Chia from Protein Balls to Puddings

So when most of you hear the Chia you think of the word Superfood Am I right? Well I for one am not am not a fan of the word. Particularly because there is a big hype along with a big price tag for something that may not be good for you or even taste the nicest. So obviously I am always a bit hesitant to jump on the band wagon when it comes to these foods so I always research them fully. 
However Chia Seeds are something that I am fully on board with and have been for a number of years now.

And you know what? 
They ARE tasty little creatures. And have become a big part of my life in the last couple of years. Combined with their nutritional credentials they are actually worth while have around. 

So I thought id share some Chia facts and recipes with you today. 

NUTRITIONAL CONTENT
Look at the back of your chia packet and it says it all. These tiny little creatures are made up of protein, dietary fibre and fat. They also contain lots of minerals including calcium, iron, magnesium and phosphorous. About a fifth of the fibre is soluble with will promote a healthy digestive systems by feeding the good microbes in your gut.

DIFFERENCES

Chia seeds come in different forms including whole chia seeds, milled chia and seed oil. My personal favorite is the whole chia as I feel like they make me feel fuller for longer. Although I do of course have great time for the Chia Bia mixes! Chia and Blueberry mix is definitely my go to but then again give me anything with blueberries and you have me sold. I've also had both black and white chia however to be honest I don't detect much difference.

BENEFITS 

Antioxidants: 
Chia seeds are high in antioxidants which helps to protect the delicate fats in the seeds. 

Most Carbs are Fibre:
Almost all of the carbohydrates in chia seeds are fibre. This means that they will absorb around 10 times their weight in water. Fibre feeds the friendly bacteria in your gut.

High in Protein:
By weight chia seeds are about 14% protein, which for any plant based food is considered high. Protein is needed in the body to build and repair cells.

Omega 3 Fatty Acids:
Like flax seeds these little super seeds are high in Omega 3s. In fact they contain more than salmon gram for gram. However most of these are the ALA(Alpha Linolenic Acid). This needs to be converted in the human body and we are not  as good as converting this as we are for other types of fatty acids so make sure to still eat your fish.


CHIA SEED PUDDINGS 
You may have heard of Chia Seed Puddings lately as they are all the rage. Weather its a christmas inspired spice pudding or a fruit based one they are just as tasty. Here is one of my own recipes which is my favorite, however don't be afraid to put your own spin on it.

Raspberry and Banana Chia Pudding Recipe:

• 1 whole ripe banana 
• 100 grams of raspberries 
• 3 tablespoons of chia seeds 
• 3 tablespoons of rolled oats 
• 250ml of almond milk 

Note: this recipe serves 1-2 people. additional raspberries and seeds may be added to the top 

Mash the banana and raspberries well. Put them into a jar or bowl and add the rest of the ingredients. Stir and refrigerate for a few hours or overnight.

PROTEIN BALLS

Protein balls have become more and more popular as everyone jumps on the healthy bandwagon. They are even more appealing when they are raw but tasty and take little time to prepare. Below is one of my recipes that are super easy to make for an on the go snack 

Raw Protein Chia Ball Recipe:

• 1/2 cup of almond butter
• 2 tablespoon of coconut flakes 
• 1 cup of rolled oats 
• 3 tablespoons of chia seeds 
• 1 tablespoon of pumpkin seeds 
• 1 teaspoon of pure vanilla extract 

This recipe is as easy as throwing all the ingredients into a bowl, mixing and then rolling into 8-12 balls depending on how big or small you want them. Store in the refrigerator for up to one week.

So whether you try some in your morning smoothie, explore a chia pudding or even sprinkle on top of your morning omelette these little gems can increase your protein intake while giving you major health benefits. 

It is recommended that adults eat no more than 20 grams of chia per day.


Thank you for reading.
Until next time,

Riadh X