Chia Seeds… Really? Yup, Really!
As silly as it may seem, the newest and most exciting trend that I’ve seen in the health food world is the inclusion of chia seeds into your daily diet. Yes, that’s right: chia seeds, the very same seeds that are used to decorate cheesy household ceramic pets. At first I looked at this with a skeptic eye, but then I noticed that everyone from Dr. Oz to Dr. Weil is getting on the chia seed train.
As it turns out, chia seeds are incredible sources of so many vitamins, minerals, and other vital parts of our diet. According to recent studies, chia seeds have the same of the highest omega-3 levels of any food out there—even more than Atlantic salmon.
In addition to those wonderful omega-3 fatty acids, chia seeds have more protein, fiber, and calcium that flax seeds, and are also a great source of phosphorus, magnesium, niacin, and zinc.
As a result of their high nutrient content, chia seeds can help with so many of the common ailments that occur more and more commonly as we age: high blood pressure, low energy, arthritis, general inflammation, heart disease, and even diabetes.
Because chia seeds slow down the rate at which the body converts carbs into simple sugars in our bodies, new research has shown that they can significantly aid in controlling blood sugar, thereby battling diabetes. Additionally, chia seeds can block calorie absorption, helping craving reduction for those of us battling weight issues.
According to ancient documents, Aztec warriors used chia seeds to boost their energy, maintain stamina and endurance, and even build muscle tissue.
Maybe the best thing about chia seeds is their versatility: with health experts suggesting two daily servings of 20g (about 1.5oz), a variety of meals with which you can incorporate them are a must. Some of the best ideas out there include cereal, yogurt, cottage cheese, oatmeal (see recipe below), or smoothies. Another great idea is to incorporate them into baked goods, such as breads, cookies, muffins, or pancakes.
They can also be eaten raw, added to salads, or soaked in fruit juice. One advantage that they have over flax seeds is that the body digests them much more easily —in fact, they’ve been shown to aid digestion—so there is no need to grind them up before eating them.
So, try out something new and add some chia seeds to your diet. And don’t worry—you won’t grow bright green sprouts out of your head.
Probably.
Chia Oatmeal Recipe:
1 Tablespoon of Chia seed
5 tablespoons of Organic Oats
½ of one Banana sliced or other fruit such as apple or peach
½ teaspoon of Cinnamon Pinch of sea salt
1 tablespoon of agave nectar or raw honey
small handful of chopped walnuts or almonds
1 ounce of coconut milk or almond milk optional
Bring one cup of water to a boil; add all ingredients to water; continue stirring for about 5 minutes or until you get nice texture. Serve with coconut milk.
Check out this recipe on Foodista too!
Chocolate Peanut Butter Chia Pudding
Learn How to Make this Amazing Manhattan Fish Chowder, It’s So Easy!
Manhattan Fish Chowder
- 1 ½ lbs of Halibut or Cod (wild caught)
- 1 medium to large onion (diced small)
- 2 medium carrots (diced small)
- 1 large stalk of celery (diced small)
- 2-3 cloves of garlic (minced)
- 1 can of corn (preferably organic)
- 2 medium to large red potatoes (diced bite size)
- 2 10 oz. cans organic plum tomatoes (pureed)
- about 4 cups of fish stock/broth
- about 2 cups white wine
- sea salt
- cracked black pepper
- olive oil
- Dice the onion, carrots, celery and garlic to approximately the same size and sauté in a couple of tablespoons of extra virgin olive oil until veggies are soft and onions translucent. (about 10 – 15 minutes)
- Pour white wine over vegetables stirring to loosen any bits from the bottom of the pan and reduce for a few minutes.
- Add tomato puree and stir to blend then add the fish stock salt and pepper to taste.
- Once soup comes to a boil, reduce to simmer for 20-30 minutes.
- Add potatoes and corn and continue to cook for another 20 minutes or so.
- During the last 20 minutes, season fish with salt and pepper and grill or sauté on both sides until seared and cooked through.
- Add fish to individual plates.
Optional: serve with bread and a green salad.
Nutrition:
Although I do not have specific nutritional data for this recipe, is low in calories and fat and high in Omega-3 Fatty acids.
Winter Recipe Love
There really are great winter season recipes that are nutritious and delicious!
There is nothing like starting your day with a warm bowl of oatmeal in your belly. We’ve all heard about the heart healthy benefits of oatmeal and when you add in cinnamon, almonds, sunflower seeds and the rest of the ingredients below, this ends turns out to be a powerhouse of health benefits to start your day.
