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Delicious Ways to Enjoy Chia Seeds in Your Diet

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Chia seeds might be small, but they pack a powerful nutritional punch. Packed with omega-3 fatty acids, fiber, protein, and a wealth of vitamins and minerals, these tiny seeds are a fantastic addition to any diet. Whether you’re a health enthusiast or just looking for ways to diversify your meals, chia seeds offer an array of delicious and creative possibilities. In this blog post, we’ll explore the many ways you can incorporate chia seeds into your diet and enjoy their numerous benefits.

chia seedsWhat Are Chia Seeds?

Before diving into the delicious ways to enjoy chia seeds, let’s take a moment to understand what they are. Chia seeds come from the plant Salvia hispanica, native to Central and South America. Historically, they were a staple food for the Aztecs and Mayans, valued for their energy-boosting properties.

Chia seeds are notable for their impressive nutrient profile:

  • Omega-3 fatty acids: Essential for heart health and brain function.
  • Fiber: Aids digestion and helps maintain healthy blood sugar levels.
  • Protein: Supports muscle repair and growth.
  • Antioxidants: Protect cells from damage.
  • Calcium, magnesium, and iron: Important for bone health and overall well-being.

How to Prepare Chia Seeds

Chia seeds are incredibly versatile and can be enjoyed in many forms. Here are a few preparation methods:

  1. Soaked Chia Seeds: When mixed with liquid, chia seeds expand and form a gel-like consistency. This is the most common preparation method and forms the base for chia pudding and other recipes.
  2. Ground Chia Seeds: Grinding chia seeds releases their nutrients more readily and can be added to smoothies, baking, or sprinkled on dishes.
  3. Raw Chia Seeds: You can sprinkle raw chia seeds on salads, yogurt, or oatmeal for a crunchy texture and nutritional boost.

Delicious Ways to Incorporate Chia Seeds into Your Diet

Chia Seed Pudding

Chia pudding is a classic way to enjoy these nutritious seeds. It’s simple to make and can be customized with various flavors and toppings. Here’s a basic recipe:

Ingredients:

  • 3 tablespoons chia seeds
  • 1 cup almond milk (or any milk of your choice)
  • 1 tablespoon maple syrup or honey
  • 1/2 teaspoon vanilla extract

Instructions:

  1. In a bowl, mix chia seeds, milk, maple syrup, and vanilla extract.
  2. Stir well to ensure that the chia seeds are evenly distributed.
  3. Cover and refrigerate for at least 4 hours or overnight.
  4. Stir before serving and top with your favorite fruits, nuts, or a drizzle of nut butter.

Chia Smoothies

Chia seeds blend seamlessly into smoothies, adding thickness and a nutritional boost. Here’s a vibrant and refreshing chia smoothie recipe:

Ingredients:

  • 1 banana
  • 1/2 cup frozen berries
  • 1 tablespoon chia seeds
  • 1 cup spinach
  • 1 cup coconut water or almond milk
  • 1 tablespoon honey or agave syrup (optional)

Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy immediately.

Chia Seed Jam

If you’re a fan of fruit preserves, chia seed jam is a fantastic homemade alternative. It’s quick to make and doesn’t require any added sugars.

Ingredients:

  • 2 cups fresh or frozen berries
  • 2 tablespoons chia seeds
  • 2 tablespoons honey or maple syrup
  • 1 tablespoon lemon juice

Instructions:

  1. In a saucepan, cook the berries over medium heat until they start to break down.
  2. Mash the berries with a fork or potato masher.
  3. Stir in chia seeds, honey, and lemon juice.
  4. Simmer for 5-10 minutes, stirring frequently, until the mixture thickens.
  5. Let cool and store in a jar in the refrigerator for up to 2 weeks.

Chia Seed Crackers

For a crunchy, savory snack, try making chia seed crackers. They’re easy to prepare and perfect for pairing with your favorite dips.

Ingredients:

  • 1/2 cup chia seeds
  • 1/2 cup water
  • 1/4 cup flaxseeds (optional)
  • 1/2 teaspoon salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder

Instructions:

  1. Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, combine chia seeds, water, flaxseeds, salt, garlic powder, and onion powder.
  3. Mix well and let sit for about 10 minutes until the mixture thickens.
  4. Spread the mixture evenly on the prepared baking sheet.
  5. Bake for 20-25 minutes, or until the edges are golden brown and the crackers are crispy.
  6. Let cool, then break into pieces and enjoy.

Chia Seed Salad Dressing

Chia seeds can also be incorporated into savory dishes. Here’s a simple chia seed salad dressing that adds a nutritious twist to your greens.

Ingredients:

  • 2 tablespoons chia seeds
  • 1/4 cup olive oil
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions:

  1. In a jar or bowl, combine all ingredients.
  2. Shake or whisk until well combined.
  3. Let sit for about 10 minutes to allow the chia seeds to absorb the liquid and thicken the dressing.
  4. Drizzle over your favorite salad.

Chia Seed Energy Bars

For a convenient, on-the-go snack, chia seed energy bars are perfect. You can customize them with your favorite nuts, seeds, and dried fruits.

Ingredients:

  • 1 cup dates, pitted
  • 1/2 cup almonds
  • 1/4 cup chia seeds
  • 1/4 cup shredded coconut
  • 1/4 cup dried cranberries
  • 1/4 cup honey or maple syrup

Instructions:

  1. In a food processor, blend the dates and almonds until finely chopped.
  2. Add chia seeds, shredded coconut, cranberries, and honey. Pulse until the mixture sticks together.
  3. Press the mixture into a lined 8×8 inch baking pan.
  4. Refrigerate for at least 2 hours before cutting into bars.
  5. Store in an airtight container in the refrigerator for up to 2 weeks.

Chia Seed Muffins

Chia seeds can be added to muffin recipes for an extra nutritional boost. Here’s a simple recipe for chia seed muffins:

Ingredients:

  • 1 1/2 cups whole wheat flour
  • 1/2 cup chia seeds
  • 1/2 cup honey or maple syrup
  • 1/2 cup coconut oil or melted butter
  • 2 large eggs
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon vanilla extract
  • 1 cup mashed bananas or applesauce

Instructions:

  1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
  2. In a bowl, whisk together flour, chia seeds, baking powder, and baking soda.
  3. In another bowl, combine honey, coconut oil, eggs, vanilla extract, and mashed bananas or applesauce.
  4. Mix the wet ingredients into the dry ingredients until just combined.
  5. Spoon the batter into the muffin tin and bake for 20-25 minutes, or until a toothpick inserted into the center comes out clean.
  6. Allow to cool before enjoying.

Chia Seed Soups and Stews

Chia seeds can also be used to thicken soups and stews. Simply stir in a tablespoon or two of chia seeds to your favorite recipe and let them simmer for a few minutes.

