natural kitchen BY ELISA BOSLEY | RECIPE BY TRINA KAUFMAN Chia
Chia seeds contain more omega-3s than any other plant food (although as alpha-linolenic acid, which the body must convert to more usable forms). Chia also boasts more calcium than milk; abundant vitamin C, fi ber, and iron; and potentially blood pressure–lowering eff ects. T e seeds have little taste but add wonderful texture, and they stay fresh without refrigeration for up to two years. T e white variety, marketed as Salba, off ers even more protein and good fats.
Breakfast. Unlike fl axseed, you don’t have to grind chia for your body to digest it. Mix into your morning juice to create a thickened “chia fresca,” or stir into pancake or waffl e batter for an appealing crunch.
Baking. Because of sensitivities to guar or xanthan gum, some gluten- free bakers turn to chia as a binding element. To replace gum, use the same amount of chia mixed with twice that quantity of boiling water.
Egg stand-in. Its water-absorbent qualities make chia an excellent egg replacement, too. Whisk 1 tablespoon chia with 3 tablespoons hot water and let sit for 10 minutes until it becomes thick and gooey; use in place of one egg.
Better than bread crumbs. Sprinkle chia seeds over casseroles or mix them into any kind of breading for fi sh, chicken, or tofu.
CHOCOLATE-COCONUT CHIA PUDDING
A great snack for kids! Chia seeds work in this soft pudding like little tapioca pearls, but with a slight crunch. Soak 6 pitted medjool dates in ½ cup hot water for 15 minutes. In a blender, combine dates, soaking liquid, 7 ounces coconut milk, 1½ tablespoons unsweetened cocoa powder, and a dash of salt; blend until smooth. Transfer to a bowl and add ½ cup chia seeds and 2 cups unsweetened almond milk; whisk to blend. Cover and refrigerate 8 hours or overnight, whisking once or twice. Serves 8.
PER SERVING: 128 cal, 4g fat (0g mono, 2g poly, 2g sat), 0mg chol, 2g protein, 19g carb, 5g fi ber, 62mg sodium
66 deliciousliving | march 2012
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68