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Siddharth Gupta
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- Categories:Recipes, Seeds
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Chia seeds may be small, but they pack a powerful nutritional punch. These tiny seeds, originating from the plant Salvia hispanica, have been a staple in the diets of ancient civilizations like the Aztecs and Mayans. Today, they are celebrated for their numerous health benefits and versatility in cooking. Let’s dive into the nutritional benefits of chia seeds and explore some delicious ways to incorporate them into your diet.
Nutritional Benefits of Chia Seeds
- Rich in Nutrients: Chia seeds are loaded with essential nutrients. Just two tablespoons (28 grams) provide:
- Calories: 138
- Protein: 4.7 grams
- Fat: 8.7 grams
- Carbohydrates: 11.9 grams
- Fiber: 9.8 grams
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Magnesium: 23% of the DV
- Phosphorus: 20% of the DV
- Zinc: 12% of the DV
- Omega-3 fatty acids: 5 grams.
Delicious Chia Seed Recipes
Here are some easy and tasty ways to include chia seeds in your daily meals:
1. Chia Seed Pudding
Ingredients:
- 1/4 cup chia seeds
- 1 cup almond milk (or any milk of your choice)
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Fresh fruits and nuts for topping
Instructions:
- In a bowl, mix the chia seeds, almond milk, honey, and vanilla extract.
- Stir well to combine and let it sit for about 5 minutes.
- Stir again to prevent clumping, then cover and refrigerate for at least 2 hours or overnight.
- Top with fresh fruits and nuts before serving.
2. Chia Seed Smoothie
Ingredients:
- 1 cup spinach
- 1 banana
- 1/2 cup frozen berries
- 1 tablespoon chia seeds
- 1 cup water or coconut water
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy immediately.
3. Chia Seed Energy Bars
Ingredients:
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup chia seeds
- 1/4 cup dried cranberries
- 1/4 cup dark chocolate chips
Instructions:
- In a large bowl, mix the oats, almond butter, honey, chia seeds, cranberries, and chocolate chips.
- Press the mixture into a lined baking dish.
- Refrigerate for at least 1 hour before cutting into bars.
Chia seeds are incredibly versatile and can be added to a variety of dishes, from smoothies and puddings to salads and baked goods. Incorporating chia seeds into your diet is an easy way to boost your nutrient intake and enjoy their numerous health benefits.