Ingredients:

  • 1 tablespoon chia seeds
  • Your favorite soup or stew recipe

Instructions:

  1. Prepare your soup or stew according to your recipe.
  2. Stir in chia seeds during the last 10 minutes of cooking.
  3. Allow the soup or stew to simmer until it thickens.

Tips for Incorporating Chia Seeds into Your Diet

  1. Start Slowly: If you’re new to chia seeds, start with small amounts and gradually increase your intake to avoid digestive discomfort.
  2. Stay Hydrated: Chia seeds absorb a lot of liquid, so it’s important to drink plenty of water throughout the day.
  3. Experiment with Flavors: Chia seeds are relatively neutral in taste, making them versatile for both sweet and savory dishes. Don’t be afraid to experiment with different flavor combinations.
  4. Combine with Other Superfoods: Chia seeds pair well with other superfoods like flaxseeds, hemp seeds, and spirulina. Combining them can enhance the nutritional value of your meals.
  5. Store Properly: Store chia seeds in an airtight container in a cool, dry place. They typically last for several months.

Conclusion

Chia seeds are a fantastic way to boost the nutritional value of your diet without sacrificing flavor. Whether you prefer sweet chia seed pudding, savory crackers, or energy-boosting bars, there are countless ways to enjoy these tiny nutritional powerhouses. Experiment with these recipes and tips to find your favorite ways to incorporate chia seeds into your meals. By doing so, you’ll not only diversify your diet but also reap the many health benefits that chia seeds

Are All Seeds Keto? A Deep Dive into Seeds and the Ketogenic Diet

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The ketogenic diet, known for its low-carb and high-fat principles, has gained immense popularity for its potential to promote weight loss and improve metabolic health. One common question among keto enthusiasts is whether all seeds are suitable for a ketogenic lifestyle. In this post, we’ll explore the carbohydrate content of various seeds, their nutritional benefits, and how to incorporate them into a keto-friendly diet.


Understanding the Ketogenic Diet

Before delving into seeds, it’s essential to understand the ketogenic diet. Typically, a keto diet consists of:

  • 70-75% fats
  • 20-25% protein
  • 5-10% carbohydrates

This macronutrient ratio aims to shift the body’s metabolism into a state of ketosis, where it burns fat for fuel instead of carbohydrates. As such, selecting low-carb foods is crucial for maintaining ketosis.

The Nutritional Profile of Seeds

Nutritional Profile of different SeedsSeeds are nutrient-dense foods that can be excellent additions to a keto diet. They are high in healthy fats, fiber, and protein, while also providing essential vitamins and minerals. However, their carbohydrate content varies significantly depending on the type of seed.

Common Seeds and Their Carb Content

  1. Chia Seeds
    • Carbs per 1 oz (28 g): 12 g
    • Fiber: 10 g
    • Net Carbs: 2 g
    • Benefits: High in omega-3 fatty acids and antioxidants.
  2. Flaxseeds
    • Carbs per 1 oz (28 g): 8 g
    • Fiber: 8 g
    • Net Carbs: 0 g
    • Benefits: Rich in lignans, omega-3s, and fiber.
  3. Pumpkin Seeds (Pepitas)
    • Carbs per 1 oz (28 g): 5 g
    • Fiber: 1 g
    • Net Carbs: 4 g
    • Benefits: Good source of magnesium, zinc, and iron.
  4. Sunflower Seeds
    • Carbs per 1 oz (28 g): 6 g
    • Fiber: 3 g
    • Net Carbs: 3 g
    • Benefits: High in vitamin E and healthy fats.
  5. Hemp Seeds
    • Carbs per 1 oz (28 g): 2 g
    • Fiber: 1 g
    • Net Carbs: 1 g
    • Benefits: Excellent source of plant-based protein, omega-3 and omega-6 fatty acids.

Are All Seeds Keto-Friendly?

Based on the carb content, many seeds are indeed keto-friendly, especially when consumed in moderation. Here’s a breakdown of some commonly consumed seeds:

  • Chia Seeds: With a low net carb count, chia seeds are an excellent choice for adding to smoothies, yogurt, or keto-friendly puddings.
  • Flaxseeds: Almost carb-free when considering fiber, flaxseeds can be used in baking or sprinkled on salads.
  • Pumpkin Seeds: These offer a satisfying crunch and can be enjoyed roasted or added to trail mixes.
  • Sunflower Seeds: Great for snacking or adding to salads, they provide a nice texture and flavor.
  • Hemp Seeds: With very low net carbs, hemp seeds are perfect for smoothies, salads, or as a topping on various dishes.

Considerations When Choosing Seeds

  1. Portion Control: Even low-carb seeds can contribute to your overall carb intake, so portion control is key.
  2. Preparation Methods: Roasting seeds can enhance their flavor but can also add oils or sugars, impacting their keto-friendliness. Always opt for raw or lightly salted varieties without added sugars.
  3. Seed Blends: Some pre-packaged seed mixes may contain high-carb ingredients (like dried fruits or honey). Always read labels to ensure they align with your keto goals.

Incorporating Seeds into Your Keto Diet

Here are some practical ways to include seeds in your meals:

  • Smoothies: Blend chia or hemp seeds into your morning smoothie for added fiber and nutrients.
  • Salads: Top your salads with sunflower or pumpkin seeds for a crunchy texture.
  • Snacks: Enjoy a handful of mixed seeds as a quick snack.
  • Baking: Use ground flaxseeds in keto baking recipes as a substitute for flour.
  • Puddings: Make a chia seed pudding with coconut milk and your favorite keto-friendly sweetener.

Conclusion

While not all seeds are created equal, many varieties are compatible with a ketogenic diet. By understanding their nutritional profiles and net carb contents, you can enjoy the numerous health benefits seeds offer without compromising your keto goals. As always, listen to your body and adjust your intake based on your personal nutritional needs and preferences. Happy snacking on your keto journey!

Antioxidant Health Benefits and Its Food Sources

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Antioxidants have taken center stage in discussions about health and nutrition. From superfoods to dietary supplements, the term seems to be everywhere. Antioxidants are often hailed as health heroes, but what exactly are they, and how can you incorporate them into your diet? In this post, we’ll explore the importance of antioxidants and highlight specific foods—such as dried fruits, seeds, dark chocolate, grains, oats, rice, flours, and granola—that are rich in these beneficial compounds.

Antioxidant benefitsWhat Are Antioxidants?

Antioxidants are molecules that combat oxidative stress by neutralizing free radicals—unstable atoms that can cause cellular damage. While the body produces some antioxidants naturally, many must come from our diet. Understanding which foods are rich in antioxidants can help you maintain optimal health.

