What are chia seeds?
Yes, these are the same chia that were made famous as the household chia pet in the late 70s. You might remember a certain TV jingle “ch-ch-ch-chia!”. They have since become much more than just decorative household items and are one of my favorite pantry additions.
Native to Mexico and Guatemala, chia seeds come from a flowering plant within the mint family. With a mild flavour, they are extremely versatile.
Nutritional Benefits
- Packed with fiber: 2 Tbsp of chia seeds provides an impressive 7 grams of fiber, which can help keep you full longer and aid in lowering cholesterol levels.
- Bring on the calcium: Chia seeds are unique for their calcium content, providing 15% of your daily requirements (comparable to ½ cup of milk!) per 2 Tbsp. serving.
- High in omega 3’s: Chia seeds are the richest plant source of Omega 3 fatty acids, which are healthy fats that may help to enhance cognitive functioning and reduce inflammation.
- Superfood status: In addition to being a rich source of minerals such as iron, potassium and folate, chia seeds are also high in antioxidants which help to fight off damage caused by free radicals in the body
- Thickening agent: You can use these little guys in sauces, salad dressings, and even in a homemade jam!
- Vegan? Chia seeds can be used as an egg substitute for baking!
How to use them:
- As a vegan egg substitute for baking
- To make healthy and filling puddings
- Add to smoothies, salad dressings and sauces to thicken them up
- To make a homemade jam
Recipe Roundup
Orange Almond Chia Muffins
Mini Raw Chocolate Chia Pudding Pies
Ooey Gooey Raspberry Chia Seed Jam
Overnight Chocolate Chia Seed Pudding
Oatmeal Chia Pancakes
![This might be controversial but let’s talk about sugar [AD].
As a dietitian it boggles my mind how much misinformation (and fear mongering) there is out there, especially when it comes to sugar. Let’s talk about 3 of the most common misunderstandings I hear.
❌ It’s not sugar addiction. ✔️It’s sugar *restriction*
Did you know that the majority of studies done on “food addiction” were actually conducted on subjects that were restricted or deprived from food. Why is this important? When we are deprived of food in general or something specific like sugar, our body’s natural response is to actually crave it more. It’s psychology 101.
❌ Sugar does not cause hyperactivity. ✔️It provides Energy
Sugar is simply carbohydrates broken down into their simplest form (aka the form we use for ENERGY!). Of the 3 macronutrients (carbs, fat & protein), carbs are broken down into energy the fastest which means you feel it quicker. So that burst of energy you’re getting after eating a piece of chocolate? It’s just your body doing its job.
❌ Sugar isn’t toxic. ✔️It’s food.
Okay this one drives me crazy. Saying something is toxic, is saying it’s poisonous. Sugar is a food that our bodies can digest and convert into energy. There are many forms of sugar and it is one source of fuel for our bodies. You don’t need to call poison control when you eat it, so stop saying it’s toxic.
Do you agree or disagree? Let me know in the comments below and follow @lindsaypleskot for more no BS nutrition talk.
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