Sun. Jul 21st, 2024

How to incorporate chia seeds into your diet

It’s very easy to incorporate chia seeds into your diet. You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food. Chia seeds have a mild flavor, so they are not likely to affect the taste of your food.

Another popular way to get chia seeds into your diet is to make a simple chia pudding. When mixed with liquid, chia seeds develop a gelatinous coating, expanding in size and creating a pudding-like consistency,

Grocery stores stock a variety of chia seeds. Products that contain chia seeds include chia pudding, chia kombucha and granola with chia seeds.

Chia seeds have a mild flavor and can easily be added to many foods you already enjoy. Try adding whole or ground chia seeds to smoothies, juices, milk, yogurt, oatmeal, pancakes or a granola bar recipe. Try them sprinkled on salads or cereal, baked into muffins or breads, or made into chia pudding using the recipe below.

These recipes provide about one-third of your recommended daily amount of fiber:


Overnight chocolate chia seed pudding

Serves 4

1½ cups almond milk
⅓ cup chia seeds
¼ cup unsweetened cocoa powder
4 tablespoons maple syrup
½ teaspoon ground cinnamon (optional)
½ teaspoon vanilla extract

Add all ingredients except chia seeds to a mixing bowl and whisk vigorously to combine. Mix in chia seeds until well-combined. Let rest covered in the refrigerator overnight. The pudding can be stored covered in the refrigerator for 2–3 days. Serve chilled with desired toppings, such as fruit or a dollop of whipped topping.

Nutrition information per serving: 165 calories, 8 grams fat, 1 gram saturated fat, 75 milligrams sodium, 25 grams carbohydrates, 9 grams fiber, 4 grams protein


Carrot cake overnight oats

Serves 1

This oatmeal is loaded with calcium, protein, fiber and vitamin A. The amount of carrot in this recipe provides 100% of your vitamin A for the day, which is good for your eyes and immune system.

  • ½ cup rolled oats
  • ⅔ cup skim milk
  • ⅓ cup plain, nonfat Greek yogurt
  • ¼ cup finely grated carrot
  • 1½ teaspoons chia seeds
  • 2 teaspoons maple syrup
  • ½ teaspoon cinnamon
  • ½ teaspoon vanilla extract
  • 1 tablespoon pecans, chopped
  • 1 tablespoon shredded coconut, unsweetened

Mix all ingredients, except for the pecans and coconut, in a bowl or Mason jar. Top with pecans and coconuts, and cover with lid. Refrigerate overnight and eat chilled.


Chia pudding recipe

photo of two glasses of chia pudding topped with fresh berries and mint, placed on a folded striped cloth napkin

  • Add 2 tablespoons of chia seeds into 1/2 cup of milk (almond, soy, and dairy all work). Use a mason jar or other container with a lid.
  • Close the lid tightly and shake well. Wait 10 minutes, then shake again, making sure there aren’t any clumps.
  • Refrigerate for at least 15 minutes, though overnight or for least four hours will allow the pudding to thicken better.
  • Add berries, nuts, cinnamon, and a touch of sweetener.

Chia seed pudding is one of those meals or snacks that not only tastes good, but is very good for you. Whether you’re looking to change up your breakfast game, or are searching for a healthier alternative to that nightly bowl of ice cream, chia seed pudding will get the job done, all while helping to keep your body in tip-top shape.

That’s because chia seeds—the titular ingredient in chia seed pudding—are tiny nutritional powerhouses. These edible seeds, which were a staple in ancient diets, are excellent sources of satiating fiber and calcium, which helps keep bones healthy and strong. Chia seeds also pack a solid amount of protein and omega-3 fatty acids in a small package, which may help reduce the risk of heart disease. Per a 2014 study, there is a link between chia seeds and reduced blood pressure in people with hypertension. Additionally, antioxidant-rich chia seeds have been scientifically proven to promote heart and liver health, and boast anti-cancer properties. If that’s not reason enough to add chia seeds to your diet, then we don’t know what is!

That’s where chia seed pudding comes in. The popular dish is one of the easiest ways to enjoy chia seeds in a meaningful quantity, which means you can really reap all of the nutritional benefits. And while it might seem difficult to make this trendy food yourself, whipping up a batch of chia seed pudding isn’t nearly as tricky as you might think.