The Role of Antioxidants in Your Diet

Antioxidants are crucial for various bodily functions, including:

  • Reducing inflammation
  • Supporting immune function
  • Protecting against chronic diseases such as heart disease and cancer
  • Slowing down the aging process

Incorporating antioxidant-rich foods into your daily meals can help you harness these benefits.


Antioxidant-Rich Foods to Include in Your Diet

Dried FruitDried Fruits

Dried fruits are concentrated sources of vitamins, minerals, and antioxidants. Notable options include:

  • Raisins: High in polyphenols, raisins may support heart health and reduce inflammation.
  • Cranberries: Packed with vitamin C and antioxidants, they can help prevent urinary tract infections and promote heart health.
  • Apricots: Rich in beta-carotene and vitamin E, apricots may aid skin health and immune function.

different seeds you should eatSeeds

Seeds are small powerhouses of nutrients and antioxidants. Some great options include:

  • Chia Seeds: High in omega-3 fatty acids and antioxidants, chia seeds support heart and brain health.
  • Flaxseeds: These seeds contain lignans, which have antioxidant properties and may help reduce cancer risk.
  • Pumpkin Seeds: Loaded with vitamins E and C, they also provide minerals like zinc, important for immune health.

Dark ChocolateDark Chocolate

Dark chocolate, particularly varieties with 70% cocoa or higher, is a delicious source of antioxidants. It contains:

  • Flavonoids: These compounds help improve blood flow and lower blood pressure, promoting heart health.
  • Polyphenols: These antioxidants combat oxidative stress and inflammation.

Enjoying dark chocolate in moderation can be a tasty way to boost your antioxidant intake.

grains and oatsGrains and Oats

Whole grains are excellent sources of fiber, vitamins, and antioxidants. Consider adding these to your meals:

  • Oats: Rich in avenanthramides, a type of antioxidant unique to oats, they can help lower cholesterol and improve heart health.
  • Quinoa: This ancient grain is not only high in protein but also contains antioxidants like quercetin and kaempferol.

black wild riceRice

While often overlooked, certain types of rice are packed with antioxidants:

  • Brown Rice: This whole grain retains its bran and germ, making it richer in antioxidants compared to white rice.
  • Black Rice: Often referred to as “forbidden rice,” it contains anthocyanins, powerful antioxidants that may help protect against disease.

Wheat FlourFlours

Incorporating whole grain flours into your cooking can enhance your antioxidant intake:

  • Whole Wheat Flour: Contains more nutrients and antioxidants than refined flour, supporting overall health.
  • All Purpose Flour: Rich in vitamin E, all-purpose flour adds a delicious flavor and boosts antioxidant levels in baked goods.

 

GranolaGranola

Granola can be a healthy breakfast or snack option, especially when made with whole grains, seeds and dried fruits. Look for options that include:

  • Seeds: Adding seeds like flaxseed or chia can enhance the antioxidant profile.

Conclusion

Antioxidants play a vital role in protecting our bodies from oxidative stress and promoting overall health. By including a variety of antioxidant-rich foods such as dried fruits, seeds, dark chocolate, whole grains, oats, rice, flours, and granola in your diet, you can support your well-being while enjoying delicious flavors.

Final Thoughts

Remember, balance and variety are key to a healthy diet. By embracing these nutrient-dense foods, you can nourish your body, enhance your antioxidant intake, and enjoy the myriad health benefits they offer. So go ahead—get creative in the kitchen and explore the rich world of antioxidants!

The Top 11 Healthy Snacks

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In today’s fast-paced world, finding convenient yet nutritious snacks can be a challenge. We often reach for sugary, processed options that might satisfy our hunger momentarily but offer little in terms of health benefits. Fortunately, there’s a wide array of delicious and wholesome snacks available that not only satiate your cravings but also contribute to your overall well-being. In this comprehensive guide, we’ll delve into some of the top healthy snacks, focusing on seeds, dried fruit, dark chocolate, trail mixes, and granola bars. By incorporating these snacks into your diet, you can enjoy a variety of flavors and textures while nourishing your body with essential nutrients.

chia seedsChia Seeds

Chia seeds have gained popularity in recent years due to their impressive nutritional profile. These tiny seeds are packed with omega-3 fatty acids, which are essential for heart health. They are also an excellent source of dietary fiber, protein, and various micronutrients such as calcium and magnesium. Chia seeds are incredibly versatile; you can add them to smoothies, yogurt, or make chia pudding by mixing them with your choice of liquid and letting them sit overnight.

flax seeds as a snackFlax Seeds

Flax Seeds are another fantastic option, known for their high content of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. They also offer a good amount of dietary fiber and lignans, which have antioxidant properties. To maximize their benefits, it’s best to consume ground flaxseeds rather than whole ones, as the ground form is more digestible. Sprinkle them over salads, blend them into smoothies, or mix them into baked goods.

Pumpkin SeedsPumpkin Seeds

Pumpkin seeds, or pepitas, are a crunchy and satisfying snack that provides a wealth of nutrients. They are rich in magnesium, iron, zinc, and copper, all of which play crucial roles in maintaining various bodily functions. Pumpkin seeds also contain protein and healthy fats, making them a great option for sustained energy. Enjoy them roasted and lightly salted or add them to trail mixes and granola bars.


Sunflower SeedsSunflower Seeds

Sunflower seeds are a great source of vitamin E, an antioxidant that helps protect cells from damage. They also contain healthy fats, protein, and a range of minerals including magnesium and selenium. Sunflower seeds can be enjoyed on their own as a snack or used as a topping for salads, soups, or yogurt. Opt for raw or lightly roasted seeds to avoid excess sodium and added sugars. 

Dried ApricotsDried Apricots

Dried apricots are a nutrient-dense snack with a sweet flavor that satisfies sugar cravings in a healthier way. They are rich in vitamin A, which supports eye health, and are a good source of potassium, which helps regulate blood pressure. However, because dried apricots can be high in natural sugars, it’s best to consume them in moderation.

 

 

DatesDates

Dates are a natural sweetener and an excellent source of fiber, which aids digestion and promotes a feeling of fullness. They also provide essential minerals like potassium, magnesium, and copper. Medjool dates are particularly popular for their soft texture and caramel-like taste. Use them as a natural sweetener in recipes or enjoy them on their own for a quick energy boost.

 

RaisinsRaisins

Raisins are dried grapes that offer a concentrated dose of nutrients, including iron, calcium, and antioxidants. They’re a great option for a quick snack or as an addition to trail mixes and granola. Keep in mind that they are calorie-dense, so portion control is key to avoiding excessive sugar intake.

