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15 Healthy And Delicious Recipes With Chia Seeds

15 Healthy And Delicious Recipes With Chia Seeds

Chia seeds are in the spotlight again long after the ancient American tribes, like the Aztecs and Mayans, ate daily dosages of their ”strength” or chía. The word chia comes from the Yucatec Maya language and it still remains a healthy addition to many meals and snacks. An added bonus: vegans, vegetarians, gluten-free and others with food restrictions will be able to enjoy chia seeds. They make for a good egg substitute, a thickener for gravies or even in place of bread crumbs in meatballs.

Cardiothoracic surgeon, Dr. Mehmet Öz, better known simply as Dr. Oz on television, says of chia seeds, ” …Like a superfruit, they deliver the maximum amount of nutrients with minimum calories …nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants…”

Below are 15 healthy, inventive and delicious recipes with chia seeds.

1. From blog, Margaret’s Dish: Lemon Chia Seed Scones with Sweet Lemon Cashew Glaze

Margaret's Dish Blogspot, Lemon Chia Seed Scones

    This is a great option for those who have gone gluten-free or adhere to a vegan lifestyle. Lemon Chia Seed Scones can be an alternative to your morning pastry, and would taste scrumptious with tea or coffee. Scones can be heavy, so you may not want to pair it with a smoothie or other filling drink. This recipe with chia seeds will offer you much needed calcium and fiber. For the full recipe, see Margaret’s Dish.

    2. The Honor System’s Gluten-free Raspberry Chia Seed Jam

    The Honour Society's Recipe Raspberry-Chia-Seed-Jam

      Smooth, sweet and silky raspberry jam with chia seeds will remind you of your grandmother’s kitchen creations. It works well as a condiment or topping on breads, cakes, toast or crackers and provides your body with beneficial ingredients like magnesium and iron. For this perfect spring recipe with chia seeds, see The Honour System’s blog.

      3. Renee Blair for the DailyBurn’s Vanilla-Almond Chia Seed Breakfast Pudding

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      Vanilla-Almond Chia Seed Breakfast Pudding by Renee Blair

        A quick, healthy breakfast is possible with this Vanilla-Almond Chia Seed Breakfast Pudding recipe. Top it with figs, plums or blueberries. Ample antioxidants and omega-3s make this a meal to start your day with vitality and nourishment. You can make your own almond milk at home, if you are leery of grocery store versions. One of the best reasons to prepare meals at home is that you get to control the amount of sugar and other ingredients used. This recipe can rely on its own natural sweetness or you can add some extra. The choice is yours. You’ll need raw almonds and at least 3 hours to pre-soak the chia seeds. Preparing the chia seeds overnight so they’re ready for your morning is ideal. For Renee Blair’s full recipe and notes on this recipe with chia seeds, visit the DailyBurn.

        4. Minimalist Baker’s Vegan Peach Oat Smoothie

        Peach-Oat-Chia-Seed-Smoothie-vegan-minimalistbaker.com_

           

          This one is a great summer idea for in the height of peach season, when you have so many peaches and no clue what to do with them. This recipe with chia seeds from the Minimalist Baker is easy and nutritious, especially for those on the go or experimenting with the juicing trend. For this recipe, you’ll need peaches, rolled gluten-free oats, a frozen banana, freshly squeezed orange juice, unsweetened almond milk (homemade or store-bought), of course, chia seeds, and if you wish, some agave for taste. Non-vegans might prefer honey. For the full recipe and more notes on this recipe with chia seeds, see the Minimalist Baker’s website.

          5. Savor The Thyme’s Cornmeal and Chia Seed Crusted Tilapia

          cornmeal_chia_seed_-tilapia_2 by savor the thyme

            Southern and rustic, this recipe with chia seeds is delicious year-round. Tilapia can be baked or broiled and easily absorbs the spices and seasonings used on it. Chia seeds with this fresh, light fish, add some crunch and flavor, plus extra nourishment. This recipe mentions mayonnaise, but you can substitute yogurt, mustard or even cream, depending on your own dietary restrictions or preferences. See here for more on this recipe with chia seeds from Savor The Thyme.

            6. Purely Twin’s Flour-less Pumpkin Chia Seed Blondies

            flourless-pumpkin-chia-vegan-blondies

              This whole sentence makes me hungry. Pumpkins and chia seeds are two of my favorite edible delights. And together this sounds amazing. Plus, this is a gluten-free recipe that makes for a great snack that your whole family will find appealing. It’s easy to transport, share and include in your lunch sack or when you are busy. And for those with dietary restrictions in grains, dairy, eggs, soy and sugar, this is a stellar option that takes out the unnecessary additives and gives you a naturally sweet snack or dessert. In place of flour, this recipe with chia seeds calls for plantains! Another beloved and familiar taste! The perfect trifecta!

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              7. Wholehearted Eats’ Chai Spiced Chia Pudding with Pink Peppercorn Pomegranate Sauce

              Wholehearted Eats Pomegranate Chia Seed  Pudding with Pink Peppercorn

                The ancient pomegranate alone is a remarkable fruit that civilizations of people have found nourishing. Coupled with chia seeds, this recipe will surely fill you up. This recipe with chia seeds can be prepared for breakfast, an afternoon snack or as part of a meal. Chia seeds offer 10 grams of fiber in just two teaspoons, what you’ll need for this recipe, and the ginger, cardamom, almond milk, cloves, pink peppercorns and orange zest make this dish a vibrant collage of nature. To make this recipe, see here for the full article by Wholehearted Eats.

