Monday, 9 February 2015

How to add chia seeds to your diet

It’s the tiny seed that packs a big nutritional punch, which is why this week we’re saying ‘three cheers for chia’. 

Highly prized since the time of the Aztecs, chia seeds are rich in alpha-linolenic acid (ALA), a plant form of omega-3, which the body converts into the longer-chain omega-3 fats naturally found in oil-rich fish. Plus they’re high in fibre, calcium, iron, magnesium, phosphorus and potassium – and they contain all eight essential amino acids needed for the body to make complete proteins, making them a particularly good choice for people who follow a vegan or vegetarian diet. 
So much for the healthy credentials, but how can we include them in our diet? Thanks to their mild flavour, the seeds are a versatile ingredient. For a quick fix you can simply scatter a tablespoonful over yogurt, salads and cereals. But at HFG, we like to be a little more inventive than that…

In this, the first of three instalments, we share one of our favourite chia seed recipes – a creamy, indulgent but super healthy pudding (editor Melanie and senior sub editor Rebecca are big fans). Give it a try and let us know your verdict, then check back on Wednesday for another delicious chia idea.

Vanilla chia pudding
PREP 10 min, plus overnight chilling
Serves 1

200ml unsweetened soya milk
¼tsp vanilla extract
½ chopped kiwi fruit and a few blackberries (thawed if frozen), to decorate

1 Put the soya milk, chia seeds and vanilla extract in a jug and stir well with a balloon whisk or fork.
2 Pour the mixture into a sterilised jar or airtight container, then leave in the fridge overnight. The chia seeds will expand and the pudding will thicken to a tapioca-like consistency.
3 To serve, remove the lid, then scatter the pudding with the fruit. 

10.6g protein
11.5g fat
1.4g saturates
20.5g carbs
9.9g sugar
11.2g fibre
0.1g salt
414mg calcium
2.2mg iron


1 comment:

  1. I have been looking for such review lately. Thanks for sharing and helping my thoughts. Though I will seek another proper guideline for it but for now your blog is enough to clear my mind. Thank you.