Did you know that one cup of winter squash may provide up to 146% of your daily value of vitamin A since it is rich in beta carotene, the pre-cursor to vitamin A? Beta-carotene is one of the carotenoids found in winter squash that provides it with its deep orange color and has been shown to have powerful antioxidant and anti-inflammatory properties. Yay orange colored foods!
Swiss Breakfast Oatmeal
Breakfast is our most important meal and this Swiss Breakfast recipe is a nutritious and tasty way to start the day. Read more
Breakfast Lunch and Dinner
If you are anything like me, you struggle with what to eat, day in and day out. You may get stuck in a rut eating the same thing week after week. Perhaps you’re bored and perhaps your family is bored. Variety is the spice of life, right.
Having a plan and being prepared will be critical, or you will end up eating the same old thing. You may also end up eating prepared, packaged foods, or fast food, which, needless to say, is not a healthy way to go.
What I have decided to do is to supply you with a new recipe for breakfast, lunch and dinner once a week, so that you can start adding some new, exciting, and delicious recipes to your weekly menu! I am also going to include as much of the nutritional value of the recipe as possible.
Please feel free to leave comments about the recipes, if they sound good, if you’ve tried them, and/or any variations you may have come up with.
For now, enjoy, and bon appétit!
Breakfast
Cranberry Granola
Ingredients
2/3 cup frozen unsweetened apple juice concentrate, thawed
1/2 cup maple syrup
1/3 cup almond oil, or canola oil
1/4 cup packed dark brown sugar
1 tablespoon ground cinnamon
1/2 teaspoon salt, or to taste
5 cups rolled oats, (not quick-cooking)
1 cup toasted wheat germ
1 cup whole almonds, coarsely chopped (4 1/2 ounces)
1/2 cup sunflower seeds, (2 ounces)
1 cup dried cranberries, divided
Preparation
Position racks in the top and bottom thirds of the oven; preheat to 325°F. Coat 2 large baking sheets with sides with cooking spray.
Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir 1/2 cup dried cranberries into the granola on each sheet. Let cool completely.
Tips & Notes
Make Ahead Tip: Store granola in airtight containers for up to 2 months.
Nutrition
Per serving: 262 calories; 11 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 37 g carbohydrates; 7 g protein; 5 g fiber; 67 mg sodium; 229 mg potassium.
Nutrition Bonus: Magnesium & Fiber (20% daily value).
Recipe courtesy of: EatingWell.com
Lunch
Red Kidney Bean Soup with Lime Yogurt
This hearty, spicy bean soup provides 137% of the Daily Value for vitamin A and a rich concentration of 16 additional health-promoting nutrients! It’s a perfect addition to your Healthiest Way of Eating for a cold winter’s day.
Prep and Cook Time: Prep time: 15 minutes Cooking time: 20 minutes
Ingredients:
1 medium onion, chopped
1 medium carrot, chopped in 1/2-inch pieces
1 stalk celery, chopped in 1/2-inch pieces
4 medium cloves garlic, chopped
3 cups + 1 TBS chicken or vegetable broth
3 TBS tomato paste
1 TBS ground cumin
2 TBS red chili powder
1 TBS dried oregano
1 15 oz can organic red kidney beans, drained
salt and pepper to taste
Lime yogurt
½ cup plain yogurt
1 TBS lime juice
1 TBS chopped fresh cilantro
Directions:
Chop onions and garlic and let sit for 5 minutes to bring out their hidden health benefits.
Chop carrots and celery.
Heat 1 TBS broth in medium-sized soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, carrots, celery, and continue to sauté for another minute.
Add broth, tomato paste, kidney beans, and spices. Bring to a boil. Once it comes to a boil, reduce heat to medium-low and simmer uncovered for another 15-20 minutes, or until vegetables are tender. Let cool for a few minutes while making lime yogurt.
Make lime yogurt by combining yogurt, lime juice, and cilantro in separate small bowl.
Blend soup. Be careful to start blender on low speed so hot soup does not erupt and burn you. And make sure you don’t fill blender more than half full.