Dried Goji BerriesGoji Berries

Goji berries are known for their high antioxidant content, which helps combat oxidative stress and inflammation. They are also a good source of vitamin C, fiber, and protein. Incorporate goji berries into your diet by adding them to smoothies, yogurt, or salads for a nutritional boost.

Dark ChocolateDark Chocolate

Health Benefits

Dark chocolate, particularly varieties with a cocoa content of 70% or higher, offers several health benefits. It is rich in antioxidants known as flavonoids, which can help improve heart health by enhancing blood flow and lowering blood pressure. Dark chocolate also contains minerals such as iron, magnesium, and zinc.

Choosing the Right Dark Chocolate

When selecting dark chocolate, aim for options with minimal added sugars and artificial ingredients. Check the label for high cocoa content and look for products that use fair-trade ingredients to ensure higher quality. Enjoy dark chocolate in moderation to reap its benefits without overindulging in calories.

Ways to Incorporate Dark Chocolate

Dark chocolate can be enjoyed on its own or used in various recipes. Try adding small pieces to a trail mix, grating it over yogurt or oatmeal, or using it in baking recipes for a healthier twist on traditional treats.

trailmix of seeds and dried fruitTrail Mix

What Makes a Great Trail Mix

Trail mix is a versatile and customizable snack that combines seeds, dried fruit, and sometimes chocolate or other sweet elements. The key to a healthy trail mix is to focus on whole, unprocessed ingredients and avoid mixes with excessive added sugars or salt.

Seeds

Adding seeds to your trail mix increases its nutritional density. Flaxseeds, chia seeds, and sunflower seeds contribute additional fiber, omega-3 fatty acids, and minerals. They also enhance the mix’s texture and flavor.

Dried Fruit

Dried fruit adds natural sweetness and chewiness to trail mix. Opt for options like dried apricots, raisins, or goji berries. Be cautious of mixes with sugary or candied fruit, as these can significantly increase the sugar content.

Chocolate

Including small pieces of dark chocolate in your trail mix provides a touch of indulgence while still offering health benefits. Choose dark chocolate chunks or chips with high cocoa content to keep it on the healthier side.

Granola bars Granola Bars

Choosing a Healthy Granola Bar

Granola bars are a popular snack choice for their convenience, but not all granola bars are created equal. Look for bars with a short ingredient list and minimal added sugars. Ideally, they should include whole grains, seeds, and dried fruit. Bars made with natural sweeteners like honey or maple syrup are preferable to those with high-fructose corn syrup.

Homemade Granola Bars

Making your own granola bars at home allows you to control the ingredients and customize flavors. Combine oats, seeds, and dried fruit with a binding agent like honey or seed butter. Press the mixture into a pan, chill until firm, and then cut into bars. This way, you can create a snack that’s tailored to your taste preferences and dietary needs.

Store-Bought Options

When buying granola bars, brands that emphasize whole ingredients and minimal processing are preferable. Brands like Gerbsr offer options with simple, nutritious ingredients. Always check the nutrition label to ensure the bars align with your health goals.

Conclusion

Incorporating healthy snacks into your diet is a delicious and effective way to support your overall well-being. Seeds, dried fruit, dark chocolate, trail mixes, and granola bars each offer unique nutritional benefits while satisfying your taste buds. By choosing whole, minimally processed options and enjoying these snacks in moderation, you can fuel your body with essential nutrients and maintain energy throughout the day.

Whether you’re reaching for a handful of chia seeds, savoring a piece of dark chocolate, or munching on a homemade granola bar, you’re making a positive choice for your health. So next time you’re in need of a snack, opt for one of these wholesome options and enjoy the benefits of a nourishing diet.

Exploring Different Types of Seeds You Should Eat and Their Uses & Benefits

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Seeds are small powerhouses of nutrition, packed with essential nutrients, healthy fats, and antioxidants. Among the myriad of seeds available, pumpkin, sunflower, hemp, chia, and flax seeds stand out for their versatility and health benefits. This comprehensive guide will delve into the unique properties, nutritional profiles, health benefits, culinary uses, and storage tips for each of these seeds.

Seeds are the reproductive structures of plants and often contain high concentrations of nutrients to support the growth of new plants. Due to their nutrient density, seeds have been incorporated into various diets worldwide, not only for their health benefits but also for their ability to enhance flavor and texture in dishes.

Pumpkin Seeds

Pumpkin Seeds benefits and usesPumpkin seeds, also known as pepitas, are flat, oval-shaped seeds found inside pumpkin fruit. They have a mild, nutty flavor and can be eaten raw, roasted, or used in various recipes.

Nutritional Profile: A 1-ounce (28-gram) serving of pumpkin seeds provides:

  • Calories: 151
  • Fat: 13 grams (of which 2.5 grams are saturated fat)
  • Carbohydrates: 5 grams
    • Fiber: 1.7 grams
    • Sugar: 0.2 grams
  • Protein: 7 grams

Pumpkin seeds are also rich in:

  • Iron: 23% of the Daily Value (DV)
  • Magnesium: 37% of the DV
  • Zinc: 14% of the DV
  • Copper: 19% of the DV

Health Benefits:

  1. Heart Health: Pumpkin seeds are a good source of magnesium, which supports heart health by regulating blood pressure and preventing cardiovascular diseases.
  2. Prostate Health: They contain zinc, which is essential for prostate health and may reduce the risk of prostate enlargement and cancer.
  3. Antioxidant Properties: Pumpkin seeds are high in antioxidants like vitamin E and carotenoids, which help combat oxidative stress and inflammation.

Culinary Uses:

  • Snacking: Enjoy roasted pumpkin seeds as a crunchy, nutritious snack.
  • Salads: Add raw or roasted pumpkin seeds to salads for added texture and flavor.
  • Baking: Incorporate pumpkin seeds into bread, muffins, and granola for extra crunch.

Storage: Store pumpkin seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to extend their shelf life, typically up to six months.

Sunflower Seeds

Sunflower Seeds

Sunflower seeds come from the sunflower plant’s large, flowering head. They are known for their slightly sweet and nutty flavor and can be eaten raw, roasted, or as part of various dishes.

Nutritional Profile: A 1-ounce (28-gram) serving of sunflower seeds provides:

 

  • Calories: 164
  • Fat: 14 grams (of which 1.5 grams are saturated fat)
  • Carbohydrates: 6 grams
    • Fiber: 2 grams
    • Sugar: 1 gram
  • Protein: 6 grams

Sunflower seeds are also rich in:

  • Vitamin E: 28% of the DV
  • Magnesium: 27% of the DV
  • Selenium: 32% of the DV
  • Copper: 21% of the DV

Health Benefits:

  1. Skin Health: Sunflower seeds are high in vitamin E, an antioxidant that protects the skin from oxidative damage and supports healthy aging.
  2. Bone Health: The magnesium content in sunflower seeds supports bone health by aiding in the absorption of calcium.
  3. Anti-Inflammatory Properties: Sunflower seeds contain compounds that can help reduce inflammation and support overall immune function.

