Sunday, February 12, 2012


I’m sure that you’ve all heard about the newest craze related to nutrition. Foodies have been raving about Chia seeds for quite some time now. I even know a runner who travels around with a little tube of chia in her bag for moments when she feels like she needs a little pick-me-up. But why? What is the big fuss over such a little seed?

Christopher McDougall, author of Born to Run, compared a tablespoon of chia to a “smoothie made from salmon, spinach, and human growth hormone.” I only eat one of those three so it’s a good thing that chia is around.

The chia seed, while a new rave in the US, played an important nutritional role in the diets of Aztec and Mayan warriors. Often called the “running food” it was used for long distance travel and for nourishment before and after battle.

Today we now know that chia seeds are a complete protein, the highest vegetable source of omega 3 fatty acids, and filled with calcium and magnesium as well as dietary fiber! Truly, a wondrous food.

But how should we use these little guys? Unlike sesame or flax seeds, chia seeds have a digestible outer shell, which means they don’t need to be blended before eaten. As such, they can be sprinkled on top of salads, tossed in marinara sauce or thrown over a bowl of lentils. So powerful are these little guys that one heaping tablespoon a day meets nearly the entire daily need of Omega 3s! That said, I present here a great and simple little desert or a powerful breakfast. Simply put, here is Blueberry Chia Seed Pudding. 

3/4 cup chia seeds
2 cups unsweetened almond milk
Tiny dash salt
1 large banana- ripe
1 cup blueberries

To begin, put the almond milk (or any non-dairy milk in the blender (next weeks post will discuss why this dish should never be made with dairy milk)) with the banana and ¾ cup of the blueberries. Blend until smooth and dark blue.

While that is being blended, add the chia seeds to a large mixing bowl or container. Once milk is done being blended, simply pour it on top of the seeds.

 Now all you need to do is stir once every 5 minutes for the next twenty minutes or so. Similar to flax seeds, the chia will absorb the liquid and obtain a gelatinous texture. The mixture should be done after about twenty minutes of soaking and mixing. The mixture should be now be thick and ready to eat. I prefer it refrigerated and often add the other ¼ cup of fresh blueberries to the top.

Bon Appetite

The best part is, if you don’t like the pudding, you can also use your left over seeds for an elegant plant!

sneak peak: next weeks post is going to be four studies done over the past few years that have shown that the human body's ability to absorb antioxidants becomes compromised when ingested with dairy! 

1 comment:

  1. Chia mixed with warm water also makes an excellent egg replacer in recipes that require a little extra effort to keep things together; think: noodle kugel.