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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 February 20, 2019

                                13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                                13 Tips to Face Your Fears, Grow with Them and Enjoy the Ride

                                Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                Why is this so critically important to you?

                                The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                1. Know That Fear Is Real, but Can Be Overcome

                                Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                • The child who has to be physically dragged to their first day of school.
                                • The man facing the judge.
                                • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                • The woman that’s told “We are sorry, we can’t help you.”
                                • The man that faces the empty circle of a gun and prays for his very existence.

                                These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                2. Accept Your Fear

                                Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                And here’s what can be done.

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                                3. Get Some Perspective

                                I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                That girl will go far. Because she truly gets fear.

                                We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                So look around you to get some perspective on your fear:

                                • Are you really at risk?
                                • Will this kill you?
                                • Which leads us on to..
                                • If the worse was to happen what would it be?

                                4. Hold a Hand

                                As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                Ask yourself:

                                • If the worse were to happen, what would that be?
                                • Could that really happen?
                                • If the worse did happen, how would you recover?
                                • If the worse were to happen, what would you need to do next?

                                By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                5. Know Whose Hand You Hold Either Physically or Emotionally

                                This helps with fears for the rest of your life.

                                Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                6. Understand That There Are Some Things Fear Will Never Touch

                                I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                Of all the billions of people on this planet, no one will have an answer identical to yours!

                                7. Process Your Fears to Carry on with Life

                                Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                8. Assume the Worse

                                If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                Think how naughty they felt to be doing something that was not allowed?

                                • Think about what age it may have made them feel?
                                • Think about how they feel about champagne?
                                • What special moments it’s been a part of in their lives?

                                And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                9. Take a Fear That Feels Insurmountable Right Now.

                                If you were to repeat it to me out loud, what would you say?

                                Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                10. You Are Not Defined by Your Fear

                                One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                11. Go with Fear

                                When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                Notice how they’ve found their hidden fears and want to face them?

                                One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                12. Discover Great Skills in Your Scary Moments

                                And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                13. Own Your Fear

                                Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                More Resources About Fighting Fear

                                Featured photo credit: Ben White via unsplash.com

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