- High in protein (great for lean muscle, burning fat, and balancing blood sugar levels).
- High in fiber (providing nearly 11 grams per ounce)
- Anti-inflammatory omega-3 fatty acid alpha-linolenic acid (ALA) (this helps reduce the growth of cancer cells in both breast and cervical cancers).
Including chia seeds in your diet can deliver a healthy breakfast or afternoon energy boost because chia is associated with vitality and satiety due to the balance in fat, fiber and protein they contain. Chia absorbs water and expands, so if you enjoy the consistency of tapioca or rice pudding, this is a great snack for you.
CHIA SEED PUDDING
2 Tablespoons chia seeds
¾ cup unsweetened almond milk
1 Tablespoon sliced or slivered almonds
1 Tablespoon dried, unsweetened coconut flakes
¼ cup unsweetened dried cranberries or raisins
1 teaspoon pure vanilla extract
¼ teaspoon cinnamon or cardamom
½ teaspoon agave, honey or maple syrup (or to taste)
Mix all ingredients in a small bowl or jar with a small whisk. Let sit refrigerated or at room temperature for 20-30 minutes, until desired texture is achieved and mixture has thickened. If chia pudding is too thick, add more almond milk one teaspoon at a time.
Cinnamon spices starting to seem too fall/winter for springtime? Lighten up your oatmeal and create a new breakfast ritual with flavorful chai and coconut blended with nutritious whole oats. If you think that whole rolled oats take too long to make, think again! Instant oats lack the amount of fiber found in unprocessed oats so finding an easy way to prep the whole version is important. A favorite flavor generally added to oats is classic brown sugar or maple syrup which can equal a lot of added sugar to your morning. By using ripe bananas and vanilla extract, this dish is naturally sweet and quick to make for a healthy breakfast.
Bring 3 ½ cups water to a boil in a medium saucepan, add tea bags, cover and remove from heat. Steep tea for 10 minutes and remove tea bags. Add oats, chia, and bananas. Bring mixture to a boil then reduce heat to a simmer, adding milk and cooking for 10 additional minutes until oats are soft. Serve oatmeal garnished with coconut flakes.
Foodtrients: Ai, MB, DP
-Omega-3 (alpha-linolenic acid)
Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.
Prevents and repairs oxidative damage to cells caused by free radicals.
Support the body’s resistance to infection and strengthen immune vigilance and response.
Improves mood, memory, and focus.
Reduces risk factors for common degenerative and age-related diseases.