Hey, What’s Cookin’?
Tired of eating eggs–in one form or another–every morning for breakfast? As delicious as they are, it can get a little boring eating the same thing. Greek yogurt is a classic breakfast food, but it seems so…plain. Even with fruit. And there’s not a whole lot of fiber in yogurt. How can we change things up? Two words: chia seeds. No, I did NOT say “chia pet.” I’m well aware that for some of us, the word chia instantly brings of visions of smearing seeds on a terra cotta sheep or head figurine and the phrase “Cha-cha-cha-CHEEYA!” Nope, not that kind of chia.
Well, actually–YES, that kind of chia. But not as a joke or craft project, as part of your breakfast. So exactly what are chia seeds? Chia is the edible seed of Salvia hispanica, a flowering plant in the mint family native to Central America, as well as the related Salvia columbariae of southwest United States and Mexico. The seeds are tiny; the black ones look like poppy seeds at first glance. There are also white chia seeds. The two colors of seed come from two different plants, and they have different nutritional values. Black ones are just slightly higher in fiber; white seeds are slightly higher in protein. Both are cholesterol-free.
Chia means “strength” in the Mayan language. Those Mayans knew what they were talking about because the chia seed is a superfood. Chia seeds are rich in fiber, omega-3 fats, protein, vitamins and minerals. For example, one ounce (28 grams) of chia seeds contain about:
- 0.6 milligram manganese (30 percent DV)
- 265 milligrams phosphorus (27 percent DV)
- 177 milligrams calcium (18 percent DV)
- 1 milligram zinc (7 percent DV)
- 0.1 milligram copper (3 percent DV)
- 44.8 milligrams potassium (1 percent DV)
Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.
All that health-boosting goodness packed in such tiny seeds! How can we incorporate them in our diet? I suggest you try them in a breakfast pudding along with greek yogurt, almond or coconut milk, and some fruit.
Chia Breakfast Pudding
Adapted from:various recipes on the Internet
- In a large bowl, thoroughly whisk the almond milk, yogurt, 2 tbs maple syrup, vanilla, and chia seeds. Let stand 30 minutes.
- Whisk the mixture once more and gently fold in half the berries. Cover and refrigerate overnight.
- Put the remaining berries in a small bowl, add 1 tbs maple syrup, and mix well. Cover and refrigerate overnight.
- The next morning, divide the pudding among 4 bowls or parfait glasses. Top each serving with 1/4 cup of berry mixture and 1 tbs of chopped raw nuts (optional). Enjoy!
Photograph via Pinterest