Chia Yogurt Bowl
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Have you ever been to the grocery store and noticed them in nut butters or granola, gone to a smoothie shop and saw the option of adding them into smoothie bowls or smoothies, or even scrolling through food recipes on social media and noticed the trendy chia seed pudding?
Chia seeds have evidently made their way into our food yet you may be asking yourself, what is the excitement and the point of eating these little seeds?
The excitement surrounding chia seeds comes from their versatility and the positive impact they can have on your health. For those who are pressed for time and need quick meal options, chia seeds offer a fantastic solution. There are many ways to incorporate these tiny seeds into your diet, one of the most popular being chia seed pudding. This delicious treat consists of chia seeds, your choice of milk, and can be enhanced with yogurt, fruits, or granola. Additionally, there are more sophisticated ways to include chia seeds in your meals. WedMD editorial contributors look to using them instead of eggs in baked goods, using their gel property to make smoothies or oatmeal, soaking the seed to make chia sprouts, using them with flour to put on chicken, and adding them to homemade energy bars. Since chia seeds have little to no taste, creativity with these tiny seeds to other foods allows the options to be endless!
The main craze around chia seeds are the health benefits. WebMD exposes the health benefits of chia seeds as they contain antioxidants, vitamins, minerals, fiber which is evidence to suggest that it with health in terms of heart health, blood pressure, improved cognitive state, reduced inflammation, lower blood sugar levels, improved bone health, and reduction in developing some cancers.
Chia seeds bring desired health benefits, and are very versatile in terms of food choices but how realistic are adding these to your grocery list?
The commonality of chia seeds being carried in stores plus the common bulk sizes makes the cost modest. For a reference Walmart sells a 0.8 pound bag for around nineteen dollars, and costco sells a three pound bag for about six dollars. Many people use only a couple of tablespoons of chia seeds at a time, making their chia seed supply last.
Incorporating chia seeds into your diet is a great way to boost your health. They can be easily added to a variety of foods and are budget-friendly. The nutrients found in chia seeds can help prevent numerous health issues that many people are concerned about. There’s little reason for anyone to refuse a couple of tablespoons of these nutrient-rich seeds.
References
WebMD Editorial Contributors. “Health Benefits of Chia Seeds”. WebMD.
Chia yogurt bowls have been a favorite of mine for quite some time. Combining chia seeds with 0% Greek yogurt provides a great source of calcium, omega-3 fatty acids, and complete proteins in my diet, making this an especially perfect post-workout meal—especially when the lovely leucine-containing peanut butter is included!
Chia seeds have gained popularity recently, especially through social media, but for a time, they were considered a hidden gem in the culinary world. They are one of the most versatile ingredients you can add to meals because they can absorb the flavor of any liquid they are combined with, resulting in delicious chia seed pudding. The variety of liquid options allows you to create chia seed pudding in various flavors—sweet, bitter, umami and more—making the possibilities truly endless!
Chia seeds are an excellent source of polyunsaturated fatty acids, specifically alpha-linolenic acid, which is a type of omega-3 fatty acid. You might be curious about why this polyunsaturated fatty acid is considered essential. The answer is simple: the body cannot produce it, so it must be obtained through the diet. This highlights the significant value of these tiny seeds.
Healthful insight: Omega-3 fatty acids are known for their anti-inflammatory properties, which help combat chronic inflammation and diseases like arthritis and Alzheimer's. In a 2023 article in the American Heart Association by William, it was stated that within America adults typically consume about 100mg of EPA and DHA combined per day, which is below the World Health Organization’s recommendation of 300-500 mg of EPA and DHA.
Healthful info: Alpha-linolenic acid serves as a precursor for the synthesis of EPA and DHA.
Chia Yogurt Bowl Recipe Breakdown
Ingredients: 3 tbsp black chia seeds, 2 tbsp hemp hearts, 3/4 cup 0% greek yogurt, 1/4-1/2 cup water, cinnamon (optional), peanut butter (optional), granola (optional)
Alternative Ingredients:
water for plant milk, smoothie, juice, or other liquids
Equipment: bowl, spoon, 1/4 measuring cup
Total Yield: 1
Serving Size: 1
Directions
1. Chia seed base
Add 3 tbsp of chia seeds and 2 tbsp of hemp seeds to water or your desired liquid. Stir well so ensure that the chia seeds and hemp hearts are mixed in with the liquid.
Wait 5-6 minutes until chia seeds have absorbed the water, forming a viscous gel.
Note: A chilled chia yogurt bowl is the 10/10 way to go, pop it in the fridge!
2. Toppings
Add 3/4 cup of greek yogurt and any desired toppings (my favorites are fruit, granola and a drizzle of peanut butter)
Pat yourself on the back for creating a yummy, omega 3 packed meal!
