Chocolate Chia Pudding

Chocolate Chia Pudding

Chia, known as a superfood is wonderful in this Chocolate Chia Pudding recipe. Packed with potassium, fiber and magnesium, these seeds are great for energy, endurance and digestion. While it’s easy to toss them in lemon water (see my recipe for Lemon Water with Chia Seeds). Chia seeds are a great addition in this dessert (or as a healthy breakfast). I used cacao powder which is also a healthy superstar, rich in antioxidants. Make this recipe the night before, and you’ll have a nutritious nondairy creamy chocolate dessert. Happy Friday!!

Watermelon Kale Smoothie

Watermelon Kale Smoothie

Watermelon and Kale are two superfoods that (believe it or not) my three kids love! Last week we went out walking in our fun Alabama 97 degree heat, and I made this Watermelon Kale Smoothie topped with chia seeds and fresh watermelon and OMG it was so good! I know, I know. It looks weird at first. Trust me on this one. You just have to try it! For 152 calories and 3.6 grams of protein, this recipe also is very high in vitamin C and manganese as well as potassium, Vitamin A and B6! For health benefits of watermelon click here. For health benefits of kale click here.

Blueberry Banana Smoothie Bowl

blueberry Banana Smoothie bowl

 

Yes, I am at it again with this Blueberry Smoothie Bowl perfect for breakfast or an afternoon snack. I made a banana and blueberry smoothie, but wanted more so I added flaxseed, chia seeds, milk, and protein powder. I prefer to enjoy smoothies with a spoon these days so I topped it with some of my favorite healthy toppings.

Health benefits of Blueberries: Blueberries offer many nutritional benefits. They are packed with Vitamin C, fiber, full of antioxidants and a good source of manganese (which is important in bone health). To find out the health benefits of blueberries see

Health Benefits of Chia Seeds: Chia seeds are an excellent source of omega-3 fatty acids and fiber at 10 grams per ounce (about 2 tablespoons). New research suggests that including chia seeds in your diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. It’s said that the amounts of omega 3′s can also work reduce symptoms of depression and increase brain function. A one-ounce (28 grams) serving of chia seeds contains 139 calories, 11 grams of fiber, four grams of protein and 9 grams of fat, as well as calcium, manganese, magnesium, phosphorus, zinc, potassium and B vitamins.

Health Benefits of Flaxseeds: Studies have suggested that flaxseed can also help lower the risk of diabetes, heart disease  stroke, caner and post-menopausal symptoms. Flaxseed contains high levels of fiber and Omega 3 fatty acids. Just two tablespoons of ground flaxseed contain more than 140 percent daily value of the inflammation-reducing Omega 3 fatty acids and more lignans than any other plant food. One tablespoon of flaxseed contains 55 calories, three grams of carbohydrates, 2.8 grams of fiber, 1.9 grams of protein and 4.3 grams of fat. See more about seeds in my article on Fitness Republic.

Lemon Water with Chia Seeds

Have you tried Chia seeds? This superfood is gaining popularity as a top “Superfood”. At One&Only Palmilla in Mexico, I tried chia fresco which is made by soaking chia seeds in fruit juice or water. I knew this was a fabulous idea because it’s SO healthy! If you’re not familiar with the health benefits of Chia seeds? Read on:

Chia seeds are an excellent source of omega-3 fatty acids and fiber at 10 grams per ounce (about 2 tablespoons). They contain protein and minerals including as iron, calcium, magnesium and zinc. New research suggests that including chia seeds in your diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure. It’s said that the amounts of omega 3’s can also work reduce symptoms of depression and increase brain function. You can also eat chia seeds raw or sprinkle ground or whole chia seeds on cereal, rice, yogurt or vegetables. Enough said?

Also, if you haven’t been to or heard of  One&Only Palmilla in Cabo San Lucas, Mexico, put it on your bucket list ASAP!

Chia Seed Banana-Nut Muffins

Have you heard of Chia Seeds? If you haven’t, read on. These wonderful seeds are on my list of top super foods of 2012. Chia seeds have more calcium and fiber than flaxseed, and they are loaded with omega-3 fatty acids, vitamins and minerals. They are also said to boost energy levels. They have a nutlike flavor, and they add flavor and crunch to baked goods, oatmeal, cereal, salads and in yogurt. Try them in this recipe for Chia Banana-Nut Muffins. It’s so easy, with no mixer needed. I made these on sunday, and before I could turn around, all of them were gone. My kids went wild over these. Feel free to use mini muffin pans for variety. If you use mini pans, bake them at 350F for 13 to 15 minutes or until lightly browned. Enjoy, and check out this powerful seed.

Chia picture from Pinterest