Como hacer germinado de CHIA?

La Chia puede germinar en cualquier suelo húmedo, puedes elegir tierra, papel toalla humeda ó alfombras de germinación, estas últimas dson ideales si quieres darle forma o forrar alguna superficie con chia. Pero eso se los mostraremos muy pronto en otro blog.

Es importante cuidar el nivel de agua, ya que si le hechas de mas producirá moho, también tenerlo en el interior en algún lugar iluminado.

Instrucciones

1. Cubre el fondo de una bandeja plana con tierra o con una tela. Puedes comprar alfombras de germinación desechables en muchas tiendas de jardinería, pero cualquier tela gruesa y rústica capaz de mantener la humedad servirá.

   
   
2. Humedece la tierra o medio de germinación para que esté húmedo pero no empapado. Esparce las semillas de chía de forma pareja sobre la superficie.

   
   
3. Coloca la bandeja en el interior de la casa en un lugar donde reciba luz de forma indirecta a unos 70 ºF (21 ºC).

   
   
4. Riega levemente o rocía las semillas todos los días. Mantén el medio de germinación húmedo sin que quede empapado.

   
   
5. Mueve la bandeja a un lugar bien iluminado una vez que las semillas hayan germinado y las cáscaras hayan comenzado a desaparecer

   
   

   
   

   Consejos y advertencias

   
   

   • Si los brotes son regados excesivamente, pueden desarrollar moho o mildiu. Como regla general, si se forman charcos en la tierra o la bandeja, estás usando mucha agua.
   • Si usas un rociador para regar la chía, rocía los brotes aplicando agua al aire y no directamente sobre los brotes. Esto puede ayudar a no dañarlos.

   
   

   

   
   

Chia Seed Bubble Tea

This Chocolate Rooibos Chia Seed Bubble Tea is super refreshing and so good for you, you’ll want to have a pitcher of it in your refrigerator to pour yourself a glass on a whim.

Today’s recipe for Chocolate Rooibos Chia Seed Bubble Tea was inspired by the popular bubble teas that you might have seen at Asian shops or Bubble Tea shops. Bubble tea is traditionally made with black tapioca pearls which can be found at the Asian grocery store. It’s a fun and refreshing drink when it’s hot out, and comes in all sorts of flavors. Unfortunately, most flavored bubble tea is artificially flavored, so I’m making my own healthier version with whole ingredients.

This healthier bubble tea is just as refreshing and packs in some extra good stuff. In place of black tapioca pearls, I used chia seeds which are nutrient dense – rich in Omega-3 fatty acids, chia seeds are high in fiber and calcium, and a good source of calcium, phosphorus, and magnesium. Just one tablespoon has 5 grams of dietary fiber and 2,375 mg Omega-3 fatty acids.

Produce
1 bag Chocolate rooibos tea or your favorite variety of tea
Condiments
1tbsp Honey, raw
Nuts & Seeds
1 tbsp Chia seeds
Dairy
3 Splashes of milk
Frozen
3 Ice cubes
Liquids
1 cup Water
Source: http://jeanetteshealthyliving.com

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.

¿La Chia ayuda a bajar de peso?

Las semillas de chía provienen de una planta que es prima de la menta y el sabio.

Las semillas son una rica fuente ácidos grasos esenciales Omega 3, fibras y una variedad de vitaminas y minerales importantes. Las semillas de chía absorben rápidamente el agua, por lo que se abultan cuando se exponen a los líquidos. Esta característica hace que sean grandes supresoras del apetito. Debido a que las semillas de chía son un alimento, son seguras de consumir incluso en grandes cantidades. Sus propiedades nutricionales hacen que sean una ayuda efectiva para la pérdida de peso.

Gel de chía

Muchas personas que cuidan su peso, o que eligen hacer una dieta saludable, usan gel de chía. Para hacerlo, mezcla 1/3 taza de semillas de chía con dos tazas de agua. Deja que la mezcla se asiente por al menos 10 minutos para formar el gel. Éste durará hasta tres semanas en tu refrigerador. Mezcla el gel en batidos, aderezos para ensaladas o yogur.

Para una alternativa sabrosa, usa jugo de manzana en lugar de agua y come el gel directamente.

Semillas de chía

Las semillas de chía secas se abultarán en tu estómago dejándote una sensación de saciedad. Agrega semillas secas a las ensaladas o a la granola. Cubre tu avena o cereal con semillas de chía. Muele semillas en tu molinillo de café y usa el polvillo para hornear o en sopas.

