Heart Healthy Foods You Should Eat 2
In keeping with the 14 Days of heart healthy foods. Today I'm going to talk about Chia Seeds.
These seeds are rich sources of alpha linolenic acid and fiber. These contents of Chia seeds give them the power of managing blood pressure, lowering triglycerides and LDL, raising HDL and thereby improving our overall heart health. In addition, the nutritional boost offered by these tiny seeds makes exercising a lot easier!
They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes.
Here is a great recipe for Chia Seed Pudding you can grind the seeds prior to adding the rest of the ingredients for a smoother pudding if you have a thing with texture. :)
2 cups 1% milk , coconut milk or almond milk
½ cup Chia Seeds
½ teaspoon vanilla extract
¼ cup (or less) maple syrup
¼ teaspoon cinnamon powder
Smooth Version: Place chia seeds in blender and puree on high for 1 minute until it turns to a powder. Then add the rest of the ingredients and blend for 1-2 minutes
For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to allow to thicken. Make this at night to have ready for a quick breakfast the next day or snack.