Not only are they a great source of fiber but they’re also full of the bone-strengthening minerals phosphorus and calcium, antioxidants, and omega-3 fatty acids. Ounce for ounce, chia seeds contain more omega-3 fatty acids than salmon! These essential fatty acids also support heart health, regulate blood sugar, and promote healthy hair, skin and nails. An ounce of chia seeds contains three times more calcium than skim milk!
Try making chia pudding at home:
3 Tbsp. chia seeds
1 Cup almond milk
1 Tsp. vanilla extract
1 Tbsp. pure honey
(Makes 1 serving)
Top with banana and cinnamon!
Combine all of the ingredients in a blender, and blend until a uniform texture is achieved. If you prefer a tapioca-like texture, simply stir all of the ingredients together and allow to chill overnight. Chia puddings take practice to get the texture “just right,” so feel free to adjust the amount of seeds or liquid to achieve the texture you desire.
1/2 Cup fat free milk
2 Tbsp. chia seeds
2 Tbsp. apple butter
1/8 Tsp. vanilla extract
Pinch of ground cinnamon
Optional add-ins: apple slices, apple Butter, or fat free vanilla greek yogurt
These seeds have a slightly grainy taste, but do a body good. According to a recent study pumpkin seeds are loaded with the mineral Manganese which promotes bone health as well as muscle-building protein, they also contain compounds that may help control blood sugar. Check out the Roasted Pumpkin Salad with Lentils and Goat Cheese recipe only 229 calories!
Hemp seeds offer as much protein in two tablespoons as six ounces of milk. Try making your own powered-up pesto by blending these ingredients and substituting pine nuts for hemp seeds.
2 to 3 Garlic cloves
3 Cups packed kale (about 1 small bunch)
¾ Cup hemp seeds or toasted walnuts
2 Tbsp. lemon juice
¾ Tsp. sea salt
¼ Tsp. ground pepper
Red pepper flakes for taste
¼ Cup flaxseed oil or extra-virgin olive oil
⅓ Cup grated Parmesan cheese
Make the pesto: In a food processor, add the peeled garlic cloves and process until the garlic is minced. Add the kale, hemp seeds, lemon juice, salt and pepper. Turn on the food processor and drizzle in the oil. Process until the pesto reaches your desired consistency, stopping to scrape down the sides as necessary. Taste and add more lemon, salt or pepper if necessary. (You can thin out the pesto with more oil, but if you’re serving with pasta, keep in mind that you can also thin it out with reserved pasta cooking water.)
Add to your favorite whole wheat pasta!
Try shaking a teaspoon of these seeds onto your favorite chicken or tuna salad recipe for extra crunch and flavor. Two tablespoons of the fairly fruity seeds give you a quarter of your daily calcium requirement and a decent amount of immune-enhancing zinc.
Try poppy seeds in your favorite baked goods:
1/2 Cup poppy seeds
1/2 Cup milk
1 Cup all purpose flour
1 1/2 Tsp. baking powder
1/2 Tsp. salt
1 Tbsp. zest from 1 lemon
8 Tbsp. (1 stick) unsalted butter
3/4 Cup light brown sugar
1/2 Tsp. vanilla extract
1/2 Cup confectioners' sugar
2 Tbsp. juice from 1 lemon
(Makes 8 to 10 servings)
Preheat oven to 350°F. Place oven rack in upper middle position. Butter loaf pan. In a small saucepan, combine poppy seeds and milk. Bring to a simmer, then remove from heat and let stand 10 minutes. In a medium bowl, whisk together flour, baking powder, and salt. In a large bowl, beat together butter and sugar until light and fluffy, about 3 minutes. Beat in egg, egg yolk, and vanilla until combined. Add flour mixture and beat until just combined. Beat in poppy seeds and milk. Stir in lemon zest. Pour batter into prepared loaf pan and bake until a cake tester comes out clean, about 45 minutes. While cake is still warm, whisk together confectioners sugar and lemon juice. Pour over cake. Let cool 10 minutes in pan, then remove to a rack to finish cooling.
Lemon Glazed Poppy Seed Coffee Cake. Serious Eats. By: Carrie Vasios Mullins. 8 May 2012. http://www.seriouseats.com/recipes/2012/05/lemon-glazed-poppy-seed-coffee-loaf-cake.html
Apple Cinnamon Chia Pudding. The Skinny Fork. 10 April 2014. http://www.theskinnyfork.com/blog/apple-cinnamon-chia-pudding
Vanilla Chia Pudding. The Detoxinista. 8 February 2013. By: Megan http://detoxinista.com/2013/02/vanilla-chia-pudding-vegan/
Not a Bad Seed Here. Women’s Health Magazine. By: Rachel Meltzer Warren, R.D.N. December 2014.