 

Brote de semillas de chía

Como muchas semillas y frijoles, las semillas de chía brotan en un ambiente húmedo y cálido. Los brotes de estas semillas son un gran agregado para los sándwiches y las ensaladas. Para germinar las semillas de chía, sumerge una tela para quesos en agua. Colócala en un molde para pasteles. 

Rocía semillas de chía sobre la tela para quesos humedecida y luego cúbrelas con una segunda tela. Usa una botella rociadora para humedecer la parte superior de la tela cada día. Busca brotes a diario. Una vez que se formen los brotes, retira la tela superior. Continúa regando suavemente cada día. Cuando aparezcan pequeñas hojas verdes, los brotes de chía están listos para ser consumidos. 

Pérdida de peso óptima con chía

 

Añadir semillas de chía a tu dieta promoverá una pérdida de peso saludable ayudándote a comer menos y a sentirte llena por más tiempo. Come tres cucharadas de gel o media onza (14 gr) de semillas de chía disecadas tres veces por día. Se creativo en la forma de combinar el chía con tus alimentos. Te darás cuenta de que comes menos, tienes una mejor digestión y más energía. La combinación de estas tres cosas te ayudará a comenzar a perder kilos.

Chia Pizza?

This thin crust chia buckwheat pizza base is full of great flavour, high quality nutrition and has a firm texture resembling that of a regular pizza crust. 

It is perfect for those who love pizza and want a healthy twist to the usual carb-heavy versions made from refined flours, yeast and unnecessary amounts of oil.

Ingredients

• PIZZA BASE
• ¼ cup chia seeds (whole)
• ¾ cup water
• 3 tbsp unrefined whole grain buckwheat flour (gluten free)
• 1 tsp oregano, dried
• 1 tbsp pine nuts, chopped
• 2 tbsp pumpkin seeds, chopped
• 1 tsp sea salt
• TOPPINGS
• ¼ cup tomato paste
• 10 cherry tomatoes, halved
• 4 mushrooms, sliced
• 4-5 slices bell pepper, sliced
• small handful fresh basil leaves
• 1-2 tsp oregano, dried
• ½ Spanish onion, sliced
• salt & pepper to taste
• 1 oz goats cheddar cheese, grated
• handful arugula leaves (rucola)

Instructions

1. Combine chia seeds, water, buckwheat flour, oregano & salt and mix well until the mixture starts to thicken up.
2. Add chopped pine nuts and pumpkin seed.
3. Spread out the crust mixture on a piece of parchment paper and form the dough in a round shape. Flatten to about 1 cm for a firm thin crust.
4. Bake at 175°C (350°F) for 30-40 minutes until firm.
5. Remove from oven and add toppings of your choice and bake for an additional 10 minutes.
6. Grate goat’s cheese on top and sprinkle with fresh arugula before serving.

Chia Meatballs Recipe

The following recipe is a flavorful meatball made without egg or grain as a binder.  The chia bulks up with the moisture from the meat and helps the balls keep their shape.  A simple homemade marinara and spiralized fresh zucchini lets the meatballs shine as the star of this meal.

  

1 lb. grass-fed ground beef (recommended no leaner than 85%)

2 T. organic tomato paste

2 cloves garlic, minced

2 t. herbs de Provence (or your fave dried Italian herbs) 

1 t. sea salt

1 t. ground pepper

2 T. chia seeds 

2 t. 100% Pure Avocado Oil, for sauteing

Directions: 

Combine all ingredients except the avocado oil in a large bowl and stir well with a fork.   Let rest for 5-10 minutes so the chia can do it's thing.

Heat a large skillet over medium heat and add the avocado oil.  Scoop 8 balls and pat into a round shape (I used a #20 disher).   Cook meatballs until brown, turning on at least 3 sides.  Move meatballs to a plate to rest (they will not be fully cooked but will finish cooking later in the sauce) and drain all but 1-2 T. of oil from the pan.