How to Make a general Chia Seed Pudding

There are three main ingredients in chia seed pudding—chia seeds, milk of your choice, and a sweetener of your choice. However, you can also add some of your favorite spices and/or fresh fruit to kick things up a notch.

  1. In a bowl, combine ¼ cup chia seeds with 1 cup of your favorite milk and stir. Make sure all of the chia seeds are completely coated in milk in order to ensure proper absorption.
  2. Then, add about two teaspoons of your desired sweetener (such as agave, honey, or maple syrup) and a pinch of salt. Stir to combine. (Note: If you like vanilla, feel free to add half a teaspoon of vanilla extract to the mixture. You can also toss in a dash of cinnamon, nutmeg, or other go-to spices before stirring.)
  3. Cover the mixture and place it in the refrigerator until it thickens. This should take about two hours, but you can also leave the mixture in the fridge overnight.
  4. To serve, garnish the pudding with fresh fruit.

3-Ingredient Chia Seed Pudding, with a Compote

The classic chia seed pudding only requires three ingredients. On top of this pudding, you can add any kind of fruit, or this strawberry rhubarb compote.

INGREDIENTS

Chia Pudding Mixture:

  • 3 cups coconut milk (full fat/canned)
  • ¾ cup chia seeds
  • 1½ teaspoons vanilla extract

Compote Mixture (Optional):

  • 56 rhubarb stalks, chopped
  • 1½ cups strawberries
  • 2 tablespoons maple syrup
  • ⅓ cup water
  • top with shredded coconut flakes/cacao nibs

INSTRUCTIONS

  1. Mix well the first 3 ingredients in a bowl and place in the refrigerator.
  2. For the optional compote, chop up the fruit and add it to a small pot. Cook over medium heat or until rhubarb is tender, about 8 minutes.
  3. Add mixture, maple syrup and water into a blender and blend until well combined.
  4. Distribute chia seed pudding evenly into four glasses and top with the compote, once it has cooled. Place in refrigerator and allow to chill for up to 1 hour.
  5. Serve topped with shredded coconut flakes and/or cacao nibs.

Chia seeds are a serious superfood. They’re full of fiber, so adding them to foods helps you feel full for longer. They’re great for digestion and can even boost your energy. While you can sneak them into smoothies or juices, chia seeds are also really tasty — not to mention fun — when you use them to make chia seed pudding.

See, when you add chia seeds to a liquid and let them soak in it, the chia seeds absorb the liquid and puff up in size, transforming from a seed-like texture to a gel consistency that’s reminiscent of pudding.

Best of all, this chia seed pudding can be eaten as breakfast, snack or dessert. You have to try it!

3-Ingredient Chia Seed Pudding

This is the classic chia seed pudding, with just three ingredients: a nondairy milk, chia seeds and vanilla extract. Each serving is roughly two tablespoons of chia seeds, a half-cup of nondairy milk (coconut or unsweetened almond milk work best) and a quarter teaspoon of vanilla.

Because of the fiber in chia seeds, this classic version also doubles as a keto chia seed pudding, with only 4 net carbs per serving. It’s also friendly to nearly any kind of diet, including vegan and Paleo.

Beyond the benefits of chia seeds, coconut milk adds great creamy texture, electrolytes and healthy fats. As an alternative, almond milk contains far fewer calories and contains half a day’s recommended intake of vitamin E, a significant amount of vitamin D and a hearty dose of calcium.

Optional Toppings

If you want to dress up this pudding, consider making a strawberry rhubarb compote.

Rhubarb does more than give the pudding a gorgeous color. The vegetable lowers inflammation and eases digestion while adding a tart taste to this chia seed pudding.

Add the rhubarb mixture plus maple syrup and water to a blender, and blend until all the ingredients are well combined.

Remove the chia seed pudding from the refrigerator and separate into four glasses, topping with the strawberry rhubarb compote once it has cooled.

Place the glasses in the fridge for about an hour to let them chill and set. Top them with coconut flakes, cacao nibs or both and serve! (This pudding will also last in the fridge for a week.)

Strawberry rhubarb chia seed pudding recipes - Dr. Axe

This strawberry rhubarb chia seed pudding is easy to take on the go to work — just put in a portable container. It also doubles as a super healthy dessert that the entire family will enjoy.

