Live Well Lakewood: Chia Seeds

Ch-ch-ch-chia! Remember the jingle that launched the commercials for Chia Pets, those terra cotta animals on which you sprinkled seeds, waterered them, and watched them grow lush “hair”? We didn’t know at the time that we should’ve been eating those seeds instead of planting them!

Legend has it that Aztec and Mayan warriors could exist for days on nothing but a few tablespoons of chia seeds. Recent studies have shown that they are beneficial for keeping blood pressure and blood sugar under control.

Chia seeds have recently been touted by Drs. Oz, Roizen and Weil for the nutritional benefits they provide. Two tablespoons of chia seeds, at about 140 calories, pack 7-10 grams of fiber (of the 25-30 grams daily recommended) as well as other important nutrients, including calcium, phosphorus, magnesium, manganese, copper, niacin, and zinc. They are a great source of omega-3s, the good-for-you fatty acids found in salmon, and contain more antioxidants than blueberries. Chia seeds are available at Nature’s Bin (for a little over $10/pound), Heinen’s, and online.

The tiny black seeds can be stirred into hot cereal or yogurt. Their fiber and ability to absorb many times their weight in liquid help keep you feeling full longer, a benefit if you’re still trying to shed a few of those holiday pounds. Or, stir up a batch of delicious muffins. The recipe below was created and provided to Live Well Lakewood by Dr. Michael Roizen and Jim Perko, CEC, AAC of the Cleveland Clinic Lifestyle 180 program. 

Chia Muffins     (Makes 12-14 muffins)

1 Tbs.    Ground chia seed

1-1/2 c.  Whole wheat flour

2 tsp.     Cinnamon

1/2 tsp.  Nutmeg

2 tsp.     Baking soda

1/2 tsp.  Salt

15 oz.    Canned pumpkin

1/4 c.     Canola oil

2 Tbs.    Agave nectar

1 Tbs.    Vanilla

1/4 c.     Chopped walnuts

1/4 c.     Water or no-sugar-added apple juice

1 c.        Firmly packed fresh apple, peeled and grated on large hole side of grater

Pre-heat oven to 350°. Combine the first six dry ingredients and mix with wire whisk. In separate bowl combine pumpkin, canola oil, agave nectar, vanilla, water and walnuts. Mix, and then fold into dry ingredients. Fold in fresh grated apple. Scoop into paper cups in muffin tins and bake for 33-35 minutes.