 

Easy Marinara

1 medium onion, diced

1 clove garlic, minced

spring of fresh rosemary, chopped

2 T. white wine (or sub juice of 1 lemon)

1/2 c. beef or chicken stock (homemade, if possible) 

1 can organic diced tomatoes

1 can organic tomato sauce

1/2 t. sea salt

1/2 t. ground pepper

Directions: 

Add diced onion to the large saute pan with the residual oil from cooking the meatballs.  Saute until translucent, about 3-5 minutes.  Add garlic and rosemary and cook 1-2 minutes.  Add white wine and stock and scrape down any brown bits left at the bottom of the pan.  Add the diced tomatoes, tomato sauce, salt, pepper, and stir well.  Cook over medium heat until sauce begins to reduce and thicken, about 15-20 minutes (it should be at a strong simmer).  Reduce the heat to medium low and gently add meatballs to the outer edge of the pan.  Cook 5-10 minutes, or until meatballs are cooked through to desired done-ness (10 minutes will ensure no pink inside).

Serve over your favorite spiralized veggie 

Source: http://barerootgirl.com

How can you use Chia Seeds?

The tiny and humble chia seed, despite being truly old-school (it was an important part of the Aztecs’ diet).

Here are some excellent ideas for how to start incorporating chia in into your own eating routine.

1. Lemon Chia Seed Scones with Sweet Lemon Glaze 

2. Raspberry Chia Seed Jam

3. Grain-Free Chia Buckwheat Pizza

Get this recipe here

4. Kale & Farro Salad with Lemon Chia Dressing

5. Chia Meatballs with Easy Marinara Sauce

Get this recipe here

Coconut Cacao Chia Smoothie Recipe

  Want to really impress your family and friends?

Cacao Coconut Chia Smoothie Recipe:

- 1 cup unsweetened, organic coconut milk
¼ cup raw cacao nibs
1 tablespoons chia seeds
1/3 cup (approximately 1 small) frozen banana
Sprinkle of cinnamon
Add cacao nibs and blend on high speed, to a fine powder. Add all remaining ingredients and blend until silky smooth.

No sugar, no sugar substitutes, good fat, protein, minerals…does a body good. Enjoy.

¿Quieres impresionar a tu familia y amigos con un Smoothie fuera de lo normal y sumamente delicioso?

Smoothie de Cocoa, Coco y Chia

- 1 taza la leche vegetal de coco 

- ¼ de cacao 

- 1 cucharada de  chia 

- 1  plátano congelado ( si no esta congelado puedes añadir hielos)

- Canela 

Añade el cacao, la chia la leche de coco y licua a alta velocidad, agrega el plátano congelado o si no esta congelado puedes sustituir por 1 taza de hielo. Mezcla todos los ingredientes y a la hora de srvir agrega la canela.

Recuerda no agregar azúcar. ¡Provechito!  Nos avisan que tal les salió.

Vanilla Bean Chia Pudding with Fresh Mint and Mango.

Ingredients:

 

- 2 cups unsweetened vanilla almond milk
- 1/3 cup + 2 tablespoons chia seeds
- 1 tablespoon vanilla bean paste
- 1 pinch of salt
- 1 mango, chopped
- 2 to 3 ounces of dark chocolate, chopped
- 2 tablespoons roasted pistachios, chopped
- 1 handful of fresh mint, torn
- a drizzle of honey, if desired

Directions:

In a large bowl, whisk together the milk, chia seeds, vanilla bean paste and salt until combined. Cover the bowl with plastic wrap and place it in the fridge to chill and thicken, for about 2 hours or even overnight.

When you're ready to eat the pudding, spoon it into 4 or 6 glasses or jars of your choice. Cover the top with mango, a sprinkle of dark chocolate, a sprinkle of pistachios and fresh mint. Drizzle with a bit of honey and eat.

Note: if you want your pudding sweeter, you can use a sweetened almond milk or add honey to the actual pudding when mixing it up. When I make the pudding, I portion it into jars and cover with plastic wrap, keeping them in the fridge, I add the toppings each time before eating one.

 [inspired by giada's feel good food]

What's chia?

Chia, or Salvia hispanica L, is a member of the mint family from Mexico and South America. The flowering plant can sprout in a matter of days, but chia's appeal is in the nutritional punch of its tiny seeds.

With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, the seeds have been dubbed a "dieter's dream", "the running food", "a miracle", and "the ultimate super food", by advocates and athletes.

What's in 100g of chia?

• Protein: 20.7g
• Fat: 32.8g
• Carbohydrate: 41.8g
• (of which fibre is 41.2g)
• Calcium: 714mg
• Iron: 16.4mg
• Niacin (B3): 613mg
• Thiamine (B1): 0.18mg
• Riboflavin (B2): 0.04mg

Source: Nutritional Science Research Institute

To some the seeds taste utterly bland, but to others there is a slight nutty flavour. It also can seem expensive compared with other seeds and nuts.