Posts Tagged ‘CHIA seeds’

Chia Jam

Thursday, August 15th, 2019

A few weeks ago I posted a recipe for chia pudding with info on the benefits of chia seeds (https://www.menupause.info/chia-seeds-for-healthy-hearts/), which I am sure most of you have not attempted because it is a rather strange concoction. But recently I saw a recipe for chia jam in Real Simple magazine that looked interesting. I tried it with their ingredients, which included honey and salt and water.  I substituted unsweetened fruit juice for the water, no salt, and monk fruit drops instead of the honey to make it vegan, so almost everyone could eat it (ex. people watching their salt and sugar intake). I found the results very satisfactory. Here is my recipe, inspired by the one from Real Simple magazine, below the info on monk fruit extract.

When I Googled Monk fruit extract on www.healthprep.com, here is what I found:

When monk fruit is fresh, the skin is green. Once the fruit is dried, however, the skin becomes brown. With that, monk fruit is said to have an extremely sweet taste. Evidence suggests the monks began using the fruit during the 13th century. From then, monk fruit was widely used in medical terms. Due to its low-calorie content, the herb is also used as a sugar alternative in beverages. Throughout its period of usage, monk fruit has been reported to have various healthful properties. In addition, some of the properties are backed by research. Here are numerous health benefits of monk fruit.

The article then lists these benefits:

  1. Safe for diabetics
  2. Suitable for the ketogenic diet (high in fat, low in carbs)
  3. Improves liver function
  4. Lowers cholesterol and triglicerides
  5. Promotes healthy weight management

Please go to the website for a detailed description of these benefits

 

CHIA Jam

Utensils:  Small saucepan, potato masher, wooden spoon, bowl,  glass jar(s)
Prep Time: 10 minutes
Cooking Time: 5- 10 minutes
Categories: Vegan, no refined sugar and salt free

Fresh, Organic Berries

Ingredients

2 cups organic berries, washed and stems removed, if necessary. Cut berries,
such as strawberries or blackberries, into smaller pieces.
¼ cup filtered water or unsweetened, organic juice (ex. apple)
4-5 tsp. chia seeds (white)
1-2 drops monk fruit extract*
1 tsp. lemon or lime juice
*Can also use stevia

 

 Coarsely Mashed Berries

Directions

  1. Place berries in saucepan with water or juice. Place on low flame and as berries are simmering, mash them with potato masher to the consistency desired. Cook about 7 minutes, stirring often.
  2. Remove pan from heat. Add chia seeds and lemon or lime juice and monk fruit drops. Transfer to a bowl to cool.
  3. When cool, pour jam into a jar and place in refrigerator. You can experiment with 4 tsp. stevia or 5 (next batch) to see how thickly the jam becomes once chilled.

Yield: Approximately one cup

Finished jam cooling before storing in small jar(s) in ‘fridge

 

Note: The first time I made the jam, I used organic blueberries, and the second time I used a mixture of organic raspberries, blueberries, and strawberries for a mixed jam. Both were good. I used organic juice with both batches.

 

 

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Monkfruit extract on left and stevia on the right

 

Afterthought: I haven’t tried this idea yet, but will try with next batch: Adding twice as much water to creating a pourable sauce to use over fruit salad.

 

 

CHIA Seeds for Healthy Hearts

Sunday, February 10th, 2019

When I co-owned a health food store in Central PA, I purchased a “chia pet,” which was a small animal made of ceramic, with tiny holds on its body. I would soak my chia seeds until they were “gummy,” and then spread the soaked seeds all over the animal’s tiny holes. In a few days, I had fur in the form of chia sprouts. They are still available, as this photo I just found on the internet shows.  Little did I know then that they were packed with nutrition.

I also Googled Chia for its nutritional benefits and this is what I found on the ‘net in www.superfooduk.com, But this list is only an excerpt, so I urge you to go to the website for a description of each of these points.

Nutrients in CHIA seeds:

  1. High in omega 3 fatty acids, which are linked “with heart health, reducing cholesterol, supporting brain and eye health, and with reducing inflammation.”
  2. High in fiber, with the whole or ground seeds providing about 40% of fiber, with 6 grams per tablespoon, much higher than brown rice, oats, and whole grain wheat fiber.
  3. High in calcium with more than 600mg of calcium per 100gr. About 2 tablespoons could provide 190 mg of calcium, which is about equivalent to a regular-size container of yogurt.
  4. Source of complete protein, that is, with all the essential or vital amino acids.
  5. High in antioxidants and phytochemicals, including quercetin and kaempferol, plus high ORAC rating (oxygen radical absorbance capacity).

