Blueberry Vanilla Chia Seed Jam

Magical Blueberry Vanilla Chia Seed Jam


Yield: ~ 1 cup

Ingredients:
3 cups fresh blueberries
3-4 tbsp pure maple syrup, to taste (or other liquid sweetener)
2 tbsp chia seeds
1/2 tsp pure vanilla extract



1. In a medium-sized non-stick pot, bring the blueberries and 3 tbsp of maple syrup to a low boil. Stir frequently, and reduce heat to low-medium to simmer for about 5 minutes. Lightly mash the blueberries with a potato masher or fork, leaving some for texture.

2. Stir in the chia seeds until thoroughly combined and cook the mixture down until it thickens to your desired consistency, or about 15 minutes. Stir frequently so it doesn’t stick to the pot.

3. Once the jam is thick, remove from heat and stir in the vanilla extract. Add more maple syrup to taste if desired. Enjoy on toast, English muffins, oatmeal, vegan overnight oats, oat bars, tarts, cookies, banana soft serve, smoothies, and more. The jam should keep for at least a week in an air-tight container in the fridge.

CHIA Seeds Benefits

Chia Seeds are a super food that you should know about!

The picture to the left shows two chia seeds striking a pose on the skin of a lime. The seed on the left is swollen and has a gel like outer layer after soaking for about 5 minutes in water. The seed on the right is a dry chia seed. The size difference is amazing. 

You can see the 'superness' of this super food with your own eyes!

Let's take a look at our list of 11 chia health benefits and chia nutrition facts.

What Chia Can Do For You!

• Helps Stablize blood sugar and reduce junk food cravings - Remember the picture of the gel around the chia seed in our picture above? The gel forming is due to soluble fiber in the chia. In your digestive system, this gel actually slows down the conversion of carbohydrates to sugar, thus helps to stablize blood sugar. By eliminating the peaks and valleys of your blood sugar, you get a more consistent energy level and reduced cravings.

• Help your concentrate and improve your mood- Chia is an excellent source of Essential Fatty Acids, which are critical for concentration and other brain functions.

• Energize now, Sustained energy later! -Chia has great nutrients like proteins, essential fatty acids, antioxidants, and fiber, and complex carbohydrates to energize you. Chia can provide good stamina and energy over time due to its slowing of the sugar conversion mentioned in point 1. In fact, it has been called the runners food and was used by the Aztec Indians for long distance runs and endurance.

• Fills you up - Chia seeds actually swells in water and help to make you feel full and potentially eat less. Take a look at the chia seed picture again and see how much each seed actually swells in just a ew minutes

• Lower your cholesterol and heart health - Remember what is causes chia to swell in water? Chia is high in soluble fiber. Soluble fiber has been shown to help lower cholesterol.

• Digestive Health - Chia has both soluble fiber (which forms the outer gel), and insoluble fiber. Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the intestinal tract. The soluble fiber can act as a prebiotic and help feed the good bacteria in your digestive system.

• Help build lean muscle mass - Chia is high in protein and helpful in a weight loss or muscle building diet. It is even low-carb and vegetarian.

• Get Better nutrition from other foods - Remember the gel in point 1? Well, by maintaining the proper level of hydration and electrolytes in your stomach you actually optimize your bodies ability to effectively absorb other nutrients. Also. the essential fatty acids in chia help the body emulsify and absorbs the fat soluble vitamins A, D, E, and K.

• Build strong bones - Chia not only contains calcium, but it also contains the trace mineral boron, which speeds the rate at which calcium is absorped and utlized by the body.

• Healthy nails, skin, and hair - Remember that chia seeds are loaded with over 60% essential fatty acids? Not only are they good for your mental clarify, those same essential fatty acids help skin, nails, and hair grow strong and healthy. They are also a great source of protein, which is essential to grow healthy hair, nails, and skin.

• Maximum hydration - Chia is said to help maintain hydration which can be helpful for endurance athletes. Presoak chia seeds before your workout and consumption.Chia Nutrition Information

Chia Nutrition Information

• Super Soaker - Chia seeds can soak up to ten times their weight in water! Look at the picture above and you can see how in just a few minutes chia swelled to several times it size. If it were to soak for a half an hour or so, the gel effect is even more dramatic. The gel is actually soluable fiber that is swelling in the water into hydrophylic colloid that has a medicinal affect for many digestive health issues.

• Excellent source of omega-3 fatty acids. Chia seeds are the best plant source of omega-3's known. They contain over 60% essential fatty acids. They contain more omega-3's than flax seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes.

• Easy access - Flax seed is fantastic (if you don't know it's benefits, you should do a bit of research or give it a try). However, Chia seed is even better than flax in in terms of ease of access to the nutrition. Chia seeds do not need to be ground for their nutrients to be available to the body. Plus, chia is very shelf stable without the need for fancy packaging or concern of rancidity.

• Antioxidant protection -Loaded with antioxidants

• Vitamins and minerals - Chia seeds provide calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorbing of calcium by the body).

• Gluten Free - Chia is a gluten free source of fiber and nutrition. If you have food allergies, check with your doctor, but chia is generally beneficial to the digestive system.

• High source of protein - Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, check out chia! Plus, the protein source in chia is readily digestible and available to the body. So, if you are pregnant or a weight lifter, chia can provide benefits.

