cha cha cha chia


Cha cha cha chia…if you’re a child of the 80’s you remember putting those little seeds on a clay animal or Homer Simpson’s head, placing it in the sun and waiting for it to sprout. Such a weird concept!

chiapetThere are tons and tons of nutritional benefits hidden in those little seeds.  In just two tablespoons there are 7 grams of fiber, 5 grams of protein, more calcium than a glass of milk and more omega 3’s than a piece of salmon!  The Aztecs used them for endurance on their hunting excursions.  They absorb liquid, creating a gel consistency that when consumed burns very slowly in the body making for sustained energy.  It also stabilizes blood sugar protecting against dips in glucose levels.  Chia seeds’ ability to absorb liquid also protects against dehydration and assist in electrolyte balance.

The abundance of Omega 3’s found in chia seeds have been researched for the prevention of mood disorders and depression.  The combination of fiber and liquid absorption is a great way to alleviate constipation.  The high fiber content is also a great weight loss tool by keeping you very full!  For best results, work your way up to consuming 2 tablespoons per day.  If you’re not used to consuming a lot of fiber add chia seeds slowly into your diet to prevent digestive upset.

Chia seeds can be added to smoothies, yogurt, cereal baked goods or salads.   Unlike flax seeds they do not have to be ground up for absorption of nutrients.  Or try them in a breakfast pudding!  Chia seed pudding is creates a tapioca type of consistency.  So, if you are someone who doesn’t like the texture of tapioca this may not be the recipe for you!

Breakfast Banana Chia Seed Pudding

1 banana

2 tablespoons chia seeds

½ cup almond milk

 chia seed pudding

Mash banana, add chia seeds and almond milk.  Put in refrigerator overnight.  Top with sliced berries and a drizzle of pure maple syrup.  I used vanilla flavored almond milk.  If using plain almond milk consider adding ½ teaspoon vanilla extract.  I make these the night before however, you do not need to refrigerator over night, 1-2 hours should do the trick!

 chia seed pudding 1

The combination of chia seeds, protein and, carbohydrate from banana (chia seeds have zero carbs) makes this recipe a great snack to eat before or after endurance exercise.  Heck, you don’t need to be an endurance athlete to enjoy this snack!  I need all the help I can get running around after a toddler and trying to keep up with daily activities!

overnight oats with a tropical twist

Porridge with berries (1)

Oats are a great way to get in a dose of whole grains but not many of us have the time in the morning to cook them!  I have a solution for you…Overnight Oats!  All you have to do is put raw oats in a bowl, add milk of your choice,  place them in the refrigerator and Voila; breakfast is waiting for you when you wake up!

We all have heard that oats are a “superfood” in protecting against heart disease and diabetes but what makes them so “super?” Credit is mostly due to a type of fiber called “beta-glucan.”  This little compound when consumed, binds to cholesterol in the digestive tract and prevents it from entering the bloodstream.  Beta-glucan also slows down the metabolism of glucose in the body, keeping blood sugar levels stable for most of the day.

There are many types of oats to choose from such as steel cut oats, rolled or old-fashioned oats, and instant or “quick” oats.  Steel cut oats are the least processed and contain the most fiber.  “Quick” or “Instant” oats are the most processed as they are precooked and dried for a faster cooking time.  They contain the least fiber and a minimal amount of nutrients.  Not to mention, they have a mushy texture! It’s best to avoid prepackaged oats as they usually contain high levels of added sugar and sodium.

Overnight Oats

Place desired amount of oats in a bowl or mason jar.  Pour milk of your choice (I used almond milk) over oats until oats are completely covered.  Cover and place in refrigerator overnight.  Add toppings and enjoy!  I added mango, banana, unsweetened coconut and maple syrup for a tropical twist!

 overnight oats with a tropical twist


Toasted walnuts, dates and molasses

Fresh figs and honey

Strawberries, blueberries and agave syrup

Sliced apples, cinnamon and raisins

Almond butter

~Add milk if desired~

overnight oats with a tropical twist