Food & Drinks

March 25, 2012

Something to Add to Your Grocery List, the Greatest Miracle Ingredient… Chia Seeds

With bathing suit season just around the corner I have been extra conscious about what I have been eating and trying to control my portions. Pinterest has become my ally when it comes to finding healthy recipes. I have been noticing a lot of them contain chia seeds. My boyfriend informed me that chia seeds are actually what was used to make those Chia Pets you would see on television back in the day. I was a little creep-ed out when he told me that so I decided to do my own research.

Chia seeds have many great health benefits. They expand when they mix with water, making the body feel full longer. They help balance blood sugar levels, are full of healthy omega -3s and protein which helps keep energy levels up.  Since chia seeds mix with water to create a gel they also help keep the body hydrated.  Oh and it is true that they were used in Chia Pets but after hearing all these great health benefits I wasn’t going to hold it against them. When I find something that is great for my body I get super into it and want to throw it in everything, I started slipping them in muffins, cookies, yogurt, salads, soups… you can pretty much add them to everything and barely notice they are there. I have found theses great easy recipes that helped me incorporate chia seeds into my diet.

Chia Seed Greek Yogurt Pancakes

Sooo good and fluffy!! I love them with strawberries on top!

Ingredients

  • 1/3 cup gluten free flour
  • 2 tbsp. almond flour
  • 1/8 tsp. baking soda
  • 1/2 tsp. cinnamon
  • 1/2 tsp. vanilla
  • 1/4 cup plain Greek yogurt (you can also use a flavored Greek yogurt)
  • 1 tbsp. agave
  •  2 egg whites
  • 1 tbsp. chia seeds
  • 1-2 tbsp. almond milk (if needed to thin out batter a little more)
  • (I added some pecans and dark chocolate chips to make mine more interesting)

Directions

Mix 1/3 cup gluten free flour, 2 tbsp. almond flour, 1/8 tsp. baking soda, and 1/2 tsp. cinnamon. Stir to combine all ingredients.

Add  2 egg whites, 1/2 tsp. vanilla, 1/4 cup plain Greek yogurt, and 1 tbsp. agave to the dry ingredients. Whisk until smooth. If the batter still needs a little more liquid, you can add 1-2 tbsp. of almond milk. The batter should be fairly thick, but should still drop off of a spoon.

Gently fold in the tbsp. of chia seeds (add in nuts, chocolate chips, sliced banana any other add in you would like)

Heat a greased griddle to medium high heat and pour batter onto griddle (I used a 1/4 cup measuring cup to section out the batter). Cook on one side until bubbles start to form on the outsides of the pancakes (about 2-3 minutes). Once bubbles have formed, flip and cook for an additional minute on the other side.

Makes 4 six inch pancakes

I retrieved this recipe from: http://cleaneatingchelsey.com/2012/03/15/chia-seed-greek-yogurt-pancakes/

Healthy Twix  Snack Bar

 

Great snack for school, I sometimes switch up peanut butter with almond or another sort of nut butter

Since I live on my own and I only have one mouth to feed so I try to half most of my recipes but it is up to you on the quantities. This recipe makes 30 bars

Ingredients

  • 3 cups quick oats (or gluten free rolled oats pulsed in the food pro)
  • 1/2 cup egg whites
  • 3/4 cup vanilla non-dairy milk (I use coconut)
  • 3 tbsp chia
  • 1/2 cup crunchy peanut butter
  • 1 tbsp vanilla
  • 1/3 cup honey (or agave)
  • 1 very ripe banana (the riper the banana the sweeter the bar)
  • 1 cup creamy peanut butter
  • 1 cup dark chocolate chunks/chips

Instructions

Preheat oven to 350F

Combine milk and chia-set aside for 10 minutes

Mash the banana and then combine in chia milk mix, quick oats, whites, crunchy peanut butter, honey (agave), vanilla, and mashed banana. Mix together and then poor into a greased 9″-13″ pan

Bake for approximately 25 minutes or until edges are a golden brown, allow to cool. When room temperature spread creamy peanut butter evenly over top. Put in the freezer. Melt chocolate in a metal bowl over bowling water, make sure the water does not touch the bottom of the bowl. Once the chocolate has fully melted spread over top of peanut butter. Allow to chill and cut into serving size pieces.

I retrieved this recipe from: http://breakfasttobed.com/2012/03/20/healthy-peanut-butter-twix-bar/

Chia Soy Glazed Salmon

I usually cook my salmon and have leafy green vegetables on the side

Ingredients:

  • 3 tbsp. brown sugar
  • 
2 tbsp. reduced sodium soy sauce
  • 
1 tsp. rice wine vinegar
  • 
1 tsp. chia seeds

Directions:

Turn oven onto broil

Combine brown sugar, soy sauce, rice wine vinegar in bowl.

Place salmon filet into a freezer bag and pour soy sauce mixture over fish.

Let salmon marinate for 15 minutes.

Cover cookie sheet with foil and spray with cooking spray. Remove salmon from bag and place on top of foil.

Broil for approximately 10 – 15 minutes, until fish is thoroughly cooked and flakes with a fork. Garnish with chia seeds and enjoy.

I retrieved this recipe from: http://www.pbfingers.com/2011/07/19/soy-glazed-salmon/

 

 



About the Author

Recultured Team
Recultured Team
This is where you'll find the blog posts that the team has contributed to collectively! What team? Wildcats! -Nope, wrong team. Recultured!





 
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