• Low glycemic index - Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars.

 

 

 

 

Pan con Mantequilla de Maní, frutas y CHIA / Fruity Peanut Butter Chia Breakfast Sandwich

This sandwich has everything you need to feel energized and full for your day of watching college basketball while jotting down donut recipe ideas and snuggling your kitteh after a rough trip to the vet.

Fruity Peanut Butter Chia Breakfast Sandwich
Serves 2 

 Ingredients:

• 1/4 cup unsweetened coconut flakes
• 3 tablespoons smooth peanut butter
• 1 tablespoon maple syrup
• 4 slices bread or bagel
• 1/2 cup sliced strawberries
• 1/2 banana, sliced
• 2 tablespoons golden raisins
• 2 teaspoons chia seeds

Place the coconut in a skillet over medium heat and cook until the coconut begins to turn golden brown. Stir frequently, as the coconut tends to burn quickly.

In a small bowl, stir together the peanut butter and maple syrup.

If you want, toast your bread or bagel.

Spread the peanut butter + syrup mixture on top of your bread.

Place the strawberries on top of the peanut butter, then add the bananas.

Sprinkle with the golden raisins, chia seeds and toasted coconut.

Enjoy!

-
 

Este sándwich tiene todo lo que necesita para sentirse con energía y completa para su día

Sandwich de crema de cacahuate con fruta.
sirve 2
 

  Ingredientes:

•      1/4 taza de coco rallado sin azúcar
•      3 cucharadas de mantequilla de maní( crema de cacahuate) suave
•      1 cucharada de miel de maple
•      4 rebanadas de pan 
•      1/2 taza de fresas en rodajas
•      1/2 plátano, rebanado
•      2 cucharadas de pasas de oro
•      2 cucharaditas de semillas de chía

Coloque el coco en una sartén a fuego medio y cocine hasta que el coco empiece a dorarse. Revuelve con frecuencia, ya que el coco tiende a quemarse rápidamente.

En un tazón pequeño, mezcle la mantequilla de maní y miel de maple.

Si deseas puedes tostar el pan o bagel.

Extienda la mezcla + jarabe de mantequilla de maní en la parte superior de su pan.

Coloque las fresas en la parte superior de la mantequilla de maní, a continuación, agregue los plátanos.

Espolvorear con las pasas de oro, las semillas de chía y coco tostado.

Provechito!

Aderezo de CHIA / Lemon CHIA dressing

Lemon CHIA Dressing / Aderezo de Limón y CHIA

Ingredients 1 C farro (or quinoa for gluten free), rinsed and drained 
Juice from 1 large lemon (about 5 tbsp)

• 3 tbsp olive oil
• 4 cloves garlic
• ½ a medium shallot
• 1 tsp dijon mustard
• 2 tbsp nutritional yeast
• ¼ tsp  freshly ground black pepper
• 2 tbsp chia seeds
• ¼ C chopped green onion
• ½ C raw pumpkin seeds 
• ¼ C pomegranate seeds 
• 1 pear, cored and diced 
• 4-5 C kale, roughly chopped 

1. Place farro in a small saucepan with 2 C water, a drizzle of olive oil, and a pinch of salt. Bring to a boil, then simmer for 20 minutes.
2. Combine the lemon juice, olive oil, garlic, shallot, dijon and nutritional yeast in a food processor, and puree. Add the chia seeds, stir, and let it sit while you prepare the rest of the salad so the chia seeds have time to expand.
3. Place pumpkin seeds in a small saute pan with a drizzle of olive oil and a pinch of salt over medium heat. Toast, stirring frequently, until seeds become brown and fragrant, about 5 minutes.
4. Toss together kale, cooked farro, pumpkin seeds, pomegranate seeds, and pear. Serve with lemon and chia seed dressing.

Ingredientes 

1 taza de Farro o quinoa sin gluten, enjuagado y drenado.
Jugo de limon ( 5 cucharaditas)

•     3 cucharadas de aceite de oliva
•      4 dientes de ajo
•      ½ a medio echalote
•      1 cucharadita de mostaza Dijon
•      2 cucharadas de levadura nutricional
•      ¼ cucharadita de pimienta negra recién molida
•      2 cucharadas de semillas de chía
•      ¼  Cebolla verde picada  (cebollin)
•      ½ taza de semillas de calabaza crudas
•      ¼ taza de semillas de granada 
•      1 pera, sin corazón y cortadas en dados
•      4-5 C col rizada, cortada en pedazos

1. Coloca el farro en una cacerola pequeña con 2 tazas de agua, un chorrito de aceite de oliva y una pizca de sal hasta llevar a ebullición, luego cocine a fuego lento durante 20 minutos.
2. Combine el jugo de limón, aceite de oliva, el ajo, la cebolla, dijon y levadura nutricional en un licuadora, y el puré. Añadir las semillas de chía, agitar y dejar reposar mientras prepara el resto de la ensalada para que las semillas de chía tengan tiempo para expandirse.
3. Coloca las semillas de calabaza en un sartén con un chorrito de aceite de oliva y una pizca de sal a fuego medio. Mover con frecuencia, hasta que las semillas se convierten en marrón, aproximadamente 5 minutos.
4. Mezcla la col rizada, farro cocido, semillas de calabaza, semillas de la granada y pera. Servir con limón y chía desinfección de semillas.