I want to tell you about a new favorite that’s emerging among health-conscious foodies—chia seeds. I spoke to Diana Allen, CNS, a certified nutrition specialist and author of Chia Seed, about these tiny nutritional powerhouses and discussed how to sprinkle them into our diets.

Allen explained that chia seeds—which can be black, white or mottled—come from the salvia hispanica plant, a relative of sage. With only about 60 calories per tablespoon, chia seeds are an exceptionally good source of the heart-healthy omega-3 fatty acid alpha linolenic acid as well as fiber, protein, calcium, magnesium, iron and antioxidants.

Chia seeds also have been found to soothe the stomach, reduce gut inflammation and help control appetite, Allen said. They also benefit the heart. One recent study compared the effects of eating about three to four tablespoons per day of chia seeds with the effects of eating an equal amount of wheat bran. After 12 weeks, the chia group showed greater improvements in blood pressure and levels of C-reactive protein (a marker of inflammation).

You can find chia seeds online and in many health-food stores. They have a slightly nutty, branlike taste that is mild enough so they won’t overpower the flavor of whatever other foods you add them to. Because their outer seed coat is soft and tender, you don’t need to grind chia seeds before eating or cooking with them (though for use in baked goods, the seeds are ground).

Add chia seeds to…

Creamy or pureed soups, using one tablespoon of seeds for each cup of soup. Allen explained that chia seeds are like little sponges, absorbing more than 10 times their weight in water. For this reason, they act as a natural thickener, giving soups a pleasing velvety texture… and they also are hydrating, helping your body hold moisture.

Salads, tossing in one to two teaspoons of seeds for each serving of greens.

Smoothies, stirring in one tablespoon of seeds per cup of smoothie.

Pancakes and baked goods (muffins, cookies), replacing up to one-fourth of the flour in a recipe with ground chia seeds.

Easy and refreshing beverage: Chia Fresca (a kind of thick lemonade). Mix one tablespoon of chia seeds with one cup of water and the juice of one-half lemon. Sweeten to taste with maple syrup, agave or stevia. Let sit for 30 minutes to thicken. Refrigerate to chill if desired. Makes one serving.

Delicious dessert: Maple-Banana Chia Tapioca. Soak one cup of whole raw almonds, cashews or Brazil nuts in three cups of water for four to eight hours to soften. Drain and rinse nuts, discarding soaking water. In a blender, blend nuts and three cups of fresh water until smooth. Add one banana, two tablespoons of maple syrup, one tablespoon of vanilla extract and a pinch of sea salt. Blend well. Pour mixture into a bowl and briskly stir in one-half cup of chia seeds, combining well. Refrigerate for at least one hour to let the pudding set. Makes four servings.

For more recipes: See Allen’s nutrition blog at www.Eat2Evolve.blogspot.com.

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