Chia Seed

chia seedsI’ve been hearing about chia seed as part of daily nutrition for years and I thought about looking into it off and on, but never seriously did until this week. Until now, the only thing I knew for sure about it was that they used to use it for Chia pets and that “people” have told me it’s good for you. We were grocery shopping and I happened to see chia seeds in the baking aisle of the store. I look at the nutritional information on the container and decided to give it a try.

chia oatmeal breakfast cookies

Chia Oatmeal Breakfast Cookies

I had no idea how you’re “supposed” to use the seeds and since I sort of do things “on the fly”, I was making my lunches for work and decided to add some seeds to my chicken salad. I took some low carb tortillas along with fresh spinach leaves and the chicken salad to work with me. The wraps that I made with this were very tasty and the chia seeds were barely noticeable.

Mary's Gone Crackers

Mary’s Gone Crackers copycat

I decided to do a little more investigating into the health benefits of chia seeds and how to best use them. The information varies quite a bit regarding different studies on actual effects of chia seeds on overall health, cardiac health and weight loss. Basically, after reading quite a bit about chia seeds and different studies that have been done, I have to say that there’s no definite proof that they’re a “magic pill” for what ails you. There’s no doubt, however, that they’re very nutritious and a little packs a big punch. The recommended serving size varies between 2-4 tablespoons a day depending on where you’re looking.

honey lime

Honey Lime Chia Dressing with Fruit Salad

From WebMD, “chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.”

SelfNutritionData lists the following:    NUTRITION INFORMATION

Amounts per 1 ounce/2 Tablespoons (28g)

 

Calorie Information
Amounts/Selected Serving    %DV
Calories    137 (574 kJ)           7%
  From Carb 50.0 (209 kJ)
  From Fat 72.1 (302 kJ)
  From Protein 15.2 (63.6 kJ)
  From Alcohol ~ (0.0 kJ)
 


Carbohydrates
Amounts/Selected Serving   %DV
Total Carbohydrate 12.3g        4%
Dietary Fiber           10.6g      42%
Starch                         ~
Sugars                        ~
 
 


Fats & Fatty Acids
Amounts/Selected Serving   %DV
Total Fat                8.6g           13%
Saturated Fat        0.9g             4%
Monounsat. Fat     0.6g
Polyunsat. Fat       6.5g
Total trans fatty acids   ~

Total Omega-3 fatty acids  4915 mg

Total Omega-6 fatty acids   1620 mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein      4.4g                 9%


Minerals
Amount/Selected Serving    %DV
Calcium          177 mg           18%
Iron                     ~                  ~
Magnesium         ~                  ~
Phosphorus      265 mg          27%
Potassium        44.8 mg           1%
Sodium               5.3 mg           0%
Zinc                     1.0 mg          7%
Copper                0.1 mg          3%
Manganese         0.6 mg         30%
Selenium               ~                  ~
Fluoride                 ~                  ~
 
 

You can use chia seeds in anything you make such as muffins, smoothies, salads, crock-pot meals, soups, breakfast burritos, puddings, breads, or pies.Some people may not like the texture of them (they’re similar in size to poppy seeds), so if that’s the case, then they would be best used in recipes where they can blend in with other ingredients. Here are some websites with recipes:

All Recipes – Chia Seeds

Buzz Feed – 31 Healthy & Delicious Ways to Cook with Chia Seed

Chia Seed Recipes

Dr. Axe – 21 Chia Seed Recipes

 


 

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