I first read about chia seeds over at Mizfit, and after my Chia Fairy sent me a bag, it’s been a love affair ever since. After reading my mother-in-law’s book, Chia, Rediscovering a Forgotten Crop of the Aztecs by Ricardo Ayerza Jr. and Wayne Coates, I wanted to share the following chia facts with you:
- Chia is an amazing plant-based low sodium source of omega-3 fatty acids. The seeds have an oil content that ranges between 29-33%, and their oil contains the highest percentage of alpha-linolenic acid known (62-64%).
- A study conducted in the UK to determine potential food allergens of chia found no evidence that chia exhibited any allergic response. This was the case even with individuals having peanut & tree nut allergies.
- Chia seeds posses 19-23% protein, higher than many other cereal grains including wheat, corn, rice, oats, & barley. 1 TBSP contains 6 grams of protein.
- Chia seeds are free of gluten and a good source of B vitamins.
- Chia seeds are an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc, & copper. In fact, chia seeds contain 6 times more calcium, 11 times more phosphorus, and 4.6 times more potassium per 100g of edible portion than does milk.
- Chia seeds have 6 times more iron per 100g of edible portion than spinach, 1.8 times more iron than lentils, and 2.4 times more iron than beef liver.
- Chia seeds demonstrate strong anti-oxidant activity.
- Chia seeds are high in dietary fiber. They are made up of 5% soluble fiber, which appears as clear mucilage when placed in water. Clear mucilage = pudding like oats & extra thick smoothies. 1 TBSP of chia seeds contains 5 grams of fiber.
- Unlike flax seed, you do not have to grind chia seeds to reap the benefits.
Many of you have asked me how I make my blended chia oat bran. Well, I have been Vita-Mixless all week but still managed to make some pretty amazing bowls of chia oats. Here’s my process:
Cook 1/2 cup oat bran with 1 cup of water on stove-top for 1-2 minutes:
Stir in 2 TBSP of chia seeds, 1 scoop Jay Robb rice protein powder (30 grams), and 1 cup hot water.
Eat right away, or if you prefer thicker oats like me, allow the chia seeds to go to work for 15-30 minutes. You can reheat if you want, but I never do.
The stats for this bowl, including 1 TBSP of almond butter (just to show you how much goodness it contains): 441 calories, 22.5 grams of fat (37%), 56.4 grams of carbs (37%), 48.9 grams of protein (32%), 21.6 grams of fiber, 71% of your daily iron, & 30% of your daily calcium. The perfect breakfast in my mind…and in my belly. So very filling!
Yesterday was our last full day in Arizona, and it was 96 degrees. I was saying how disappointed I was that I did not have my bathing suit since we had access to a pool, and I’d like to share CD’s suggestion with all of you…
CD’s Random Comment of the Day:
Heather Pie, you can wear my bathing suit…Wow, how very generous of you CD. (Yes, I’m his Heather Pie)
Happy Mother’s Day
Love you Mom!