Culinary Uses:

  • Trail Mix: Include sunflower seeds in trail mix for a crunchy, nutritious snack.
  • Granola and Bars: Use sunflower seeds in homemade granola bars or energy balls.
  • Salads and Soups: Sprinkle on salads and soups for added texture and flavor.

Storage: Keep sunflower seeds in an airtight container in a cool, dry place. For longer shelf life, store in the refrigerator or freezer, where they can last up to six months.

Hemp Seeds

Hemp seedsHemp seeds, or hemp hearts, are the seeds of the hemp plant, known for their nutty flavor and soft texture. They are often used in healthy foods due to their impressive nutrient profile.

Nutritional Profile: A 1-ounce (28-gram) serving of hemp seeds provides:

  • Calories: 157
  • Fat: 13 grams (of which 1.2 grams are saturated fat)
  • Carbohydrates: 2.6 grams
    • Fiber: 1 gram
    • Sugars: 0.5 grams
  • Protein: 10 grams

Hemp seeds are also rich in:

  • Omega-3 Fatty Acids: 2,600 mg
  • Omega-6 Fatty Acids: 7,000 mg
  • Magnesium: 48% of the DV
  • Iron: 15% of the DV

Health Benefits:

  1. Heart Health: Rich in omega-3 and omega-6 fatty acids, hemp seeds support heart health by reducing cholesterol levels and promoting healthy blood pressure.
  2. Digestive Health: The fiber content in hemp seeds supports digestive health by promoting regular bowel movements.
  3. Skin Health: Hemp seeds contain essential fatty acids that support healthy skin and may alleviate conditions like eczema.

Culinary Uses:

  • Smoothies: Blend hemp seeds into smoothies for an added protein boost.
  • Salads and Soups: Sprinkle hemp seeds on salads or soups for a nutty flavor and extra protein.
  • Baking: Add hemp seeds to baked goods like muffins, cookies, or bread.

Storage: Store hemp seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to prolong freshness, typically up to six months.

Chia Seeds

chia seeds

Chia seeds are tiny, oval seeds from the Salvia hispanica plant. They have a mild flavor and can absorb liquid to form a gel-like consistency.

Nutritional Profile: A 1-ounce (28-gram) serving of chia seeds provides:

  • Calories: 137
  • Fat: 9 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 12 grams
    • Fiber: 11 grams
    • Sugars: 0 grams
  • Protein: 4 grams

Chia seeds are also rich in:

  • Omega-3 Fatty Acids: 5,000 mg
  • Calcium: 18% of the DV
  • Iron: 12% of the DV
  • Magnesium: 30% of the DV

Health Benefits:

  1. Digestive Health: High in fiber, chia seeds promote healthy digestion and can help prevent constipation.
  2. Heart Health: The omega-3 fatty acids in chia seeds support heart health by reducing inflammation and lowering cholesterol levels.
  3. Bone Health: Chia seeds are a good source of calcium and magnesium, which support bone health.

Culinary Uses:

  • Puddings: Make chia seed pudding by soaking chia seeds in liquid overnight until they form a gel-like texture.
  • Smoothies: Add chia seeds to smoothies for added fiber and omega-3s.
  • Baking: Incorporate chia seeds into baked goods for extra texture and nutrition.

Storage: Store chia seeds in an airtight container in a cool, dry place. They have a long shelf life and can last up to two years if stored properly.

Flax Seeds

Flax seeds benefits and uses

Flax seeds are small, brown or golden seeds from the flax plant. They are known for their high omega-3 content.

Nutritional Profile: A 1-ounce (28-gram) serving of flax seeds provides:

  • Calories: 150
  • Fat: 12 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 8 grams
    • Fiber: 8 grams
    • Sugars: 0.2 grams
  • Protein: 5 grams

Flax seeds are also rich in:

  • Omega-3 Fatty Acids: 6,000 mg
  • Magnesium: 27% of the DV
  • Iron: 8% of the DV
  • Lignans: High in plant compounds that have antioxidant properties

 

Health Benefits:

  1. Heart Health: Flax seeds are a rich source of omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
  2. Digestive Health: The high fiber content in flax seeds supports digestive health and can help prevent constipation.
  3. Hormonal Balance: Flax seeds contain lignans, which may help balance hormones and reduce the risk of hormone-related cancers.

Culinary Uses:

  • Smoothies: Blend flax seeds into smoothies for added fiber and omega-3s.
  • Baking: Add ground flax seeds to muffins, bread, and other baked goods for extra nutrition.
  • Toppings: Sprinkle flax seeds on yogurt, oatmeal, or salads for added texture and nutrients.

Storage:

  • Whole Flax Seeds: Store whole flax seeds in an airtight container in a cool, dry place. They can last up to a year at room temperature. For extended freshness, you can refrigerate or freeze them.
  • Ground Flax Seeds: Ground flax seeds have a shorter shelf life due to their higher exposure to air and light. Store them in an airtight container in the refrigerator or freezer to maintain their nutritional value, typically up to six months.

Key Points

  • Nutritional Powerhouses:
    Pumpkin, sunflower, hemp, chia, and flax seeds are rich in essential nutrients like healthy fats, proteins, and vitamins, making them valuable additions to a balanced diet.
  • Health Benefits:
    Each type of seed discussed above offers unique and some common health benefits, including support for heart health, digestive health, and skin health. They also provide antioxidants and essential fatty acids.
  • Versatility in Cooking:
    These seeds can be incorporated into a wide range of dishes, from snacks and breakfast items to salads and baked goods. Their versatility enhances both flavor and nutrition.
  • Proper Storage:
    To maintain freshness and extend shelf life, store seeds in airtight containers in cool, dry places. For longer storage, refrigeration or freezing is recommended.
  • Purchasing Tips:
    Choose seeds that are fresh and minimally processed. Opt for non-GMO options if possible, and check for any added sugars or preservatives in store-bought varieties.

Conclusion

Seeds are small but mighty, offering a wealth of nutrients and health benefits. Whether you’re adding pumpkin seeds for a crunchy snack, sunflower seeds for a vitamin-rich topping, hemp seeds for their protein content, chia seeds for their gel-like texture in puddings, or flax seeds for their omega-3 fatty acids, incorporating these seeds into your diet can enhance your overall health and well-being.

Each type of those seed brings its own unique set of benefits and uses, making them versatile additions to a variety of dishes. By understanding their nutritional profiles, health benefits, and culinary applications, you can make informed choices about how to include these seeds in your diet.