Start by mixing the first three ingredients — coconut milk, chia seeds and vanilla — in a bowl and place in the refrigerator.

Next, chop up the rhubarb and strawberries, then add to a small pot over medium heat. Cook until the rhubarb is tender.

  • If you want to reduce the calories, use reduced fat coconut milk or unsweetened almond milk.
  • Rather than a compote, you can also simply add some fresh fruit: blueberries, strawberries, pineapples, cherries, etc.
  • Coconut flakes, raw sliced almonds, hemp seeds and cacao nibs all offer good toppings, with or without fruit.

NUTRITION

  • Serving Size: 1 serving (135g) of pudding only
  • Calories: 327
  • Sugar: 0.1g
  • Sodium: 18mg
  • Fat: 30.5g
  • Saturated Fat: 22.1g
  • Unsaturated Fat: 6.7g
  • Trans Fat: 0g
  • Carbohydrates: 12.1g
  • Fiber: 7.1g
  • Protein: 5.7g
  • Cholesterol: 0mg

Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

 

INGREDIENTS

  • 1 cups full-fat coconut milk
  • ½ frozen avocado
  • 1 tablespoon nut butter of choice
  • 1 tablespoon chia seeds, soaked in 3 tablespoons of water for 10 minutes
  • 2 teaspoons cacao nibs, cacao powder or cocoa powder OR 1 scoop of chocolate protein powder made from bone broth
  • 1 tablespoon coconut oil
  • ice (optional*)
  • for topping: cacao nibs and cinnamon
  • ¼ cup water, if needed

INSTRUCTIONS

  1. Add contents into a high-powered blender, blending until well-combined.
  2. Top with cacao nibs and cinnamon.

Have you heard about the keto diet? It’s possibly the best diet for weight loss, and it can even reverse insulin resistance and reduce cardiovascular risk factors, according to recent research. No wonder more and more people are starting to go “keto.”

This keto smoothie is an easy way to get started. It’s a perfect keto drink that includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious!

What Does “Going Keto” Mean?

“Going keto” means putting your body into a state of ketosis, which is a metabolic state that occurs when most of the body’s energy comes from ketone bodies in the blood, rather than from glucose (or sugar).

On the keto diet, you are tricking your body into thinking it’s fasting by eliminating glucose that is found in carbohydrate foods. Your body begins burning fat for energy rather than carbohydrates, so after going keto, most people lose excess body fat rapidly, even when consuming lots of fats and adequate calories through their diet.

The ketogenic diet, like any other low-carb diet, works through the elimination of glucose. Our bodies normally run on glucose for energy, but once glucose is no longer available from food sources, we begin to burn stored fat for energy instead. This process will not only help you to shed those extra pounds, but it also helps to control the release of hormones like insulin, which plays a role in the development of diabetes and other health problems.

Nutrition Facts

One serving of this keto smoothie recipe using cacao powder and without toppings contains the following, including only 6.1 net carbs (total carb grams minus fiber grams):

  • 394.5 calories
  • 40.1 grams fat
  • 11.64 grams carbohydrates
  • 5.5 grams fiber
  • 3.68 grams protein
  • 2.52 grams sugar
  • 22 milligrams sodium
  • 189.5 milligrams magnesium (45.1 percent DV)
  • 6.85 milligrams iron (38.1 percent DV)
  • 328.5 milligrams phosphorus (26.3 percent DV)
  • 2.45 milligrams vitamin E (16.3 percent DV)
  • 2.49 milligrams niacin (15.5 percent DV)
  • 0.17 milligrams thiamin (14.2 percent DV)
  • 0.16 milligrams riboflavin (12.3 percent DV)
  • 36 micrograms folate (9 percent DV)
  • 96 milligrams calcium (7.4 percent DV)
  • 0.73 milligrams zinc (6.6 percent DV)
  • 229 milligrams potassium (4.9 percent DV)
  • 0.073 milligrams vitamin B6 (4.3 percent DV)
  • 2.5 milligrams vitamin C (2.8 percent DV)

How to Make A Keto Smoothie

A keto smoothie is made up of healthy fats and protein, all foods that are naturally low in carbohydrates. Using a high-powered blender, add in these heart-healthy, keto diet–friendly foods.

