Cha cha cha.....Chia Seeds

Chia in its plant stage.

I could not resist the title!  LMBO!!!  I digress......


So, most of you know, I am not a fight my way through new, undiscovered lands where the trees and bushes can only be whacked down with a 45 inch super sharp blade that is swung back and forth in front of my face and body person.  No....I am a sit back, for the most part, and watch person.  Watch for a ripple on the wide ocean that is health and nutrition before all of us.  When the ripple becomes a wave, then it catches my attention and I recognize it and do something about it.  Which... what do I do?  Research, read and write.  Three of many of my favorite things to do, the latter still leaving something to be desired. 


The funny thing is that we are all VERY familiar with Chia.  Remember those commercials we grew up with?  Chia pet?  I think they still air them around Christmas.  Yep, those little seeds that you see grow into a luscious green head of hair on tweedy bird or scooby doo.  :-)  I never knew they were sooo good for us.  Kinda funny.  Like a full circle "thing."    But don't buy the Chia pet seeds to eat.  Those are not for consumption.  Fyi.  ;-)


So......the newest ripple that has turned into a wave is Chia.  So....here we go.  :-)

Aren't these just beautiful?!

My friend Lisa, introduced me to Chia.  She introduced it to me by telling me Dr. Oz spoke about it, she bought some, put some in a glass jar, labeled it and gave it to me.  Going to be honest....until a few days ago, it set prettily on my counter-top, staring at me.  Beckoning me to research it or eat it.  Neither of which I did.


Then as I have been researching new raw recipes and nutrition on the Internet (Pinterest too!!) I keep seeing Chia as an ingredient.  Ok...the ripple is getting a little bigger.  Then I go to a mom's group and a girl who I sat down beside, August brings up Chia.  Really?!  Ok, now I am completely intrigued.  So, thank you to everyone and everything that has brought me to this point.  :-)  


So, here we go........
Chia seeds contain high levels of essential omega-3 and omega-6 fatty acids. Once eaten by the Aztecs and Mayans, these black and white seeds are versatile, fitting into a number of different food dishes and drinks. According to healthy living website Your Natural Wellness, just 2 tbsp. of chia seeds pack 30 percent more antioxidants than blueberries and contain more calcium than a glass of milk.



How to use Chia Seeds
1. Add chia seeds to drinks. You can add chia seeds to water, juice or any other hot or cold beverage of your choosing, where they won't drastically alter the taste of the drink. Leave them for about two minutes before drinking so they absorb some of the liquid.

2. Crush chia seeds. You can sprinkle crushed chia seeds on salads, soups, cereal of juice. Not only will they add omega nutrients to your food but the crushed seeds also have a distinctive nutty flavor.

3. Sprinkle whole seeds onto your food and drink. Chia seeds go well with most foods, including fish, stew, vegetables and yogurt. When the seeds are whole, they have a neutral flavor so you can use them with both sweet and savory food.

4. Place the seeds in water or another beverage for at least 10 minutes. They will absorb a large amount of the liquid and turn into a gel-like substance. Add 1/3 cup of whole seeds to 2 cups of water or juice. Once you have the gel, you can eat it on its own, add it to stews or soups as a thickener, or mix it with an equal amount of jelly for a healthy dessert.

5. Add crushed seeds to your baked goods for extra nutrients. Chia seeds go well in cakes, biscuits, muffins or bread. Use them in baked foods as part of a wheat-free, gluten-free or grain-free diet and, as they are seeds, you can also add them to vegan goods, too.
6.  Wanting to lose weight.  Many people have reported that when they consume Chia seeds and water, as the seeds expand they feel fuller and eat less.  Which has in turn led to less pounds on the scale.

In a one-ounce sample, dried chia seeds contain 9% of the daily value for protein (4g), 13% fat (9g) (57% of which is ALA) and 42% dietary fiber (11g), based on a daily intake of 2000 calories.  The seeds also contain the essential minerals phosphorus manganese, calcium, calcium, potassium and sodium in amounts comparable to other edible seeds, such as flax or sesame.

Chia's unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.


Because of the high level of anti-oxidants in Chia it has a shelf life of over 2 years at room temperature.  That is with no chemicals or preservatives!  


