Ch-ch-ch-CHIA!!! JAMmin’ New Recipe!

I know…totally not an original thought when it comes to chia seeds…but I had to!

Over the past few years, Americans have caught on to something the Aztecs and Mayans have known for centuries: chia seeds deserve superfood status. My package of seeds states, “The chia seed’s nutrients provided sustained energy during long hunts and had numerous medicinal benefits,” referring to the time this was a diet staple for Aztecs and Mayans. While I believe food labels are often like the tabloids- you can’t believe everything you read– in this case, scientific evidence backs up chia’s hype!

Now that Americans have rediscovered the “wisdom of the ancients,” it’s time to use chia’s superman-like qualities for good! Chia seeds aren’t just to grow pets anymore!

 Here’s why this ancient seed is a nutritional superstar (cue spotlight!): 

• Super stats: 1 tablespoon delivers 4g fiber, 2g protein, and 150% daily value of omega-3s (alpha-linolenic acid), plus tons of vitamins and minerals for 60 calories.

• Plant-based protein composed of about 23% protein.

• Fantastic fatty acid find! Our bodies require two essential fatty acids that we cannot produce, omega 3s and omega 6s, in a 1:1 ratio. Omega 6 fatty acids are much more common in Western diets, which skews the ratio we consume towards 16:1 or greater¹. Good news: chia seeds are an excellent source of BOTH essential fatty acids…and have even more omega 3s than salmon, when compared ounce for ounce! This is great news for vegans and vegetarians (and everyone else too)!

• Fill you up, not out! Not only because they’re packed with fiber (a 1oz serving, about 2.5 tbsp, contains ⅓ of your recommended daily fiber intake), but the seeds absorb 9x their weight in liquid, so when you eat them, they gel and expand, literally, filling you up!

• Make you happy. Well not instantly, but chia seeds are high in tryptophan, an amino acid that’s necessary to make serotonin, your feel good brain chemical.

• Full of essential vitamins & minerals:
  • Calcium: Builds strong bones and teeth, preventing osteoporosis
  • Manganese: Helps your body better use other vitamins
  • Phosphorus: Also helps build strong bones and teeth and make proteins in your body

As mentioned above, the gelatinous quality of chia seeds can fill you up, and also act as an excellent thickener for puddings, oatmeal, smoothies, and yogurt! Even bread companies are adding chia oomph to enrich their products!

Since chia seeds are so great, some awesome bloggers developed the idea of making…(drumroll please)…CHIA JAM!

Truly good jam feels so decadent to me and provides the perfect bite of sweetness. This homemade version is delicious in my breakfast berry bowl, makes the ideal snack with sunflower seed butter on crackers, or is great late-night when you need a spoonful of “sugar” before bed! The best part is that there’s a whole lot of nutrition and not a lot of added sugar (like store-bought jams)!

I found this recipe on a blog I visit often…Eating Bird Food. It’s founder, Brittany, is a health coach so she’s full of great tips on life, working out, and especially in the kitchen!

This recipe was so easy and came together quickly, so you have plenty of time to whip up a batch before this weekend’s brunch!

I mashed my strawberries, mixed in the chia seeds, added a drop of sweetener, and stored it in an old jar. Different from Brittany’s recipe, I omitted the water because my berries were so juicy, it was necessary. Perfection 🙂

Thanks Brittany!

I loved my jam so much I thought it would be a great apartment-warming gift for a friend, with some homemade muffins! This time I decided to use raspberries and blackberries. Here’s how I did it:

1. Mash or blend 1 cup of raspberries and blackberries.

2. Add 1 tbsp of chia seeds and a 1/4 tsp honey (or any sweetener you prefer, to taste).

3. Mix well and let sit in the fridge (I prefer overnight so the seeds have time to fully gel, but an hour is enough).

Personally, I think it tastes better in a cute jar, so head to your local dollar store & stock up!

And because I’m always on the lookout for allergy-friendly recipes, I believe those allergic to most seeds can usually tolerate chia, so ask your doctor to be tested so you can reap the incredible benefits too!

Happy brunching 🙂

Sources:

1: T. Colin Campbell Foundation & eCornell Plant-Based Nutrition course materials