Chia Seeds

Chia is an edible gluten/grain free seed that comes from the desert plant Salvia hispanica, grown in Mexico dating back to Mayan and Aztec cultures. Chia seeds are high in fiber and a great source of protein. One ounce of chia seeds is equal to 10.7 g of fiber, and contributes significantly towards your fiber intake for the day. Chia seeds are also a rich source of linolenic acid, that may aid in cholesterol reduction. One tablespoon of these seeds has more calcium than a glass of milk, more Omega-3s than Salmon, and more antioxidants than blueberries. They also contain mucin, strontium, 30% protein, Vitamins A, B, E, and D, and minerals including calcium, phosphorus, potassium, sulphur, iron, iodine, copper, zinc, sodium, magnesium, manganese, niacin, thiamine, silicon, and anti-oxidants.

The essential fatty acids, antioxidants and dietary fiber in chia seeds have shown promise in reducing systolic blood pressure and preventing the onset of high cholesterol, effects that may improve your overall cardiovascular health. (Source) Another potential benefit of consuming chia is the seeds’ positive effect on your bones. Chia seed contains calcium, an essential mineral that makes up an integral part of bone tissue. (Source)

See here to see how chia seeds compare to other foods, such as salmon and milk.

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Spinach Banana-Berry Smoothie

Prep Time: 5 minutes

Number of servings: 2

See Detailed Nutrition Info on

WholeFoodRealFood.com

Ingredients

• 1 cup spinach
• 10 frozen strawberries
• 1/2 cup frozen blueberries
• 1 cup almond or coconut milk
• 1 tsp honey
• 1 banana
• 1 tbsp chia seeds

Instructions

1. Combine all ingredients into blender.
2. Blend until smooth.
3. Enjoy!

Notes:

Use organic produce if possible.

Spinach Banana-Berry Smoothie

•  1 cup spinach
• 10 frozen strawberries
• 1/2 cup frozen blueberries
• 1 cup almond or coconut milk
• 1 tsp honey
• 1 banana
• 1 tbsp chia seeds

1. Combine all ingredients into blender.
2. Blend until smooth.
3. Enjoy!

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