                8. Fuss-Free Cooking Eggless, Coconut, Walnut Banana Bread with Chia Seeds

                Fuss-free Cooking Eggless, Coconut, Walnut, Banana Bread with Chia Seeds

                   

                  The chia seeds replace the eggs, because of their moist and creamy consistency when grounded and used in cooking and baking. My mother made banana bread weekly, and it’s always been apart of my life. This recipe gives the traditional version a delicious twist. For Fuss Free Cooking’s full banana bread recipe with chia seeds, see this link.

                  9. Meaningful Eats’ Gluten-free Chia Seed Tortillas 

                  Meaningful Eats Gluten-free Chia Seed Tortillas

                    This recipe can go either savory or sweet. You’ll need buckwheat groats, sorghum flour and flax seeds, in addition to the chia seeds. These tortillas remind me of the Indian flatbread of thepla or buckwheat pancakes. You can use these tortillas as a sandwich wrap with cheese or like a crêpe with bananas and Nutella or honey, depending on your favorites. For more details on the recipe, see Meaningful Eats’ blog post.

                    10. Making Thyme for Health’s Homemade Quinoa and Chia Seed Ravioli with Mushroom and Kale Filling

                    Homemade Quinoa and Chia Seed Ravioli with Mushroom and Kale Filling by Making Thyme for Health

                      This recipe will require a bit more focus and time, but a delicious and healthy combination of earthy greens and chia seeds are worth it. Making your own ravioli is therapeutic and you’ll enjoy the end result even more. For this recipe you’ll need quinoa flour. For the full description and details, see here.

                      11. Baby Foode’s Peach + Heirloom Cherry Tomatoes + Avocado + Chia Seeds baby food

                      PEACH + HEIRLOOM CHERRY TOMATOES + AVOCADO + CHIA SEEDS by BabyFoode.com

                        Chia seeds can be implemented into your whole family’s diet, too. Replace store-bought baby edibles with your own creations, like this one from BabyFoode.com. This is one of the recipes with chia seeds with the simplest list of ingredients. You’ll need one organic peach, avocado, a handful of cherry tomatoes and a teaspoon of chia seeds. For the full recipe, see here.

                        12. Delish.com’s Lentils with Chia Seeds

                        Lentils with Chia Seeds From O, The Oprah Magazine

                           

                          An Oprah and Dr. Oz favorite, this recipe with chia seeds includes cardamom, cumin and ginger, and offers an earthy and nutty flavor to your palette. For recipe details, see here.

                          13. Incredible Smoothie’s Pumpkin and Avocado Green Smoothie 

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                          Pumpkin and Avocado Green Smoothie Recipe with Chia Seeds by IncredibleSmoothies.com

                             

                            This smoothie is a great option if you are on a juice cleanse and are in need of a hearty dosage of antioxidants. You’ll need a banana, a pumpkin pureed, cinnamon, avocado, fresh baby spinach and almond milk. For the recipe, go here.

                            14. Dinners Dishes & Desserts’ Berry Almond Salad with Chia Seed Vinaigrette

                            Berry Almond Salad with Chia Seed Vinaigrette Read more at http://dinnersdishesanddesserts.com/berry-almond-salad-with-chia-seed-vinaigrette/#Rv9wBeojrrjA7HKq.99

                              Light, airy and comprised of the simplest ingredients, this salad is a perfect choice as spring approaches. Plus, something different to add your strawberries to. For the recipe, visit this website.

                              15. Nutritious Eats’ Caramelized Hemp and Chia Seed Popcorn

                              Caramelized Hemp and Chia Seed Popcorn Nutritious Eats

                                 

                                For a smash of sweet and savory, Nutritious Eats’ offers this easy snack. You’ll need hemp seeds and maple syrup, in addition to the chia seeds, and other toppings. For more on this recipe, see here.

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                                BONUS! Chia seeds can be used for all sorts of things. Even outside of the kitchen, like face masks, and scars.

                                Featured photo credit: Christa Face via

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                                Last Updated on August 15, 2018

                                7 Amazing Things That Will Happen When You Do Plank Every Day

                                7 Amazing Things That Will Happen When You Do Plank Every Day

                                Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                                Video Summary

                                Why is it important to train up our core strength?

                                There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                                This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                                Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                                In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                                One Exercise, multiple benefits

                                There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                                By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                                When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                                Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                                In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                                What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                                What will happen when you start doing planks every day

                                  1. You’ll improve core definition and performance: 

                                  Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                                  • Transverse abdominis: increased ability to lift heavier weights.
                                  • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                                  • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                                  • Glutes: a supported back and a strong, shapely booty.

                                  2. You’ll decrease your risk of injury in the back and spinal column

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                                    Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                                    Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                                    3. You’ll experience an increased boost to your overall metabolism

                                      Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                                      4. You’ll significantly improve your posture

                                        Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                                        A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                                        A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                                        On top of everything, someone with good posture looks better, healthier, and more confident.

                                        5. You’ll improve overall balance

                                          Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                                          6. You’ll become more flexible than ever before

                                            Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                            7. You’ll witness mental benefits

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                                              Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                              How to hold a plank position

                                              1. Get into pushup position on the floor.
                                              2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                              3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                              4. Your head is relaxed and you should be looking at the floor.
                                              5. Hold the position for as long as you can.
                                              6. Remember to breathe. Inhale and exhale slowly and steadily.
                                              7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                              Watch the video if you have any doubt!

                                              Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                                How to improve your plank time gradually

                                                1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                                2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                                3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                                Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                                Who Should Be Cautious Doing The Plank?

                                                You need to be cautious doing Planking exercises if any of these risks apply to you:

                                                • Prolapse
                                                • After prolapse surgery
                                                • Pelvic pain conditions
                                                • Weak or poorly functioning pelvic floor muscles
                                                • Previous childbirth
                                                • Overweight

                                                Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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