My keto smoothie recipe starts with 1 to 1¼ cups of full-fat coconut milk as the base. Coconut milk contains a beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. It serves as a great keto diet food.

Next add in 1 tablespoon of chia seeds (soaked in 3 tablespoons of water for 10 minutes), which contain essential fatty acids, plus vitamins A, B, E and D and minerals including iron, magnesium, niacin and thiamine. And then add 1 tablespoons of your favorite nut butter to the mix, whether it’s almond butter or even sunflower seed butter. (I recommend that you avoid peanut butter.)For the next ingredient for this keto smoothie, you have a choice of either 2 teaspoons of cacao nibs, cacao powder or cocoa powder, or 1 scoop of chocolate protein powder. Protein powder made from bone broth is packed with protein, low in carbs and low in sugar. You can get the benefits of bone broth easily by adding it to your keto smoothie.

Cacao nibs or powder is also healthful and packed with nutrients that fuel the body.

Keto smoothie step 5 - Dr. Axe

The last two ingredients for my keto smoothie are ½ frozen avocado and 1 tablespoon of coconut oil. Adding avocado to this smoothie will give it a delicious creamy texture and its an excellent source of healthy fats, which is especially important when you’re going keto.

Now all you have to do is blend the ingredients until they are well-combined, adding water if necessary, and you’re done! If you want to add some bulk to the texture of your keto smoothie, or if you don’t have a frozen avocado on hand, add in some ice, too.

Top your keto smoothie with cacao nibs and cinnamon, and enjoy!

 

My keto smoothie is an easy way to get started on the keto diet, or just as a great breakfast. It includes protein foods and healthy fats, while being very low in carbohydrates. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious!

NUTRITION

  • Serving Size: 1 glass
  • Calories: 394
  • Sugar: 2.5g
  • Sodium: 22mg
  • Fat: 40.1g
  • Carbohydrates: 11.6g
  • Fiber: 5.5g
  • Protein: 3.7g

Berry Chia Seed Smoothie Bowl

Chia Seed Smoothie Bowl

No need to buy an overpriced smoothie bowl at a hip cafe. Instead, just get these lovely ingredients and whip up your own.

INGREDIENTS

  • 2 bananas, sliced
  • 4 dates, pitted and halved
  • 2 cups coconut milk yogurt (or Greek yogurt)
  • ¼ cup coconut water
  • 1 cup blueberries
  • ¼ cup chia seeds
  • optional toppings: hemp seeds, blackberries, raspberries, sliced strawberries

INSTRUCTIONS

  1. Place the first 6 ingredients in a food processor and blend until smooth.
  2. Place in an airtight container and allow to chill for 20 minutes prior to serving.
  3. Add to bowls and top with hemp seeds, sliced strawberries, blackberries and raspberries.

NUTRITION

  • Serving Size: 1 bowl (253g)
  • Calories: 239
  • Sugar: 20.3g
  • Sodium: 76mg (5% DV)
  • Fat: 8.7g
  • Saturated Fat: 3.1g
  • Unsaturated Fat: 5.1g
  • Trans Fat: 0g
  • Carbohydrates: 35.9g
  • Fiber: 8.7g
  • Protein: 7.5g
  • Cholesterol: 16mg

It’s the time of year when smoothie bowls become popular again. You know those breakfast bowls: They’re colorful, full of fruits and look like something you need to hit up a trendy cafe to enjoy.

Smoothie bowls — like the popular acai bowl recipes — are super easy to make right at home. This coconut yogurt chia seed smoothie bowl is the perfect way to kickstart your mornings, made in the comfort of your own cozy kitchen in just 5 minutes.

By using coconut yogurt in this recipe, I’ve kept it dairy free, but still packed with flavor and creamy texture.

Key Smoothie Bowl Ingredients

Yogurt is a must for a good smoothie bowl, as it adds creamy texture as well as fats. I prefer coconut milk in order to avoid dairy. It also contains natural fatty acids that provide extra energy. If you prefer dairy, go with Greek yogurt, which has the added advantage of being high in protein for a yogurt.

Coconut water is also included in this smoothie bowl, for it’s a great way to start the day. Why? Coconut water contains multiple vitamins, minerals and phytochemicals plus plenty of potassium, making it a high electrolyte beverage.

