Have you ever tried creamy butternut soup? It's quite delectable!
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Hey you 😘 What's the meal that you consider a lifesaver?
We hope soup is among them because:
They freeze well.
They're good for you.
They keep you hydrated.
They give your immune system a boost.
They're inexpensive and easy to prepare.
They are versatile so you can add several ingredients.
That is one of the healthy habits I am picking up. I am also incorporating extra nutrients in my everyday snack or meal. This is something new but after finding out the benefits I dove right in. I add nuts and seeds into my meals, from porridge to smoothies and even salads. My current obsession is with the Chia Seeds.
What are Chia Seeds? Well, these seeds were thought so highly that the Aztecs used them as currency. Yes, that is how much of a big deal they are. Ancient records show that more than 4,000 tons of chia seeds were being paid to the Aztec Empire every year. I think I have hyped them up enough so let me tel
l you all about the Chia Seeds. Well, they are seeds that are quite small, the size is right between the size of sesame seeds and maize seeds. They are about 1.3 mg per seed in weight. The seeds are harvested from a purple and white flowering plant in the mint family called Salvia Hispanica.
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The seeds are freckled with white, brown-grey, and black colours. They are hydrophilic, hence absorbing up to 12 times their weight In liquid when soaked. They then develop a mucilaginous coating that gives them a gel texture. Chia seeds serve as a rich plant-based source of Omega 3 fatty acids. Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, granola bars, yoghurt, tortillas, and bread. They can also be consumed raw or by adding them to water to make the gel-like mixture. The gel from ground seeds may be used in place of eggs in cakes while providing other nutrients and is a common substitute in vegan and allergen-free baking.
The benefits include;
Increased blood levels of omega-3
Omega-3 fatty acids are incredibly important for your body and brain, and chia seeds are an excellent source of omega-3(ALA). However, ALA needs to be converted into active forms, such as EPA, before your body can use it. Studies in humans and animals have shown that chia seeds may raise blood levels of ALA to 138% and EPA up to 39%.
Improved blood sugar control
Healthy blood sugar levels are paramount for your overall health. Animal studies demonstrate that chia seeds reduce insulin resistance and improve blood sugar control, which are important risk factors for metabolic syndrome, type 2 diabetes, and heart disease. Studies show that bread made with chia seeds causes a reduced blood sugar response compared with more traditional loaves of bread. Time to think about that multi-grain bread.
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Lower blood pressure
Hypertension and High blood pressure are major risks of chronic effects like strokes, blindness, and even heart disease. Chia seeds and chia flour have both been found to lower blood pressure in people who already have elevated levels. With the kind of stress that life hands us having chia seeds in your diet helps you tackle high blood pressure before it even gets a chance to sneak in.
Increased fibre intake
When was the last time you consumed a meal rich in fibre? High fibre intake is linked to improved gut health and a lower risk of numerous diseases.
A single ounce (28 grams) of chia seeds provides 9.75 grams of fibre, which is 25% and 39% of the RDI for men and women, respectively. Due to their extraordinary water-absorbing capacity, chia seeds increase the volume of foods in your digestive tract, leading to increased and decreased food intake. Which in turn aids in weight loss.
The antioxidants, minerals, fibre, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management among other advantages. There are quite many ways you can make a meal or snack, or healthy drink using chia seeds. The simplest is just crashing them into your porridge. Although if you need a more hands-on approach here is how to make chia pudding, try it and give us feedback on your experience with Chia seeds it will Cheer us up!
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Pudding
Combine 2 tablespoons of chia seeds with ½ cup of 200ml milk of your choice. Add 1 teaspoon of maple syrup or honey if desired.
Stir everything together, transfer the mixture into jars and refrigerate for a few hours or overnight.
Top your pudding with fresh fruit and nuts.
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