With proper storage techniques and a mindful approach to purchasing, you can enjoy the full spectrum of flavors and benefits that these seeds offer. So go ahead and explore the world of seeds—your taste buds and your body will thank you!

 

Top 7 High Fiber Foods You Need to Know

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What is Fiber?

Fiber, an indispensable component of a balanced diet, is a complex carbohydrate found in
plant-based foods that plays a crucial role in promoting overall health. Comprising both soluble
and insoluble forms, fiber contributes to various physiological functions within the body,
particularly in supporting digestive wellness.

What is Fiber and what are its resources

Soluble fiber dissolves in water, forming a gel-like substance that aids in managing cholesterol levels and stabilizing blood sugar. On the other hand, insoluble fiber adds bulk to stool, facilitating regular bowel movements and promoting colon health. This dietary essential, abundant in fruits, vegetables, whole grains, legumes and seeds, forms the backbone of a nutritionally robust lifestyle.

Folowing is the list of the top 7 foods that are rich in fiber content.

1. Blueberries

blueberries rich in fiber

Blueberries, those succulent jewels of nature, not only captivate taste buds with their sweet-
tart burst but also contribute significantly to overall well-being. Packed with dietary fiber,
Blueberries promote digestive health by combining both soluble and insoluble fibers. This
dynamic duo aids in maintaining healthy cholesterol levels, ensuring smooth bowel
movements, and making Blueberries a delicious addition to any diet aiming for a fiber-rich
boost.

2. Strawberries

dried strawberries

Strawberries, with their vibrant red hue and delectable sweetness, emerge as both a culinary
delight and a nutritional powerhouse. A single cup of strawberries serves as a rich source of
dietary fiber, featuring a blend of soluble and insoluble fibers. This combination not only
supports digestive harmony but also aids in weight management by fostering a feeling of
fullness. Strawberries, therefore, stand as both a guilt-free treat and an essential component in
promoting overall well-being.

3. Oats

Oats

Oats, a breakfast staple revered for their versatility, offer more than just a hearty morning
meal. Packed with soluble fiber, known as beta-glucans, oats contribute significantly to
digestive health. This soluble fiber also plays a crucial role in regulating cholesterol levels,
making oats a heart-healthy choice. Incorporating oats into your daily routine provides a
sustained release of energy, making them an ideal option for those seeking a wholesome start
to their day.

4. Quinoa

White Quinoa

Quinoa, often celebrated for its complete protein profile, deserves equal recognition for its
fiber content. This ancient grain boasts both soluble and insoluble fibers, supporting digestive
health and contributing to a feeling of fullness. Beyond its protein-rich attributes, quinoa's fiber
content makes it an excellent addition to meals for those aiming for satiety and a diverse
nutritional profile.

5. Brown Rice

Brown Rice

Brown rice, with its unpolished grains retaining the nutrient-packed bran layer, stands out as a
fiber-rich alternative to refined white rice. The insoluble fiber in brown rice promotes regular
bowel movements, aiding in overall digestive wellness. Choosing brown rice over its refined
counterpart not only satisfies the palate with its nutty flavor but also provides essential
nutrients and fiber for those prioritizing health-conscious dietary choices.

 

6. Chia Seeds

Chia seeds

Chia seeds, though tiny in size, pack a nutritional punch, particularly in the realm of fiber. High
in soluble fiber, chia seeds form a gel-like consistency when mixed with liquid, promoting
digestive health and contributing to a feeling of fullness. Beyond their fiber content, chia seeds
are versatile, easily incorporating into various dishes such as smoothies, yogurt, or chia
pudding, making them an accessible and nutritious addition to any diet.

7. Flax Seeds

Flax seeds

Flax seeds, revered for their omega-3 fatty acids, are equally noteworthy for their fiber content.
Rich in soluble fiber, flax seeds contribute to digestive regularity and may aid in lowering
cholesterol levels. Grinding flax seeds enhances nutrient absorption, making them a versatile
addition to cereals, baked goods, or smoothies for those looking to elevate their fiber intake
while enjoying the additional benefits of healthy fats.

Benefits of Fiber Content

1. Digestive Health

Preventing Constipation: Insoluble fiber adds bulk to stool, preventing constipation and promoting
regular bowel movements.
Promoting Gut Health: Soluble fiber acts as a prebiotic, supporting the growth of beneficial gut
bacteria and contributing to a healthy gut microbiome.

2. Weight Management

Feeling of Fullness: High-fiber foods provide a sense of satiety, reducing overall calorie intake and
aiding in weight management.
Calorie Density: Many fiber-rich foods are low in calories, allowing individuals to consume larger
volumes of food without excess calorie intake.

3. Heart Health

Cholesterol Regulation: Soluble fiber helps lower LDL (bad) cholesterol levels, reducing the risk of
cardiovascular diseases.
Blood Pressure Regulation: Some studies suggest that fiber intake may contribute to the regulation of
blood pressure, supporting heart health.

4. Blood Sugar Control

Stabilizing Blood Sugar Levels: Soluble fiber slows down the digestion and absorption of sugars,
preventing rapid spikes in blood sugar levels. This is particularly beneficial for individuals with diabetes
or those at risk of developing diabetes.

5. Colon Health

Reducing Colon Cancer Risk: Adequate fiber intake is associated with a lower risk of developing
colorectal cancer. Fiber may help remove toxins and carcinogens from the colon.

6. Improved Nutrient Absorption

Enhancing Nutrient Absorption: Fiber can bind to certain minerals and help their absorption in the
intestine, promoting overall nutrient utilization.

7. Healthy Weight Loss

Supporting Weight Loss Efforts: High-fiber foods often require more chewing, slowing down the eating
process and promoting mindfulness. This, combined with the feeling of fullness, can support healthy
weight loss.

8. Blood Sugar Management

Stabilizing Blood Sugar Levels: Soluble fiber slows the absorption of sugar, preventing rapid spikes in
blood sugar levels. This is particularly beneficial for individuals with diabetes or those at risk of
developing diabetes.

9. Reduced Risk of Chronic Diseases

Lowering Risk of Cardiovascular Diseases: Fiber's impact on cholesterol levels and blood pressure
contributes to a reduced risk of heart diseases.
Decreasing Risk of Type 2 Diabetes: Fiber-rich diets are associated with a lower risk of developing
type 2 diabetes.

