Add-ins – SmoothieWarrior

When I first heard about Chia seeds I thought about the jingle “ch-ch-ch-Chia!” and the funny novelty Chia Pets. Little did I know that Chia seeds have been cultivated and consumed for hundreds of years going back to ancient times and different Mesoamerican cultures. Chia seeds are nutritionally packed and chockfull of vitamins, minerals, and even Omega-3 oil Chia seeds are a true superfood. Are Chia seeds good for Smoothies? Yes, Chia seeds have a high nutritional value, they blend well, and have a mild flavor that makes it a great add-in for smoothies. Read on to learn more about Chia seeds and how you can better your Smoothie Warrior self by incorporating the superfood Chia seeds in your regular smoothie regiment. What are Chia Seeds? Chia seeds are the edible seeds of the Salvia Hispanic flowering plant. The seed is very small in the 2 mm range and has mixed colors that are primarily black, white, and some brown shades. Chia seeds are native to Mexico and other South American countries. Chia seeds have hydrophilic properties in that they can absorb 12 times their weight in liquid during soaking. Soaking Chia seeds overnight in water produces a gelatinous like consistency similar to egg whites and tapioca. What do Chia Seeds Taste Like in Smoothies? Chia seeds have a very mild nutty flavor and are good candidates as an add-in for smoothies. The normal serving size will not drastically impact the taste of your desired smoothie flavor. Chia is so neutral in flavor that it is often used as garnished sprinkled on desserts and other foods, mixed into bread, and even substituted for eggs in cakes after soaking. What do Chia Seeds do to the Consistency of Smoothies? Chia seeds can be added to smoothies as a raw seed before blending or after soaking in water for a few minutes. Since Chia seeds are capable of absorbing a large amount of liquids and a lot of Chia seeds added to your smoothie may make it thicker. I don’t find this much of a noticeable difference in the texture and consistency of my smoothies when adding a normal serving size to my smoothies. Adding Chia Seeds after soaking helps reduce any thickening of the smoothie and is easier to blend. Simply shoot for a 3:1 seed to water ration and let them soak for 5-10 minutes before adding to your smoothie and blending. Another option is to add the soaked seeds after blending to give a tapioca effect to your smoothie. What is the Typical Serving Size for Chia Seeds? A typical serving size for Chia Seeds in smoothies is 1-2 tablespoons of dry seeds. The amount can vary depending on what other items you are adding to your smoothie. I like to add small amounts of multiple add-ins in my smoothies to get a variety of nutritional benefits from many sources. I typically will add 1 teaspoon of Chia seeds, Maca Powder, Goji Berry, Flax seeds, and Hemp Hearts to my daily morning smoothie. What are the nutritional facts for a serving of Chia Seeds? One tablespoon of Chia Seeds will typically contain the following: 139 calories4 grams of protein9 grams of fat12 grams of carbs11 grams of fiberVitamins: A, B1, B2, B3, Folate, C and EMinerals: Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, and Zinc What are Some of the Health Benefits of Chia Seeds? There isn’t much hard scientific data on specific health benefits of Chia Seeds out there. However, Chia seeds have been consumed by people for thousands of years and are pound for pound a very nutritious powerhouse. With the amount of nutrition per serving size and the abundance of vitamins, minerals, and antioxidants, and omega-3 fatty acids Chia Seeds are widely considered a superfood. Some of the purported health benefits of Chia Seeds include: Increased satietyLower bad cholesterolWeight lossImproved Cardiovascular risk factorsImproved digestion Are there any side effects or risks of adding Chia Seeds to smoothies? Chia seeds are a plant-based whole food rich in nutritional value. There doesn’t seem to be much out there in terms of side effects or downsides to Chia Seeds being incorporated into your normal diet. I have seen some information that Chia seeds can have the potential to impact those who have existing hormonal imbalances. As with anything new added to your diet, it is best to consult with your medical professional if you have concerns. What Chia Seeds are best to buy for smoothies? Chia seeds are readily available these days in most supermarkets and other health food stores. You can find Chia seeds in whole seed form and ground up forms. I prefer to use organic whole Chia seeds in my smoothies. Chia seeds should be stored in a cool dry place and do not need to be refrigerated. They can last 4-5 years in a stable environment. I simply keep mine in a ziplock bag in my pantry and have not had any issues with them going bad. Smoothie Warrior’s Thoughts on Chia Seeds in Daily Smoothies I enjoy adding Chia Seeds to my daily smoothie. I like to add multiple add-ins to my morning smoothie so I usually keep it to one teaspoon of Chia seeds per smoothie. I don’t find that this amount of Chia impacts the texture or taste of my smoothies. The amount of nutrition per serving of Chia adds up over time when added to smoothies. Chia seeds are also very easy to find and one of the smoothies add-ins that are a bit lighter on the wallet. I feel great after a morning smoothie for breakfast and I think Chia Seeds play a role in that. Another place that I ran across information about Chia Seeds was while reading the awesome book by Christopher McDougall called born to run. The book includes tales of the Tarahumara tribe in Mexico who are known to run ultramarathon distances for fun and necessity. In the book, the author describes a Chia and water-based drink that the Tarahumara use to boost their energy and help sustain their bodies during ultramarathon length runs. Chia means strength in the Mayan language. The recipe is quite simple with water, Chia Seeds, and fresh juice from lime mixed. If it works for ultramarathoners its probably good for me, an average Joe. Simple Chia Seed Smoothie Recipe 1 Tablespoon Chia Seeds1 Cup liquid (Almond milk or Coconut milk)1 Medium frozen banana 1 Cup of greens (Baby Spinach or Baby Kale or mixed)1/2 cup of mixed frozen fruit (pineapple, strawberry, peaches, mango)1 tablespoon of nut butter (almond or peanut) Simple Fruit Chia Seed Smoothie Recipe 1 Tablespoon Chia seeds1/2 Cup liquid (Almond milk, Coconut milk, Coconut water)1/2 Cup of Orange Juice1 Medium frozen banana 1/2 cup of mixed frozen fruit (pineapple, strawberry, peaches, mango)