By weight, Chia has more calcium in it than whole milk.  For me, who is trying to give up dairy (and it has worked, I have not had a sinus infection since I quit drinking dairy milk) Chia will give me the calcium I need.


chia gel.  Chia only takes on the flavor of the foods it is being prepared in, so I don't have to worry about Chia changing the flavor of my recipe.  If I can bake with 50% less fats, then I am sold.  This is what I am going to try....


Chia Gel
1 tablespoon chia seeds
9 tablespoons reverse osmosis or filtered water (or any liquid)


Stir together the chia seeds and the water with a fork.  Let the mixture set on counterop for 10-15 minutes.  When you return your glass bowl will be filled with a thick gelatin, with the seeds suspended inside.  This can be used in place of butter and oil in recipes.  The gel with keep for 1 week covered in the refrigerator.  


You can substitute 50% of the oil or butter with Chia gel.  For example:  if recipe calls for 8 tablespoons of butter, only use 4 tablespoons of butter and 4 tablespoons of Chia gel.  You will notice the end result that you are baking will maintain moisture and freshness longer when preparing with Chia gel.  (very cool!)  And think about it, you are putting more anti-oxidants into your foods!!


Try this in your cookies, pancakes, brownies, cakes, breads, 


I can't wait to try this!!!


To sum it up Chia has.......

• Magnesium – 15 times more than Broccoli
• Calcium – 6 times more than whole milk
• Omega-3 – nearly 9 times the amount found in Salmon
• Fiber – more than flax seed & 2 times more than bran flakes
• Iron – nearly 3 times more than spinach
• Protein – more than soy
• Unlike fish,  Chia Seeds have no cholesterol

So, once again, this is a no-brainer!  And thank you Lisa for giving me Chia seeds!  Now I am more than ready to add them to our meals, snacks, etc.

So.....GO BUY Chia seeds and add them to your meals, snacks and desserts!!  Winding Way Farms, Amazon, Costco and Whole Foods carry them.

(There is some controversy that eating them at the table instead of cooking with them provides more nutrition to your body.  And controversy over buying Chia seeds organic.  The research I have found states that the way the Chia plant grow, spraying with pesticides is not even necessary.  The plant produces an oil that insects hate.  Therefore pesticides are not necessary.)

*How to use Chia Seed's and nutritional info from My Chia Seeds

Turkey Breakfast Burrito from The Biggest Loser

I thought this recipe looked pretty good.  Let me know if you try it.  I'm planning on trying it for our Saturday morning breakfast.  

BREAKFAST BURRITO AND BEYOND

Makes: 8 servings 
Prep time: 10 minutes 
Total time: Under 30 minutes

Burrito Turkey Mix 

Ingredients: 
1-1/4 pounds extra lean ground turkey breast
1/2 cup wheat bran, if desired
1-1/2 cups canned black beans (Eden Organic brand if using canned or use dried beans....NO BPA this way.)
1/2 cup unsweetened organic apple sauce
1/2 cup organic green bell peppers, diced
1/2 cup organic red bell peppers, diced
1 egg + 1 egg white, free range and organic if you can
1 teaspoon chili powder
1-1/4 teaspoon garlic powder
1-1/4 teaspoon onion powder
1-1/4 teaspoon paprika
1 teaspoon salt, if desired
1/2 teaspoon black pepper 

*Optional Convenience Tip: Replace all spices with Annie's Eats Homemade Taco Seasoning Recipe (another great blog!) 

Directions:
Mix all seasonings really well into turkey breast. Then put in the egg, egg white, apple sauce and the wheat bran, and stir very well. Let it sit for half an hour or overnight covered in the refrigerator, minimum 15 minutes. Spray the pan, add the ground turkey mix, brown it and break it up into pieces with a wooden spatula while in the pan. Add chopped bell peppers and sauté with meat for about 5 minutes, continuously breaking up the turkey into smaller pieces. Drain the beans, and then add to the pan. Cook for another 2 - 3 minutes. 

