Chia pudding
Chia seeds are the tiny black seeds of the chia plant(Salvia hispanica). Native to Mexico and Guatemala, they were a staple food for the ancient Aztecs and Mayans. In fact, “chia” is the ancient Mayan word for “strength”.Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. They are most often sprinkled on cereal or oats, sauces, vegetables, salads, or yogurt or mixed into drinks and baked goods. They can also be mixed with water and made into a gel and be used as a substitute for eggs.Chia seeds became very popular in recent years. Food companies are adding the seeds to cereals, breads, drinks, puddings, bars and many other foods you buy and eat.Chia seeds are among the healthiest foods on the planet. They’re loaded with nutrients that can have important benefits for your body and brain. Here are some benefits chia seeds have:1. A quick analysis of 2 tablespoons of seeds show us that an ounche which is 28g of chia seeds have:•140 calories•11 grams of fiber•4 grams of protein•7 grams of unsaturated fat• A source of omega-3’s•A source of vitamins C and E2. Chia seeds are high in antioxidants which fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer. As a side note, foods high in free radicals are those deficient in antioxidants – processed meats and food shighly processed or full of sugar are examples.3. An ounce of chia seeds (28 g) has 12 g fiber which are fibers that has the ability to absorb 10–12 times their weight in water.4. Chia seeds are about 14% protein and they also have essential amino acids, so your body should be able to make use of their protein content. A high protein intake lowers appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.5. Chia seeds may help with weight loss because chia seeds are high in protein and fiber. The soluble fiber absorbs large amounts of water and expands in your stomach, which should increase fullness and slow the absorption of food. The protein in chia seeds could help reduce appetite and food intake.6. One of the unique characteristics of chia seeds is their high content of heart-healthy omega-3 fatty acids. 75% of the fats in chia seeds consist of the omega-3 alpha-linolenic acid (ALA) and about 20% consist of omega-6 fatty acids. 7. Chia seeds can help reduce heart disease. Research suggests that omega-3s can decrease the risk for thrombosis and arrhythmias, disorders that can lead to heart attack, stroke, and sudden cardiac death. Omega-3s may also decrease LDL, total cholesterol and triglyceride levels, reduce atherosclerotic plaque, improve endothelial function, and slightly lower blood pressure.8. Studies show that chia seeds may lower the rise in blood sugar after a high-carb meal. This reduces the chance of spikes and crashes sometimes experienced after meals.9. Chia seeds are good forn bone health because chia seeds have calcium which is 18% of the RDI in a single ounce, phosphorus and magnesium. The amount of calcium that chia seeds have is higher than most dairy products. Chia seeds may be considered an excellent source of calcium for people who don’t eat dairy.I started to eat chia 3 years ago and I usually make chia pudding which I have for breakfast or as a snack. Sometimes I make overnight flakes using chia seeds or I add some chia seeds in porridge. Chia pudding can be a great idea for a healthy and food of nutrients breakfast and you can make it even vegan.
Ingredients
- 60 g chia seeds
- 500 ml vegan milk
- 2 tsps honey
- 100 g granola
- 80 g 2% Greek yoghurt
- 80 g banana
- 80 g strawberries
Instructions
- In a bowl mix the chia seeds with milk and honey and let it in the fridge for 2-4 hours or overnight.
- In a glass or a jar add chia pudding, 50 g of granola, add banana slices, Greek yoghurt and some strawberries on top. That’s all, easy to make and full of nutrients.
Notes
