What’s hot in nutrition these days? Chia seeds, the same stuff that grows hair on those cute little “Chia Pet” pottery figurines, is the new edible super food. Native to Mexico and Guatemala, and revered by the Aztecs as an energy power food, this small seed is derived from the Salvia hispanica plant.
Chia seeds, the same stuff that grows hair on those cute little “Chia Pet” pottery figurines, is the new edible super food.
What’s so hot about this seed?
It has a truly remarkable nutrient profile that rivals flaxseeds in terms of its omega-3 ALA and fiber content. The seeds are literally bursting with fiber and protein (a complete protein at that): two nutrients that are very helpful for weight management.
Here’s the breakdown of this nutritional wonder grain:
- 1 ounce (28 g) of dried chia seeds contains:
- 137 calories;
- 9 grams fat (5 g ALA);
- 0 chol;
- 5 mg sodium;
- 11 g dietary fiber;
- 4 grams protein and
- 18% of your DV for calcium.
Available in most health food stores and some supermarkets—sprinkle some on your morning bowl of oatmeal for a protein and fiber boost.
I urge all of you to embrace this ancient seed to enhance your daily nutrition and fitness!
WHOLE WHEAT CHIA PUMPKIN PANCAKES
Power up your breakfast with these seasonally delicious pumpkin pie pancakes. While normal pancakes may not pack much of a nutritional punch, these pancakes are made with whole grain flour, chia seeds, pumpkin and steel cut oats—filled with fiber, healthy fats and nutritional goodness!
Makes 10 pancakes
- 1 c. whole wheat flour
- 1/2 c. cooked steel cut oats
(1/4 cup dry cooked in water)
- 1 c. light soy milk
- ¼ cup egg substitute
- 1 tbsp. canola oil
- 2 tbsp. honey
- ¼ cup pure canned pumpkin
- 1/2 tsp. pumpkin pie spice
- 1 1/2 tsp. baking powder
- 1/4 tsp. salt
- 2 tbsps. chia seeds
- Syrup or other desired toppings
* Spray griddle or pan with cooking spray and heat to a medium heat.
* Beat egg substitute with soy milk and oil.
* Add in pumpkin and stir.
* Add in cooked oatmeal and mix well.
* In a separate bowl, combine flour, pumpkin pie spice, baking powder and salt.
* Slowing stir flour mixture into pumpkin/egg mixture.
* Add honey and stir until combined
* At the last minute, stir in chia seeds.
* Pour 1/4 c. portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown.
* Flip and cook until centers are completely done (about three to four minutes).
* Top with syrup, or additional desired toppings and enjoy.
Nutrition (per serving, 3 small pancakes):
- Calories: 270
- Fat: 8 g
- Cholesterol: 0 mg
- Sodium: 420 mg
- Carbohydrate: 45 g
- Fiber: 9 g
- Sugars: 10 g
- Protein: 10 g