Chia seeds have grown in popularity in the last couple of years, and are known as a superfood for your body and mind. As one of the best fat sources around, here are five simple ways to incorporate them into your diet today!
Add Them to Your DIY Protein Bars
Chia seeds are rich in iron, calcium, fiber and contain omega-3’s, which help raise your HDL ‘good’ cholesterol up! An easy way to incorporate this powerful fat source is by killing two birds with one stone: add them to your protein bars. Here’s a delicious peanut butter protein bar recipe that will fuel you up before or after a workout—or simply keep the hunger away while at work. You’ll need:
• ½ cup of your favorite ‘natural’ peanut butter (any nut butter will do, just make sure it contains only the nut butter itself and salt—no added preservatives or sugar)
• ¼ cup of honey
• 1 teaspoon of pure vanilla extract
• 2 tablespoons of coconut oil
• 1/3 cup of vanilla (or chocolate) protein powder
• 1 cup of oats
• 1/3 cup dried fruit
• 2 tablespoons chia seeds
• Optional: 1 teaspoon of warmed up chocolate chips, for drizzling on top, + a dash of sea salt.
In a medium saucepan over medium heat, combine the vanilla, honey, coconut oil and peanut butter until smooth. IN a separate bowl, mix together the oats, dried fruit and chia seeds. Remove the peanut butter mixture from the hot stove, and combine the dry ingredients until well blended. Place in a 8X4 loaf pan (lined with parchment paper), and press the mixture in until even. Optional: drizzle the melted chocolate chips on top, along with the sea salt. Refrigerate for an hour and enjoy all week long!
Blend Them Into Your Morning Smoothie, Yogurt ‘Pudding,’ or Omelet
Chia seeds are very versatile! Add them to your yogurt parfait, or morning smoothie for a delicious and simply way to get this filling superfood into your diet—and all before you start your day! Chia seed pudding is a healthy alternative to plain old yogurt you may be used to. Simply stir together 1 teaspoon of vanilla, combined with 1 cup of nonfat greek yogurt, 1 cup of almond milk, fresh fruit and chia seeds. Refrigerate overnight for a simple on-the-go breakfast your body will thank you for! Need an extra boost? Add chia seeds to an omelet and you’ll have a brain booster to last all morning long!
Make Ahead Popsicles
Turn a hot day into the perfect excuse to get popsicle-happy—but this time, without the guilt! These strawberry chia popsicles have only three ingredients, and only takes ten minutes to put together from start to finish. Here’s what you’ll need:
• 1 ½ cups of almond milk
• 3 cups frozen strawberries (or feel to get creative with a variety of berries)
• ¼ cup of chia seeds
Once everything is blended together, pour evenly in a popsicle mold and freeze. That’s all there is to it! With the antioxidant-rich recipes, maintaining a healthy diet has never been easier. Enjoy!
