CHIA Seeds
Guiding Stars rating: 3 stars
by Mary Snell, Director of Nutrition and Wellness, Marsh Supermarkets
Chia seeds are popping up on
menus and on grocery store
shelves at a rapid rate. From
beverages to baked goods,
these tiny black and white
seeds have a long history.
Grown in Mexico and South
America, chia seeds are said to
have been used by Mayan and
Aztec cultures for supernatural
powers.
Chia seeds do provide quite a
bit of nutrition for such a tiny
package. A 2-tablespoon (1 ounce) serving contains 138 calories
and 9 grams of fat, along with 10 grams of fiber, 5 grams of protein,
and 18 percent of the daily value for calcium. Plus, they are packed
with more omega-3s than flaxseeds. In terms of claims that these
seeds can control hunger, promote heart health or reduce blood
sugar levels, the evidence supporting its “superfood” reputation
doesn’t live up to all the hype—at least not so far.
Sprinkle ground or whole chia seeds onto cereal, salad, pudding
and yogurt to add crunch and texture. Mix ground chia into flour
to boost nutrients in baked goods like muffins, cookies and cakes.
When combined with liquid, chia seeds swell and form a gel.
Lemon Chia Pudding
1 T olive oil
2 T maple sugar (regular
granulated sugar may be
substituted)
1 large lemon, zest and juice
1 cup almond milk (can use
dairy milk if desired)
¼ cup chia seeds
Blend together the olive oil,
maple sugar, lemon zest and juice,
and almond milk. Add chia seeds,
whisk together and let sit for 15
minutes until gelled. Serves 4.
Healthy Weight Challenge Tips:
•Try dried cranberries instead of chocolate bits in a cookie
recipe for a sweet taste and saturated fat savings.
•Did you know that a 12-ounce can of regular cola has
33 grams of sugar? That’s almost 12 sugar packets or
7 teaspoons of sugar in one can!
•Reduced fat peanut butter may have less overall fat
grams but it virtually has the same amount of calories
as regular peanut butter. Why? Because more sugar is
added to reduced fat peanut butter.