I’ve added chia seeds, one of my favorite sneaky superfoods, for extra nutrients plus crunch texture. Chia is rich in protein (amino acids), omega-3 fats, fiber, manganese, phosphorus and calcium.

Bananas are a great addition because they blend so well with the yogurt and add natural sweetness, plus they’re loaded with fiber.

Speaking of sweetness, rather than resorting to sugar or even honey or maple syrup, go with dates. They’re rich in fiber, vitamins and minerals.

I’ve used blueberries to add some color and a heap of antioxidants, but you can use your favorite berries. Let’s make this photo-worthy breakfast!

Coconut yogurt chia seed smoothie bowl ingredients - Dr. Axe

How to Make a Smoothie Bowl

Start by adding the first six ingredients to a blender or food processor and blending until nice and smooth. Those benefit-rich blueberries give this coconut yogurt smoothie bowl that lovely hue.

Place the blended mix in an airtight container and let it chill in the refrigerator for about 20 minutes. Then add the smoothie mix to a bowl and go wild with the toppings.

Coconut yogurt chia seed smoothie bowl recipe - Dr. Axe

I love adding berries, coconut flakes and hemp seeds for a dose of healthy fats. Don’t forget to take a photo of your awesome coconut yogurt chia seed smoothie bowl before serving and enjoying!


Grain-Free Oatmeal Recipe

Are you a fan of hot oatmeal? The dish is a wonderful, fiber-full breakfast — unless you’re not so hot on gluten. Fortunately, this Gluten-Free Oatmeal is for you! Honestly, whether you love oatmeal or are just getting used to the hot cereal, this gluten-free oatmeal recipe is for you. It’s so hearty that you won’t miss the grains in it one bit — all while providing oatmeal nutrition benefits.

Gluten-free oatmeal step 1 - Dr. Axe

We’ll kick things off by combining all the ingredients in a large bowl and mixing ’em together. This is a great point to personalize your “oatmeal,” by the way. Move the mix into a wide-mouth quart jar and store in the refrigerator.

Gluten-free oatmeal step 2 - Dr. Axe

Next, prepare a serving of oatmeal. Place 1/2 cup of the dry mix in the bowl and then 1 to 1–1/2 cups of almost-boiling water to the mix. Let the ingredients soak and sit for the next 3–5 minutes.

Gluten-free oatmeal recipe - Dr. Axe

Next, add the 1 serving of oatmeal, 1/2 cup of dry mix and 1–1 1/2 cups of almost-boiling water. Mix it all up and allow it all to sit for 3–5 minutes.

Then take the gluten-free oatmeal and add in fresh fruits, chocolate, coconut milk or honey — whatever your tastebuds want to make the flavor pop! This “faux-meal” is super easy to customize to your family’s preferences, and you’ll love that there’s no gluten or grains in it.

INGREDIENTS:

  • 2 cups shredded coconut
  • ½ –1 cup hemp seeds (less if you choose to add dried fruit to your base mix)
  • ½ cup chia seeds
  • ½ cup whole or coarsely ground flaxseeds
  • ¼ teaspoon sea salt
  • OPTIONAL
  • ½ cup chopped dried fruit
  • ¼–½ teaspoon various spices. My favorite flavor combos are (1) cinnamon, cardamom, ginger; (2) cinnamon, cumin, cardamom, black pepper, coriander; (3) cloves, allspice, nutmeg, ginger, cinnamon; (4) rosemary, garlic, sage, cayenne

DIRECTIONS:

  1. Combine all ingredients in a bowl and stir together thoroughly.
  2. Include any optional ingredients you like.
  3. Transfer to a wide-mouth quart jar to store in the refrigerator.
  4. To prepare 1 serving of oatmeal, place 1/2 cup of dry mix in a bowl and add 1–1½ cups very hot water (just shy of boiling).
  5. Stir well and allow to sit for 3–5 minutes.
  6. Add fresh fruits, nuts, unsweetened chocolate, bacon crumbles, chicken or turkey sausage, coconut or almond milk, honey, coconut oil, or grass-fed butter to make it exciting.

Chia seed benefits: What you need to know (click here)

 

 

 

 

 

 

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