How-To-Tuesday CHIA!!

 CHIA! CHIA!    When my kids were small we heard that little phrase a lot.  TV was replete with ads for growing chia seeds on terra cotta figures.  Wow, were we missing the boat.  Chia seeds are among the healthiest foods in the world.  The name chia is a Mayan word for strength.  I'm all about nutrition, especially if it TASTES good.  Here's a couple of recipes I think you'll love as much as I do.  JAM AND CHOCOLATE PUDDING.  YUM,

Chia Jam

Makes 1 1/2 to 2 cups

2 cups chopped fruit

1 - 2 Tbl lemon juice, to taste

1 - 2 Tbl honey, agave, maple syrup, or raw sugar, to taste

2 Tbl chia seeds (more if needed)

Remove stems, pits, seeds, and skin, as needed. Chop large fruits into small pieces--berries can be left whole.

 Cook fruit until it starts to break down: Transfer to a saucepan--cook until the fruit breaks down and becomes syrupy, 5-10 minutes. Mash fruit with spatula or a potato masher, make it as smooth or as lumpy as you like.

 Stir in honey and lemon juice: take off heat, stir in honey and lemon juice. Taste and add more honey or lemon juice to taste.

 Add chia seeds.

 Let stand 5 minutes until thickened: It will not be the firm consistency of regular jam, but it will thicken nicely.  If you want a thicker consistency, add more chia seeds 1 tsp at a time.

Transfer to a jar when the jam cooled to room temperature. Store in the fridge; keeps 2 weeks or so. Jam will thicken further when completely chilled. Can also be frozen for up to 3 months; thaw in fridge before use.

Notes

No-cook jam: Mash fruit with until pulpy and juicy, stir in other ingredients. Or combine all ingredients in a blender, or use an immersion blender, and blend until the jam completely smooth. Uncooked chia jam is a bit looser than stovetop version; if you want thicker add extra chia seeds.

 If you don’t want visible chia seeds in the jam ,divide the jam,  add chia seeds to one portion, puree jam  until you have the chuckiness your prefer, then add both portions together.  

Chocolate Kefir Chia Pudding

  8 ounces kefir  (you can use plain or coconut milk kefir)

 1 Avocado peeled / chopped

 1/2 cup raw sugar

  2 Tbsps rounded cocoa powder

 2 Tbsps rounded chia seeds

 1 tsp vanilla

Place all ingredients in a blender or food processor for 30 seconds or until well blended and thick like pudding.

Extra stuff:  Add: 2 Tbl peanut butter or any nut butter, blend for 30 seconds, or 1/2 of banana OR ¼  tsp cayenne!  Wooo Hoooo!

Can also top with: Chopped nuts, shredded coconut, cacao nibs or a sprinkle of Celtic or Himalayan sea salt.

 


A 1 ounce (28 grams) serving of chia seeds contains

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.