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Benefits of Chia Seed

If you haven’t heard about the many benefits of chia seed, here are a couple resources

The Top 10 Benefits of Eating Chia Seeds

What is Chia?

If you don’t have time to check out the above pages, here is a summary. Basically chia seeds are being touted as a super-food for a number of reasons. They are great source of fiber, antioxidants, vitamins and minerals. They also contain Omega-3, an essential fatty acid and even a good amount of protein! If you aren’t including this amazing nutritional powerhouse, you are definitely missing out.

One of the unique properties of chia seeds is the way they absorb liquid and gel up. This helps you to feel full on less calories. Also important is the fact that you don’t have to grind them up in order to digest them as you would with something like flax seed.

To get my daily tablespoon or two of chia seed, I add some to my oatmeal, cereal, soup, or shake. I also often mix a tablespoon in with a drink in the evening as kind of an energy drink before a workout or run. This last option may not be for everyone. If you don’t like your drinks to have a “pulpy” texture then you probably won’t like adding chia to your drinks. If you do want to add it to a drink, you will need to let it sit for 30 minutes to an hour to let it absorb as much liquid as possible, otherwise it is like drinking grit.

Popularity: 14%

Barbecue Lentils Recipe

I’m always looking for different ways to cook lentils because they are so good for you.  Here’s a recipe that is loaded with protein and fiber, and contains no meat at all.  I love to make these lentils and eat them with quinoa and a side of steamed vegetables.

Ingredients:

• 1 Tbsp olive oil
• 1 chopped onion
• 2 cloves minced garlic
• 2 tsp chili powder
• 1 tsp mustard powder
• 2 cups low sodium vegetable broth
• 3/4 cup tomato sauce
• 3 Tbsp balsamic vinegar
• 1 Tbsp Dijon mustard
• 2 Tbsp no sugar added maple syrup (I use E.D. Smith)
• 1.5 cups dry red lentils

Heat the oil in a saucepan over medium heat.  Add the onion and cook until soft (not brown).  Add the garlic, chili powder, and mustard powder and cook for another minute.

Add the vegetable broth, tomato sauce, balsamic vinegar, mustard, maple syrup, and lentils.  Stir until fully mixed and bring to a boil.  Reduce the heat to low, cover, and let simmer about 30 minutes (or longer if necessary).  The lentils should be soft, but still intact.  If you need to simmer longer, you may need to add 1/4 cup of water.

This barbecue lentils recipe is a great way to get a lot of fiber in your diet, and they are pretty tasty too!

Popularity: 100%