Health Benefits of CHIA Seeds:

  1. Keep you feeling full longer
  2. Support your digestive track
  3. Improve your level of cholesterol
  4. Improve your blood sugar levels
  5. Are anti-inflammatory
  6. Good for vegetarians/vegans
  7. Protect the liver (as well as the heart)At the end of the article is this statement: “So now you know about their benefits, why not make yourself a tasty chia pudding for breakfast tomorrow?”                                                                         Joie’s RAW Healthy Crunch

    …….which is exactly what I did, using organic freeze-dried fruits from Joie’s Crunch. I met the enthusiastic owner, Joie Altabet, at a farmers’ market in Las Vegas when we visited my son last November during the Thanksgiving holiday. To learn more about Joie’s excellent products, go to www.joiescrunch.com. (The photo above is from her website.)

Here is my first chia pudding using Joie’s freeze-dried, organic raspberries, but I made it again using the freeze-dried, organic strawberries, since I felt the raspberry seeds would not be pleasant for some people, since puddings are usually smooth, not crunchy. I used the same proportions for the strawberry pudding, but forgot to take a photo. I think I ate it up before thinking about a photo! Iloved the taste and even the texture, although the strawberry pdding was smoother.

CHIA Fruit Puddings

(Feel free to use any of Joie’s freeze-dried fruits or berries (raspberry, strawberry, mango, etc.)

Utensils: Blender, bowl for soaking, measuring cup, serving bowl
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option

Ingredients

1/2 cup Joie’s freeze dried fruit
1/2 cup coconut water or unsweetened fruit juice of choice”
2 Tablespoons (white) CHIA seeds
Dash of stevia or maple syrup (optional)
Unsweetened shredded coconut

Directions

  1. Place liquid, CHIA seeds, and berries or fruit in liquid right in the blender.  Allow to soak for 15 minutes.
  2. After soaking, blend until smooth, adding stevia or maple syrup, if you wish.
  3. Spoon into serving dish and sprinkle with coconut. Serve as is or chill before serving. (single serving)

Applesauce CHIA Pudding

This pudding uses Joie’s organic dried apples plus Vermont Village’s thick, organic applesauce.

Utensils: Blender, bowl for soaking, measuring cup, serving bowl
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option

Ingredients

3/4 cup Joie’s freeze-dried, organic apples
2 Tbl. (white) CHIA seeds
1 cup apple juice or other liquid of choice
2 Tbl. organic applesauce
Cinnamon for topping

Directions

  1. Place one cup juice in blender; add CHIA seeds and the freeze-dried apples. Allow to soak for 15 minutes.
  2. After soaking, add applesauce* and puree the mixture until smooth.
  3. Spoon into a serving bowl and sprinkle with cinnamon. Serves one or two room temp or place in fridge for later.
    *Note: Vermont Village applesauce is very thick. If using thinner applesauce, you may need less liquid. Or try organic apple butter, which is also thick.

 

ABC* Pudding
*Avocado, Banana, CHIA Seeds

Note: Many people do not realize that avocado is actually a fruit, and in this pudding, it disappears so you don’t even realize it’s there, but you do get the benefits of this healthy fat.

Utensils: Blender, bowl for soaking, measuring cup, 2 small serving bowls or ramekins
Prep. Time: 15 – 20 minutes
Cooking Time: None!
Categories: Vegan, Gluten Free, Can be No Sugar Added as an option

Ingredients

one cup coconut water (or other liquid, such as almond milk)
one small or 1/2 large, ripe, organic banana
one cup Joie’s freeze-dried organic, avocado pieces
2 Tbl. unsweetened cocoa or carob powder
1 Tbl. honey or 1/2 Tbl. maple syrup
Semi-sweet (vegan) chocolate chips

Directions

  1. Place freeze-dried avocado pieces in the blender with liquid and allow to soak for 25 minutes.
  2. After soaking, add cut banana, cocoa or carob powder, and sweetener.
  3. Blend until smooth. Depending on your palate, you can add more cocoa or carob powder for a very thick pudding. Top with semi-sweet chocolate chips.
    Note: This makes about 1 1/2 cups, so I spooned the pudding into two small, ramekins.

 

I also used Joie’s freeze-dried mango to make a CHIA smoothie, but will save that for another posting.