pecans, but the recipe stands without it. You can also add your favorite granola as a topping instead.

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