CHIA, HEMP & FLAX?

CHIA, HEMP & FLAX

What are they? How do I use them? Where can I get them?

Chia Seeds

“Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds”. it is often called “Chia seed pudding” because of the think consistency it forms in a liquid.

“The mild, nutty flavor of chia seed goes well with both sweet and savory dishes. Use chia seed in puddings and smoothies, sprinkle on top of porridge and salads, and add to baked goods in place of flaxseed meal or poppy seeds.”

Bob’s Red Mill seems to have the answer! I really enjoy this brand.

I must attest that eating Chia seed has improved my satiety and gives me plentiful energy until my next meal.

How can I use them?

I prefer it in my yogurt and or kefir but you can also use them in baked goods, smoothies, soups and other recipes.

Where can I get them? Local grocery store; Bobs Red Mill aisle.

Hemp Seeds: Shelled Hemp seeds are referred to as Hemp hearts

Hemp seeds have a high content of essential amino acids and fatty acids. The fat content is of omega-3 and omega-6 fats which are heart healthy.

How can I use them?

When compared to flax and chia, hemp has the highest fat and protein content making it a great addition to soups yogurts and cereals. Hemp seeds are also ground into hemp flour that can be used for cooking or baking.

I eat hemp seeds “shelled” also referred to as hemp hearts. Hemp seed is very nutty and adds consistency to yogurt; it is also rich in fiber and omega-3 fatty acids. It is similar to flax but a softer seed.

Read more on nuts and seeds at whole foods. 

 Where can I get them?

Shelled Hemp seeds can be found at your local Whole Foods with the other bulk items, or purchased pre-packaged on-line.

Flax Seeds:

Flax seeds primary health benefits are from its omega-3 essential fatty acids, lignans and fiber content. Read more here or email me for specifics on lignans.

How can I use them?

Ground flax seed is utilized a little different in the body than the whole seed would be. Grinding the seeds and breaking the outer shell allows the body to absorb some of the fats, while discarding the rest of the seed from the body as waste. If left whole the seed will most likely will “run right through you”.

Ground flax can be used in baking, added to sauces, yogurts or soups. It adds texture and a slight nutty flavor.

Where can I get them?

Again, Bob’s Red Mill ground flax is one of my favorites and found at any local grocery at reasonable cost.

http://www.bobsredmill.com/flaxseed-meal.html

My recipe:

  1. Start with making a chia seed yogurt pudding

–        ¼ cup raw chia seed

–        1 cup of yogurt or kefir (plain or vanilla)

–        Mix together

–        Sit in fridge overnight

–        MAKES ABOUT (3) 1/2 cup PORTIONS

  1. I portion out a 1/2 cup of the Chia pudding
  2. Mix with ½ cup of plain Greek yogurt or kefir
  3. Top with 1 TBSP ground Flax seed http://www.bobsredmill.com/flaxseed-meal.html
  4. Top with 1 TBSP of Raw Hemp seeds shelled.
  5. Add  ½ cup of fresh fruit or Hemp granola as preferred.
  6. Mix and enjoy.

Disclaimer: Although these seeds are “super-foods” they still provide calories. They are not a “free-food” and it is important to measure portion sizes. They are “super-foods” because of all the great qualities they possess, healthy fats, amino acids and fiber making them a healthful addition to your daily recipes.

Nutrition facts:

Seed

Amount

Kcal

Protein(g)

Fat(g)

Carbs(g)

Fiber(g)

HEMP HEARTS

1 TBSP

59

3.5

5

1

1

GROUND FLAX

1 TBSP

30

1.5

2.5

2

2

CHIA SEEDS

1 TBSP

60

3

4.5

5

5

chai

photo (2)

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