10. Enhanced Bowel Function

Promoting Regular Bowel Movements: Insoluble fiber adds bulk to stool, preventing constipation
and promoting regular and healthy bowel movements.
Conclusion

In essence, these fiber-rich foods are not just culinary delights but nutritional powerhouses.
Blueberries offer a perfect blend of soluble and insoluble fibers for digestive health.
Strawberries are guilt-free treats aiding weight management. Oats, with beta-glucans, are
heart-healthy. Quinoa combines protein and fiber for satiety. Brown rice, a nutty alternative,
promotes regular bowel movements. Chia seeds, though small, bring soluble fiber versatility.
Flax seeds, rich in omega-3s and soluble fiber, aid digestion and cholesterol. Each adds not only
flavor but also significant health benefits to our daily meals, emphasizing the joy of integrating
wellness into our culinary choices.

4 Naturally Gluten Free Foods for Everybody

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Gluten free refers to a diet or a product that does not contain gluten. Gluten is a protein found in wheat, barley, and rye, as well as some other grains. People who have celiac disease or gluten sensitivity must follow a strict Gluten free diet to avoid negative health effects.

Celiac disease is a serious autoimmune disorder that affects the small intestine. It is triggered by the consumption of gluten, a protein found in wheat, barley, and rye. When someone with celiac disease consumes gluten, their immune system attacks the lining of the small intestine, causing damage and inflammation. According to the National Institute of Diabetes and Digestive and Kidney Diseases, it is estimated that approximately 1 in 141 Americans has celiac disease. This equates to around 1.8 million people in the United States who have the condition.

A Gluten free diet typically includes foods made from naturally Gluten free grains such as rice and quinoa, as well as fruits and vegetables.

A Gluten free diet is the only effective treatment for celiac disease. This means avoiding all foods and products that contain gluten, including wheat, barley, and rye. Gluten is found in many foods, such as bread, pasta, cereal, and baked goods, as well as in less obvious sources, such as soups, sauces, and processed meats. Following a Gluten free diet can be challenging, but it is essential for people with celiac disease to manage their symptoms and prevent long-term complications. Fortunately, there are many Gluten free alternatives available, such as Gluten free bread, pasta, and baking mixes, as well as naturally Gluten free foods, such as fruits, vegetables, and proteins. It is important for people with celiac disease to read food labels carefully and to be aware of potential sources of gluten, such as cross-contamination during food preparation or processing.

For people with celiac disease, a strict Gluten free diet is necessary to manage the condition and prevent symptoms.

Here are some foods that are organically Gluten free.

  1. Brown Rice

Brown Rice

Brown rice is a popular and versatile Gluten free grain that is enjoyed by people around the world. It is a whole grain that is high in fiber, vitamins, and minerals, making it a nutritious addition to any meal. Brown rice is naturally Gluten free, but it is important to make sure that it has not been contaminated with gluten during processing or packaging. Many brands offer Gluten free brown rice that has been produced in facilities that are dedicated Gluten free, and these brands are often certified Gluten free by third-party organizations. Gluten free brown rice can be cooked in a variety of ways, including boiling, steaming, and baking, and it can be used in a variety of dishes, such as stir-fries, salads, and casseroles. Overall, Gluten free brown rice is a healthy and delicious grain that can be enjoyed by anyone, regardless of their dietary needs or preferences.

  1. Quinoa

Whole Quinoa Grain

Quinoa is a Gluten free pseudo-cereal that is native to South America. It is a nutrient-dense food that is high in protein, fiber, vitamins, and minerals, making it a great choice for people with celiac disease or gluten sensitivity who are looking for a nutritious alternative to gluten-containing grains. Quinoa is naturally Gluten free, and it is often used as a substitute for wheat, barley, and rye in Gluten free recipes. It can be cooked in a variety of ways, including boiling, steaming, and baking, and it can be used in a wide range of dishes, such as salads, soups, and stews. While quinoa is a safe and nutritious food for most people, some individuals may experience an allergic reaction to quinoa, so it is important to consult with a healthcare provider if you have any concerns. Overall, Gluten free quinoa is a versatile and nutritious ingredient that can be enjoyed by anyone looking for a healthy and delicious alternative to gluten-containing grains.

  1. Chia Seeds

Chia Seeds

Chia seeds are a popular and nutritious Gluten free food that are high in fiber, protein, and omega-3 fatty acids. They are often used as a superfood and a healthy addition to smoothies, oatmeal, and baked goods. Chia seeds are naturally Gluten free and safe for people with celiac disease or gluten sensitivity to consume. They can be found in most grocery stores and health food stores and are usually sold in bulk or in packages. When purchasing chia seeds, it is important to check the label for any potential cross-contamination with gluten during processing. Gluten free chia seeds can be easily incorporated into a variety of recipes and are an excellent source of nutrition for anyone looking to boost their overall health and wellbeing.

  1. Fruits and Vegetables

Gluten Free Dried Fruit

Fruits and vegetables are naturally Gluten free and are a nutritious addition to any diet, including for those with celiac disease or gluten sensitivity. They are an excellent source of vitamins, minerals, fiber, and antioxidants that are essential for optimal health. A wide variety of Gluten free dried fruits and vegetables are available year-round and can be found in most grocery stores and farmers markets. Some examples of Gluten free fruits include apples, bananas, berries, citrus fruits, grapes, melons, and tropical fruits. Some examples of Gluten free vegetables include leafy greens, cruciferous vegetables, root vegetables, nightshade vegetables, and squash. Eating a variety of fruits and vegetables can help to support overall health and reduce the risk of chronic diseases. Whether eaten raw or cooked, fruits and vegetables are a delicious and essential part of a healthy, Gluten free diet.

Gluten Free Berry Chia Crisp

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May is Celiac Awareness Month, and the theme this year is “What I Wish You Knew.” This holds special importance to me because my niece Jackie lives with Celiac Disease, and I have seen firsthand out tough it can be both on Jackie and on my sister’s entire family. You can imagine how excited Jackie was when I told her about becoming a Gerbs Nutrition Mom!

 

Here’s what you need to know about Celiac Disease:

Symptoms of Celiac Disease are triggered by consuming gluten, a protein found in wheat, barley and rye. People with Celiac Disease also need to avoid many brands of oatmeal on the market due to cross contamination. And that’s why Gerbs is such a saving a grace for folks with Celiac – because there is zero chance of cross contamination with Gerbs…aka peace of mind.

When people with Celiac Disease consume gluten, their immune system responds by damaging the villi of the small intestine. This hinder’s the body’s ability to absorb nutrients, which can lead to nutrient depletion.

Celiac disease puts people at risk for all kinds of nasty stuff: anxiety, additional autoimmune diseases, osteoporosis, thyroid disease, intestinal damage and even certain cancers. The scary part?  It’s estimated that 83% of the people with Celiac Disease in the US are not diagnosed yet or are misdiagnosed.

But for those few who are properly diagnosed, like my niece Jackie, the only thing they have to do is avoid gluten. Plain and simple! Clear as day! Right? NOPE. Not right. It’s way more complicated than that.

