Nutrition Tip from The Healthy Chef

Posted by juggernautPT on June 11, 2014

Nutrition Tip from The Healthy Chef
Nutrition Tip from The Healthy Chef

CHIA SEED

Chia seeds are a delicious source of omega 3 EFA’s (essential fatty acids) which are essential for good health. Benefits of omega 3 include helping to lower cholesterol levels, reduce high blood pressure, improve symptoms of arthritis and improve mental health (as the brain is 60 per cent fat and needs omega 3 to function properly). Chia works by slowing down the digestion and absorption of carbohydrates in the system, enabling you to stay satisfied for longer, without peaks in blood sugar.  To incorporate chia seeds into your diet, mix one part chia seeds with nine parts water and leave it for about fifteen minutes to make a mixture with a gel-like consistency. Add ¼ cup of this chia gel, or 1 tablespoon of whole chia seeds, to any green juice or power smoothie, such as the one below.

SUMMER CHERRY SMOOTHIE

Serves 1

Time it takes: 5 minutes

Ingredients

1 cup (150g) pitted cherries, frozen
¼ cup (30g) frozen raspberries
1½ cups (375ml) coconut water (or your choice of almond milk, cashew milk, macadamia milk, walnut milk, pumpkin seed milk, natural yoghurt or kefir)
2 tablespoons (28g) Healthy Chef Pure Native WPI or Organic Pea Protein
1 tablespoon goji berries
1 tablespoon chia seeds
½ teaspoon pure vanilla extract or paste

Combine cherries, raspberries, coconut water, protein, goji berry, chia and vanilla into a high performance blender, e.g. Vitamix. Blend until smooth and creamy. Pour into a serving glass or jar and enjoy. Leftovers can be stored in glass jars in the fridge for an afternoon snack.

Nutrition per serve

Protein: 32g
Total fat: 2.9g
Saturated: 0.9g
Carbs: 24.3g
Fibre: 6.2g
Calories: 253
Kilojoules: 1060

Potassium: 1350

Notes:

Add 1 probiotic capsule for digestive support.
Add LSA or ground flaxseed in place of chia seed if preferred.
Add 1 tablespoon cacao powder for a magnesium boost.
To powercharge your omega 3 intake use walnut milk in place of coconut water.

For healthy recipes and nutrition tips from The Healthy Chef visit www.thehealthychef.com


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