Season with salt and pepper to taste. Reheat, and pour into serving bowls, top with a spoonful of lime yogurt, and serve. Serves 4 Serving Suggestions:
Nutrition:
calories140.73 calories from fat17.44 calories from saturated fat4.34 protein7.82 g carbohydrates25.45 g dietary fiber6.84 g 27.36 soluble fiber1.23 g insoluble fiber3.22 g sugar – total6.68 g monosaccharides2.37 g disaccharides2.48 g other carbs10.84 g fat – total1.94 g saturated fat0.48 g mono fat0.31 g poly fat0.51 g trans fatty acids0.01 g cholesterol1.87 mg water156.56 g ash2.93 g Vitamins nutrientamount%DV vitamin A IU6870.42 IU 137.41
Recipe Courtesy of: George Mateljan www.whfoods.org
Dinner
Mediterranean Cod
Enjoy this low-fat meal with cod as part of your Healthiest Way of Eating this week. It not only tastes delicious but one serving provides 80% of the Daily Value (DV) for health-promoting selenium and 66% DV for vitamin B-12 and much more.
Prep and Cook Time: 20 minutes
Ingredients:
• 2 medium onions, sliced medium thick
• 3 medium cloves garlic, chopped
• ½ cup + 1 TBS chicken or vegetable broth
• 1 15 oz can diced tomatoes
• 2 TBS fresh lemon juice
• *¼ cup chopped black olives
• *1 TBS capers
• ½ cup chopped fresh basil
• 2 tsp chopped fresh rosemary
• 2 tsp chopped fresh thyme
• 1 lb cod fillets, cut into 2-inch pieces
• salt and cracked black pepper to taste
• red chili flakes to taste
Directions:
Slice onions and chop garlic and let sit for 5 minutes to bring out their hidden health benefits.
Heat 1 TBS broth in a 10-12 inch stainless steel pan or skillet. Healthy Sauté onion over medium heat for about 5 minutes in broth, until translucent. Add garlic and continue to sauté for another minute.
Add rest of broth, diced tomatoes, and lemon juice. Bring to a simmer on high heat. Once it starts to simmer reduce heat to medium and simmer for about 5 minutes.
Add herbs, olives, capers, and cod fillets; cover and simmer for about 5 minutes, depending on how thick the fish is. This is our Stovetop Braising cooking method. Season with salt and pepper to taste. Serve cod mixed with tomato herb sauce. Serves 4 Serving Suggestions: Serve with
o Brown Rice and avocado salad, recipe to follow
Healthy Cooking Tips:
This dish is great served over rice to soak up the sauce. The key to its success is to choose fresh cod that is at least 1 inch thick. Thinner cuts of cod fall apart when cooked. Because temperatures vary in stoves, check the cod for doneness. Insert the tip of a knife into the fish. It should flake, but still be moist when done. Remove from heat right before it is done, as it will continue to cook. Also, make sure you use fresh herbs. The flavor will not be nearly as good with dried herbs.
Nutrition
Calorie 196.20 calories from fat 19.37 calories from saturated fat 4.04 protein 31.87 carbohydrates 10.40 g dietary fiber 2.45 g soluble fiber 0.41 insoluble fiber 0.61 g
sugar – total 6.30 g
Recipe Courtesy of: George Mateljan www.whfoods.org
Romaine & Avocado Salad
This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!
Prep and Cook Time: 10 minutes
Ingredients:
1 large head romaine lettuce, outside leaves discarded
1 large tomato, chopped
1 small red bell pepper, julienned into 1 inch long pieces
1/2 small avocado, cut into chunks
2 TBS coarsely chopped walnuts (optional)
Dressing
2 TBS lemon juice
2 tsp balsamic vinegar
Extra virgin olive oil to taste
Directions:
Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard, as they are bitter.
Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired. Serves 4
Recipe Courtesy of: George Mateljan www.whfoods.org
My mission as your Anti-Aging Artist
My mission as your Anti-Aging Artist is first and foremost to share with you a ton of valuable information to help those of you who want to create a beautiful and personal inner canvas of health, balance and well-being.
OK this photo is about 16 months old before this old lady got braces. Good news is, braces are coming off tomorrow!
On my blog you will find:
- Many ways to increase your energy!
- Lots of tips to manage stress!
- Valuable and sound nutrition advice to get you off that dangerous dieting cycle! Here we will focus on a “Whole” foods approach to eating….Yummy recipes too of course!
- Sound fitness ideas, don’t worry, nobody will have to train for a tri-athalon…unless you want to of course!
- Tips on improving your memory…my nineteen year old daughter is fairly certain I personally need all the help I can get with this one!
- Inspiration, Inspiration, Inspiration! Every Wednesday we will have a little dharma discussion. We’ll call it Hump Day Dharma. This is where I will share with you some thought provoking and practical information for us to discuss, chew on and share ideas about. This will be information that has been derived from my many years of yoga practice. We will take our yoga off the mat and into our daily living….Can’t wait for this!
- We will look at ways to achieve emotional and mental fitness as well!
