Chia seeds were prized by ancient cultures as a source of sustainable energy. In fact, “chia” is the ancient Mayan word for strength.
A NUTRITION POWERHOUSE
A tiny nutrition powerhouse, chia is rich in dietary fiber and contains significant amounts of minerals and vitamins. One ounce of chia seeds provides calcium, manganese, magnesium and phosphorus among other micronutrients, very little fat, and just 138 calories.
EASY WAYS TO ADD CHIA SEEDS TO YOUR DIET
It’s simple to add chia seeds to your diet. Since the seeds are bland, you can add them to just about any dish or beverage without changing its flavor.
Of course, you can always eat raw seeds, which are great on top of salads or mixed with other nuts and seeds.
If you’re new to chia, start with about one tablespoon a day until you get used to the fiber content. A typical serving is 1.5 tablespoon twice a day, or about 20 grams.
PEACH-SPINACH CHIA SMOOTHIE
Sip-for-delicious-sip, except for the color, you’ll hardly notice the spinach in this green smoothie.
Frozen peaches create a slushy-sweet base further enhanced by apple juice. Chia seeds give an energizing boost to this yummy low-cal and nutrient rich beverage.
Perfectly refreshing after a long workout.
1 1/2 c. frozen peaches
1 c. apple juice
1/2 c. water
2 T. chia seeds
1 1/2 c. baby spinach leaves
Combine the peaches, apple juice, water, chia seeds, and spinach leaves in a blender; purée until smooth, about one minute. Serve immediately.
Lower Sugar Adaptations
*To make this recipe lowest in sugar, I recommend a beverage with a natural sweetener alternative. My favorite is this Bai. For a lower sugar alternative, consider using coconut water instead of apple juice.
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What’s your favorite way to add chia seeds to your diet? Share in the comments below!
WorldsHealthiestFoods.com “Chia or Flax Seeds: Which is preferable as an addition to meals?” Accessed 1 Mar 2017: http://www.whfoods.com/genpage.php?tname=dailytip&dbid=242
Nieman, D.C., Gillitt, N., Jin, F., et al., “Chia Seed supplementation and disease risk factors in overweight women: A metabolomics investigation.” The Journal of Alternative and Complementary Medicine. July 2012, 18(7): 700-708. doi:10.1089/acm.2011.0443. http://online.liebertpub.com/doi/abs/10.1089/acm.2011.0443
“Phytochemical profile and nutraceutical potential of chia seeds (Salvia hispanica L.) by ultra high performance liquid.” J Chromatography A (2014) 1346: 43-48. Accessed 1 Mar 2017: http://dx.doi.org/10.1016/j.chroma.2014.04.007
BetterNutrition.com “Super Seeds” (May 2012) Accessed 1 Mar 2017: http://www.betternutrition.com/chia-seeds/
AuthorityNutrition.com “11 Proven Benefits of Chia Seeds.” Accessed 1 Mar 2017: https://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/
Recipe Source: http://www.realsimple.com/food-recipes/browse-all-recipes/peach-spinach-chia-smoothie