Optional Add-ons:

• 1 ounce shredded light cheddar cheese (45 - 60 calories) (no Rbgh in the cheese)
• Fresh Salsa (Meijer makes a great organic salsa in glass)
• Guacamole
• Lime Juice
• Hot Sauce to taste

Next: 
Spray pan with cooking spray and scramble 2 egg whites. (34 calories, 7grams protein) 

Serve with one of the following:

• 2 organic corn tortillas or 1 large whole wheat tortilla (80 calories, 5 grams fiber)
• 1 piece whole grain toast (80 calories, 5 grams fiber)

Side: 
Add 1/2 cup fresh raspberries (32 calories, 4 grams fiber)


TOTAL for the entire dish (Burrito, side of egg whites, raspberries):
296 calories, 14 grams fiber, 29 grams protein 

Nutrition Label per 1 serving of burrito filling:

Versatility and Portability of this Recipe

• This turkey mix recipe is a protein-packed staple with great versatility and portability. Make a batch, use half for the breakfast burrito and save the rest for other quick and easy meals. Or cook half as burrito mix and make turkey patties with the rest. The possibilities are endless!
• Wrap a patty in tin foil, pair it with a fruit and you've got the perfect on-the-go snack solution. (Same thing people do with string cheese).
• Use the turkey patty as a healthy protein to add to a green salad for lunch.
• Pack some of the turkey mix in tupperware and also use it to top a salad for a quick and healthy lunch.
• Make patties in bulk in advance and freeze them, wrapping each one separately, so you have several quick prep on-the-go meals on hand. A few minutes in the microwave and they're ready to be eaten on your way out the door.
• Keep some leftovers for dinner. Add some brown rice and cooked vegetables, and you've got a perfectly balanced, healthy and delicious meal.

Adapted from The Biggest Loser NBC Website (My changes are use organic where you can.  And know where your meat comes from.)

Top 10 Healthy Foods

If you could eat foods that were tasty, nutritious and helped reduce your risk of disease, what more could you want? The August issue of Mayo Clinic Women's HealthSource offers its 10 top picks for healthy foods:



1.  Apples: Apples are a good source of pectin, a fiber that can lower cholesterol and glucose levels. They're also a good source of vitamin C -- an antioxidant that protects your body's cells. Vitamin C also keeps your blood vessels healthy and aids in the absorption of iron and folate.


2.  Almonds: These nuts are packed with nutrients -- fiber, riboflavin, magnesium, iron, calcium and vitamin E, a natural antioxidant. They're also good for your heart. Most of the fat in almonds is monounsaturated fat, which can help lower cholesterol levels when substituted for other fats. Most almonds are considered low sodium, with less than 140 milligrams of sodium an ounce.


3.  Broccoli: Besides providing calcium, potassium, folate and fiber, broccoli contains phytonutrients -- compounds that may help prevent diabetes, heart disease and some cancers. Broccoli contains the antioxidant beta-carotene and is also an excellent source of vitamin C.


4.  Blueberries: They are a rich, low-calorie source of fiber, antioxidants and phytonutrients. Regular intake of blueberries may improve short-term memory and reduce the cellular damage associated with aging.


5.  Red beans: Small red, pinto and dark red kidney varieties -- are an excellent low-fat source of antioxidants, protein, dietary fiber and copper. They're also a good source of iron, magnesium, phosphorus, potassium and thiamin.


6.  Salmon: This fish is an excellent source of omega-3 fatty acids, which are believed to provide heart benefits. Salmon is also low in saturated fat and cholesterol and is a good source of protein. If possible, choose wild salmon, which is less likely to contain unwanted chemicals such as mercury.


7.  Spinach: It's high in vitamin A, and also is a good source of calcium, folate, iron, magnesium, riboflavin and vitamins B-6 and C. The plant compounds in spinach may boost your immune system and help prevent certain types of cancer.


8.  Sweet potatoes: The deep orange-yellow color of sweet potatoes tells you that they're high in beta-carotene. Sweet potatoes are also high in vitamin C and a good source of fiber, vitamin B-6 and potassium. And, they're fat-free and relatively low in calories.

9.  Vegetable juice: This beverage is an easy way to include vegetables in your diet since it contains most of the same vitamins, minerals and other nutrients. Tomato juice, and vegetable juices which include tomatoes, are good sources of lycopene, an antioxidant that may reduce the risk of heart attack and certain types of cancer. Be sure to select the low-sodium varieties.


10.  Wheat germ: The germ at the center of the wheat seed is a concentrated source of nutrients. Two tablespoons provide a good source of thiamin, folate, magnesium, phosphorus, iron and zinc. Sprinkle over cereals, yogurt and salads. Or use it in muffins, cookies and pancakes.  (My note:  Ground or milled wheat germ preferred.)

Mayo Clinic