02/18/15- Paula's Exercise/Journal: Saturday

by Paula (Clean Eating Expert) 19. February 2015 15:12

 

                              Just when you think that you’ve seen everything; the new, trendy, superfood is

Chia seeds!

Yes, the thing you put into a ceramic container, watered and grew a plant into the shape of a cow!  They have been recently declared a superfood because nutritionally their benefits are:

·    Contain Highest Plant Source Of Omega-3 available

·    FDA Approved.

·    Heart Health ~ Mental Health & Digestive Health

·    Proven To Reduce the "Bad" (LDL) Cholesterol

·    Great For Diabetics & Effective For Treating Hyperglycemia.

·    Contain More Antioxidants Than Blueberries.

·    A Complete Protein With All 9 Amino-Acids.

·    An Excellent Source Of Calcium, Magnesium & Iron.

·    Chia Seeds Are 100% Natural, Raw, Non-GMO & Gluten-Free!

I was watching the cooking show “Chopped” and it was one of the 4 ingredients the chefs had to utilize in an entrée. They breaded pork loin with the seeds, engaged them in risotto, and sprinkled them as a color garnish.

Chia seeds have no flavor, but are filled with 20 % protein, 30 % fat, and 40% carbohydrates with being loaded with omega-3 fatty acids.  Nutrition information says they are the highest known whole-food source for omega-3.  They have half the sodium content of flax seed, which is important to people with high blood pressure, or those who want to lower their overall sodium content in their food plan.

Because chia soaks up water (remember you had to soak the planter for a day before your seeds would grow ‘hair’), so including the seeds in your diet can increase your hydration and electrolyte retention.


Supplement Facts:

Serving size: 28g (two tablespoons) Servings Per Pound: 16

Amount Per Serving:
Calories: 138
Total Fat: 9g [Alpha-Linolenic Acid (omega-3) 5.5g, Linoleic Acid (omega-6) 1.8g, Oleic Acid (monounsaturated) 0.7g]
Cholesterol: 0g
Sodium: 0.5mg
Total Carbohydrate: 12g
Fiber: 11g [Insoluble Fiber 10g, Soluble Fiber 1g]
Sugars: 0g
Protein: 4g


Calcium: 176mg
Iron: 5mg
Magnesium: 130mg
Phosphorus: 265mg
Potassium: 45mg
Zinc: 1mg

When you soak the seeds they plump up and form a gelatin-like substance around them.  This is normal.  Then you can mix hem in with oatmeal, or rice, or stir them into your Mexican dishes or stir fry creations.  You receive the health benefits whether the seeds are eaten whole or ground up (unlike flax which needs to be ground to receive the health benefits).

Here is a link to some cooking ideas which can be found in abundance on the internet.

The health benefits/cost seem terrific so give them a try

http://www.chiaseedrecipes.com/

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Chia Couscous

The chia seeds in these two recipes blend very well into the couscous and are barely noticeable, even more so if you use white chia seeds. These two recipes are very good ways to introduce chia seeds to kids, especially if they are a bit suspicious of new foods.

1. Savory chia seeds – a side dish for 4 or a light lunch for 2

Ingredients

2 cups of vegetable stock

(I like to use good quality low salt vegetable stock cubes)

1 cup of your favorite vegetables – try peas, corn and celery for kids

1 cup of couscous

1 Tablespoon of chia seeds

a knob of butter (optional)

Method

Gently simmer the vegetables in the stock until they are lightly cooked

Add the couscous and chia seeds and stir through the stock and vegetables

Leave to stand for around 10 minutes off the heat or until the stock is absorbed

Fluff the mixture with a fork before serving

Some people like stir a little butter through before serving

For a main meal you may want to stir through some cooked chicken

.

2. Fruity Couscous – a great chia seed recipe for kids and an unusual dessert for 4

Ingredients

2 cups of orange juice or apple juice

1 chopped apple

Half a cup of chopped dried fruit (such as pears, apricot, dates)

1 cup of couscous

1 Tablespoon of chia seeds

Method

Put the chopped apple and dried fruit in a saucepan with the fruit juice

Bring to the boil

Stir in the couscous and the chia seeds

Leave to stand off the heat until the juice is absorbed fully – around 5 to 10 minutes

Fluff up with a fork before serving

 

Saturday 02/18/12- Workout Diary:

DVD workout tape- back/biceps- 55 minutes

Saturday 02/18/12 - Food Diary:

Breakfast-

1 cup egg whites, with spinach (125 cal.)

2 piece Ezekial whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non fat cottage cheese (160 cal.)

1/2 cup of bluberries(30 cal.)

Lunch- Restaurant

Portabello burger with no top bun, tomato, lettuce- (300 cal.)

Sweet potato fries with apple dipping sauce ( 200 cal.)(see even I have my moments!)

 P.M. Snack-

1/2 apple (40 cal.)

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

5 oz mahi-mahi, homemade pineapple salsa with cilantro (180 cal.)

1/2 cup yellow beets,scallions, garlic, EVOO, sprinkle of pine nuts ( 110 cal.)

1/2 cup lentils, scallions, cooked in low-salt chicken broth and fresh thyme( 175 cal.)

Dessert-

1/2 cup raspberries culi(just smash up rasberries into a suace.  You can add a touch of honey), 1/4 cupKashi high fiber breakfast cereal, 1/2 cup non fat greek yogurt (150 cal.)

TOTAL CALORIES:1760

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Paula's Healthy Living

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