Gluten is hidden in many products – cross contamination is a huge culprit and even beauty products like lip gloss could trigger a response. Many restaurants can’t guarantee a gluten free experience, and with so many people choosing to avoid gluten for reasons other than Celiac Disease, the growing trend is making cross contamination an even bigger concern because many companies are trying to offer “gluten-free” foods but are not trained in food safety. Sigh…

I asked Jackie what she wished people knew about Celiac Disease. She said, “It’s stressful to eat out with my friends because a lot of places still don’t have gluten free even though it’s becoming more common.” Jackie is 18-years-old and stressed out about eating at restaurants. As her auntie it makes my heart sink to hear that. And as a registered dietitian, it fuels my passion to provide nutrition guidance to those living with food allergies, like many of you.

That’s why Sheri and I developed this new recipe – just in time for Memorial Day. It’s a berry chia crisp using Gerbs chia seeds, gluten-free oatmeal, and cinnamon. It also uses gluten-free flour, beautiful fresh berries, and lemon zest.

I had a blast cooking this today with my two little ones. My toddler was especially happy about it!

The combination of berries and chia seeds give this “special treat” a boost of omega-3 fatty acids and powerful antioxidants. That’s something I can certainly appreciate!

This colorful recipe would be a perfect addition to your Memorial Day celebration later this month. And I can tell you from experience – those living with Celiac Disease will be oh so happy to celebrate with you!

ENJOY!


Print Recipe
 Gluten Free Berry Chia Crisp
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Course Dessert
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
approximately
Ingredients
  • 4 cups fresh berries (I used blackberries and blueberries)
  • 1/4 cup Gerbs Chia Seeds
  • Juice of one lemon
  • 2 tbspn lemon zest
  • 2 tbspn maple syrup
  • 1/2 cup Gerbs Rolled Oats
  • 2 tbspn brown sugar packed
  • 1/4 cup Gluten Free Flour
  • 2 tbspn Gerbs unsalted, roasted sunflower kernels
  • 1/4 tspn Gerbs Cinnamon
  • 4 tbspn cold butter or you could use applesauce to sub for the butter
Instructions
  1. Preheat oven to 350 degrees. Combine berries, chia seeds, lemon juice, lemon zest and maple syrup in a bowl. Mix well and set aside.Combine the rest of the ingredients and cut in cold butter using a fork or a food processor until crumbly.Coat an 8x8 baking dish with cooking spray. Add filling, followed by topping.Bake for 30 minutes or topping is golden brown.Let cool for at least 5 minutes before serving
Recipe Notes

Shop for your ingredients!

Rolled Oats: https://www.mygerbs.com/product-category/grains-oats/

Cinnamon: https://www.mygerbs.com/shop/cinnamon-powder/

Chia Seeds: https://www.mygerbs.com/product-category/seeds/black-chia-seeds/

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Chia Overnight Oats with Dates

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Happy National Chia Day!

National Chia Day is a happy day indeed! These tiny seeds are one of the most nutritionally powerful foods on the planet. We’re celebrating with a new recipe: Chia Overnight Oats with Dates!

Chia seeds date all the way back to Mayan and Aztec tribes. It’s thought that the seeds were eaten by these cultures to provide strength and energy. I’m not surprised. These powerhouses contain all the nutritional goodness of heart healthy omega-3 fatty acids, complex carbohydrates, protein, fiber, calcium, and antioxidants. One ounce of Gerbs raw black chia seeds (approximately 2 tablespoons) contains 135 calories, 5 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

So why stop at the seeds? Let’s go one step further and incorporate some chia seed meal powder into our lives! After all, this nutty flavored food is not only a rock star when it comes to nutrition – it’s also delicious! The mild flavor makes chia versatile. It can be added to smoothies, cereals, yogurt, baked goods, sauces, vegetables, rice dishes, and oatmeal! And if you’re trying to add more healthy foods into your kids’ diets (who isn’t?), this is one food that can usually sneak past the pickiest of eaters.

Hungry yet?

New Recipe: Chia Overnight Oats with Dates

I’m not sure what I love more about this recipe – the incredible amount of nutrition it packs into a single dish (with the chia seeds, chia powder, gluten-free rolled oats, and dried fruit) or the fact that it is incredibly easy to make! Let’s call it a tie.

 

I’m a big fan of using mason jars for overnights oats, because it gives me a way to recycle my salsa jars. But you can use a bowl with an air tight lid for this recipe as well. This is an allergen-friendly recipe, but there are a few modifications you can make depending on your dietary restrictions or preferences. For example, if you’re allergic to almonds, you can substitute your choice of milk for the almond milk (or water if you prefer).

Also, if you’re not into the sweet stuff right now, you can omit the vanilla extract and/or maple syrup – these are optional ingredients. The dates are a delicious way to sweeten the oatmeal naturally without any added sugar. However, if you’re trying to keep all sugars down, including natural sugars, you can substitute fresh fruit which is less concentrated than dried fruit.

This fiber-packed, nutrient-rich breakfast is a fantastic way to start your day. The powerful combination of healthy fats, protein and fiber is sure to keep you feeling satisfied all morning long.  And it’s great for kids before school, because it fuels them up with nutrients they need to succeed in the classroom! Let us know if you give this recipe a try by sharing it on social media and tagging #GerbsNutritionMoms. Enjoy!

 

Print Recipe
 Overnight Oats with Chia and Dates
National Chia Day with Overnight Oats with Chia and Dates
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
Course Breakfast
Servings
Ingredients
  • 1 cup Gerbs Gluten Free Rolled Oats
  • 1 tablespoon Gerbs Raw Black Chia Seeds
  • 1 1/2 teaspoons Gerbs Chia Seed Powder
  • One pinch Gerbs Himalayan Salt
  • 1/2 teaspoon Gerbs Cinnamon
  • 6 whole Gerbs pitted dates (chopped)
  • 1 cup unsweetened, vanilla almond milk or water or milk of your choice
  • 1/2 teaspoon Vanilla Extract
  • 2 tablespoons pure maple syrup optional
National Chia Day with Overnight Oats with Chia and Dates
Instructions
  1. Combine oats, chia seeds & powder, salt, cinnamon and dates together in a bowl or mason jar. Pour almond milk, vanilla extract and maple syrup over the mixture and stir. Cover and place in the refrigerator overnight. Serve cold or heated up, topped with more dates and your choice of nuts or seeds.
Recipe Notes

SHOP: Gerbs Rolled Oats

SHOP: Gerbs Raw Black Chia Seeds

SHOP: Gerbs Chia Seed Powder

SHOP: Gerbs Himalayan Sea Salt

SHOP: Gerbs Cinnamon

SHOP: Gerbs whole pitted dates

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