Many people don’t know that I
had have a serious addiction; I fight urges on a daily basis and think about it all the time, day and night, sometimes it makes appearances in my dreams. Ice cream. It makes me happy, keeps me company, can be savory, sweet, or both. Ice ream comforts me and punishes me; it can be a happy ending and yet a sad one when the spoon hits the bottom of the carton. It can be smooth, or chunky and rough; soft or hard, cheap or expensive, good in small doses, but bad in large quantities. Ice cream is a metaphor for life. Ice cream is life. Ice cream gives me life.
In order to keep from relapsing, I need healthy substitutes and activities to suppress my urges. Enter the chia seed.
Although I’m not into food trends, and chia seeds are gaining in popularity by the day, I’m a believer in these little suckers. They’re smaller than flax seeds, but even though many people compare them to each other, chia seeds are filled with twice the protein of most grains and contain five times more calcium than milk. On top of that, they are rich in omega-3 and omega-6 fatty acids, soluble fiber, potassium and several antioxidants, nutrients and minerals. Incorporating chia seeds into you diet will provide many benefits, such as:
Increasing Protein Intake
Most people—especially women and vegans/vegetarians—don’t consume enough protein. Chia seeds make a great source of protein for vegetarians and don’t have any cholesterol. One one-ounce serving of these amazing little power seeds has 4.4 grams of protein.
Upping Fiber Consumptions
A one-ounce serving of chia seeds has 11 grams of dietary fiber, which is about a third of the recommended daily intake. Adding some seeds to your diet is a super easy way to make sure you’re getting a proper amount of fiber, which aids in digestive health.
Providing Phosphorus (Something that’s not on anyone’s radar, let’s be honest)
Chia seeds also help you maintain healthy bones and teeth (the calcium benefits bolster this effect). Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.
Improving Heart Health
Chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. Don’t we all want to keep our hearts pumping like well-oiled machines? Yes. Yes we do.
Chia seeds slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.
Fighting Belly Fat
Chia’s stabilizing effect on blood sugar also fights insulin resistance, which has been tied to an increase in belly fat (source: Live Strong). Enough said. No one wants belly fat.
Filling You Up Faster
Tryptophan, the same famous amino acid found in turkey, is also found in chia seeds. Even though tryptophan is notorious its “Itis-inducing” property that makes you want to take a major nap, it also helps to regulate your appetite, sleep and improve your mood. Added benefit to getting full faster: making less room in your belly for bad things.
So after doing the knowledge on this super seed, of course I had to find ways to add this to my diet. Since getting rid of all the ice cream in my apartment, I had to replace it with something. Why not chia seed pudding? I had my first taste of some at a “lunch and learn” session with the office nutritionist and fell in love. It reminded me of many Chinese desserts I’ve eaten from my childhood up till now. One of my co-workers told me she’s been making chia seed pudding at home recently for health reasons and also because she loves how it tastes, (she’s also Chinese). We bonded and she gave me her simple recipe. I tried it right away and made my own little tweaks to tailor it to my taste buds.
I was surprised at all of the positive responses and requests I received from my last post, in which I referred to making the pudding for the first time (click here to read it), all of them calling for the benefits and for the recipe. So, I’ve already detailed several of the awesome ways chia seeds will improve your life, now here’s to make a healthy, quick, easy, and tasty chia seed pudding:
2 cups of coconut milk or other milk (I just tried hemp milk and it’s fantastic!)
3 tablespoons of agave nectar, or sweetener of choice (adjust according to your personal taste)
1/2 cup of chia seeds
1 teaspoon of vanilla (or to taste)
Cinnamon and nutmeg to taste (optional)
In a quart-sized container with a lid, add all ingredients. Place lid on top and shake to mix them all together. Put container in the refrigerator for at least four hours, stirring occasionally. (I left mine in the fridge overnight and it was fine.)
Since my first attempt, I’ve made a chocolate version as well. All you have to do is add about 3 tablespoons of cocoa powder.
Last night I was feeling adventurous and was in need of a filling, protein-packed dessert, so I did something a little different. I heated the pudding, then added whey protein-infused almond butter and two squares of intense dark (80% cacao) chocolate. I mixed the concoction together so everything could melt and blend, then let it cool slightly. I ate it warm with some hot tea and was in absolute heaven with my chocolate nut butter pudding! There are probably endless variations that can be concocted, like adding a cup of strawberries for a strawberry version, or you can add more spices to the cinnamon and nutmeg for a Chai Chia Pudding.
Even though the gel coating the seeds make when soaked in liquid soften the seeds, if you’re not a fan of the texture, you can put the pudding in a blender and blend until smooth. It will thicken in about 10 minutes in the fridge and will be ready for consumption even sooner.
Next up in chia seed experimentation: savory recipes! Stay tuned…
In the meantime, let me know if you tried the recipe and/or any variations. I’d love to know if you like this as much as I do, or if you’ve come up with your own versions.