Sue's Nutrition Buzzsuperfoods Archives

CHIA Seeds : A Dieter’s Dream & More

Remember the quirky looking chia pets that were so popular a few years back? Well, chia is back now in a perfectly edible form. This new superfood is hitting the health markets like a storm. I picked up some the other day to see what the hype was all about. I loved it ! It’s tasteless enough that it blends right into anything I make without altering the flavor and gives you all the good stuff too. This new superseed has extraordinary health benefits and is a must “add” to your diet ! Whether you want to use it to lose weight or just to get the other benefits , Chia is a BIG win !

Nutrition Nuggets

High fiber: When ingested Chia expands 16 times in your stomach. That’s a lot of stomach room for a little a little seed to fill. Just imagine what this can do for dieters who don’t want to feel hungry. It works great to curb appetite, making you eat less. It has much higher fiber than bran or any other super seed. High fiber can also mean good blood glucose control, lower sugar spikes, relief from constipation, lower cholesterol and more. Click here to read my post on the benefits of fiber.

Calcium: Yes! Chia has calcium which other fiber supplements do not have. 2 tbsp. contain 50% more calcium than 1 glass of milk. Another great reason to include it in your diet.

Heart Healthy Omega 3: They have high healthy levels of omega 3 similar to those found in salmon and other fatty fish! Great for vegans who want omega 3 without the fish! Omega 3 is important in heart and cholesterol health.

Superior Antioxidant levels: These tiny seeds are chock-full of antioxidants which can do anything from protecting against cancer to warding off heart disease. Anti-oxidants help prevent free-radical damage in your body. The antioxidant power in chia rivals blueberries.

Complete Protein: Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. With chia you get the whole deal” complete protein” in a seed.

Getting the Best out of Chia :

Ground chia is utilized by the body more efficiently. Eating the whole seed without grinding it will give you the fiber but not the other benefits. You can grind chia seeds in a coffee grinder or a dry grinder or purchase them ground. I buy the whole and grind them myself. That helps me control the texture. I prefer to have it a little coarse for sprinkling on muffins and real fine for my smoothies. The recommended amount is about 2 tbsp /day to get all the health benefits. If you’re not used to too much fiber in your diet, start with 1 tbsp and then increase to 2 once you feel your body getting accustomed to it.

Signs that your system is not used to fiber : bloating, gas, loose stools etc. Always drink a lot of water when you take chia seeds.

Ways to use Chia in your diet :

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Use in smoothies and shakes. it blends in effortlessly. You won’t even feel the taste . great way to sneak in some extra nutrition in your family’s diet without them even knowing.

Sprinkle on yogurt, salads, sides, cereal. It adds to the dish without altering the flavor.

Add to soups, stews , sauces dips .It just blends in.

Sprinkle on muffins, cookies, bread and other baked goods. It makes the treat look yummier and adds so much more value to the dish.Chia gel can substitute for half the butter in most recipes!

Be creative ! Use chia !!! If you like this post, stay tuned. I am in the process of testing a ” Fat blasting smoothie ” on myself of course This smoothie has chia seeds, grapefruit and some fat blasing ingredients put together in a delish drink. I am trying it out on myself for 2 weeks to see how much weight I lose and then I am going to share the recipe with you! It’s going to be a winner !

Going Nuts Over Coconut Milk ! Health Benefits & More

Sunithi Selvaraj, RD @ 21.05.2012 Dairy Free 15 comments

Growing up as a child , I remember eating curries make with coconut milk and drinking coconut water. The old school of thought was that coconut was loaded with fat and hence coconut milk should be used sparingly. Fast forward….now coconut milk is quickly becoming the new ‘Health Craze’ and the same fat is considered ” Healthy Fat” which delivers a multitude of benefits. My first experience with drinking coconut milk was in a smoothie. I went to a cafe in DC and had this exotic tasting berry smoothie which was unlike anything I had tasted before. On enquiry I found it had been blended with coconut milk. I read a little about it and jumped on the ‘ Coconut Milk Bandwagon’. Previously available only in special stores, you can now get it anywhere. Smoothie it, cook with it, turn it into ice cream or just drink it cool with ice cubes, it ‘s a treat. I do not recommend canned milk which is a more concentrated form for drinking. You can however cook with it if you wish. The packaged version in a carton is more drink friendly. It tastes absolutely delish in smoothies. I have recipes for making your own coconut milk. A quick and easy method and a more laborious method if you want to make your own milk.

Benefits of coconut milk

Higher in calcium than regular milk and almond milk.

Nutrient Rich : Coconut milk is rich in a wide range of minerals and vitamins. It contains iron, selenium, sodium, calcium, magnesium, phosphorus and potassium, and also the following important vitamins: C, E, B1, B3, B5 and B6. Coconut milk is also a good source of protein.

Boost immune system : Half the medium-chain fatty acids in coconut milk are composed of lauric acid, which is anti-viral, anti-bacterial, anti-microbial and anti-fungal thus strengthening the immune system.

Weight Loss : The saturated fat in coconut is made up of short-chain and medium-chain fatty acids which the body quickly turns into energy instead of storing as fat. Therefore, even though it’s high in saturated fat, coconut can aid in weight loss. No wonder it’s the number one recommended milk for protein shakes. It is also said to boost metabolism.Coconut milk makes you feel full very quickly because of high concentrations of dietary fiber.

Relaxes muscles and nerves: Rich in magnesium which can help relive and ease cramps, muscle pulls and muscle soreness.

Aids in Digestion : Coconut milk contains beneficial substances that allow the stomach to digest food properly. Due to the high content of lauric acid, coconut milk is anti-bacterial and it kills off bad bacteria in the stomach that can cause you to not digest food properly. So adding coconut milk to your diet will help with digestion.

Dairy Free, Nut Free and Vegan : Coconut milk is a dairy-free alternative for those who are lactose intolerant or allergic to nuts. This vegan drink is also soy-free and gluten-free.

Recipes for home-made coconut milk

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Home -made coconut milk ( easy method)

Yield: 1 serving

This quick and easy method will give you a glass of fresh coconut milk in minutes.

Ingredients

2 tbsp dried coconut flakes or fresh/ frozen grated coconut meat

1 glass warm water

1 date ( optional)

Instructions

Blend together the dry coconut flakes or the fresh/frozen flakes with water till smooth.

Add date and blend with the above mixture for a natural sweet taste.

Enjoy your glass of fresh coconut milk

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Home-made coconut milk with fresh coconut

Rating: 51

Yield: 2-3 glasses

This method of making coconut milk takes some work, but will yield you a creamy rich milk which can be used for cooking. Also makes a delish drink !

Ingredients

1 coconut

2 glasses hot water

Tools

Grater

Sharp Knife

hammer

Blender

fine muslin or cheese cloth to strain

Instructions

Break coconut by piercing eyes with a sharp knife.

Drain coconut water into a bowl. Split the coconut by covering in a kitchen towel and smashing with a rolling pin or hammer.

With a sharp knife, pry the coconut meat from its husk.

Put the coconut flesh and coconut water in a blender, adding 2 cups hot water and blend until the coconut and water forms a smooth slurry.

Pour coconut mixture through a muslin or nut milk bag or fine cheesecloth into a bowl or pitcher. Squeeze out as much liquid as possible.

Refrigerate your fresh coconut milk.

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To make this delish mango coconut milk smoothie, just click on this link. It’s one of my favorite recipes