CHIA means STRENGTH!

“Chia” = Strength (as defined in the Mayan language)

Chia seeds create very cute pets, but they also are a nutritious edible seed from a desert plant called Salvia Hispanica. Omega 3 fatty acids, fiber, and antioxidants are only a few of the nutrients in chia seeds that will help boost the quality of your diet and prevent chronic disease.

Below are a few ways you can add chia seeds to your diet.

• Sprinkle on your yogurt/oatmeal/cereal/salads
• Mix into a homemade dressing
• Blend into smoothies
• Add to baked goods and granola/nut/fruit bars
• Stir with a liquid (water, almond milk, soy milk) to create a pudding/gel like consistency, as featured in this week’s recipe, Vanilla Chia Seed Pudding.

Zero cholesterol recipe of Vanilla Chia Pudding:

Mix up your morning yogurt with a satisfying lactose-free option.

Yield: 2 Serving (1/2 cup per serving)

Ingredients:

• ¾ cup of unsweetened vanilla almond milk (or unsweetened soy milk)
• 1 Tablespoon of 100% pure maple syrup (or honey)
• 1 tsp of vanilla extract
• 3 Tablespoons of chia seeds

• Optional Toppings: berries, chopped walnuts, sliced almonds, granola, cocoa nibs, etc.

Directions:

In a small bowl or tupperware container, mix all the ingredients together. Cover the chia seed mixture with saran warp or a tupperware lid. Let the chia seed mixture sit overnight. In the morning, give the chia seed mixture a stir. You will notice the mixture is no longer a liquid consistency, but a pudding consistency. Add your favorite toppings to the chia pudding and enjoy for breakfast or an afternoon snack.

Nutrition Information Per Serving:

Calories: 144 kcal
Fat: 9g
Cholesterol: 0 mg
Carbohydrate: 15g
Dietary Fiber: 9g
Protein: 3g
Sodium: 65 mg