Friday, 5 July 2019

Chia Seed Parfait

If you watched our Wellness Wednesday video last week, I chatted about my favourite Costco finds! Click here if you missed it! One of my favourite things is their chia seeds!



Chia seeds are definitely a super food- just 2 tbsp of chia seeds serves up

  • 11 grams of fiber
  • 4 grams of protein
  • 9 grams of fat (5 of which are omega-3s)
  • 18% Calcium
  • 30% Manganese
  • 30% Magnesium
  • 27% Phosphorous
  • And a decent amount of zinc, Vitamin B3, potassium Vitamin B1 and B2


However, adding in a new food can be daunting if you aren't familiar with it or if you aren't sure how to use it. This is one of my favourite go-to's for using chia seeds: Chia Seed Pudding Parfait.


Chia Seed Pudding

Chia Seed pudding is incredibly easy to make! Just mix 3 tbsp chia seeds with 1 cup of unsweetened milk alternative (coconut, almond, cashew, rice, etc., which ever you prefer) in a mason jar. Shake and place in the fridge over night. The chia seeds will release a gel like coating so you may need to shake/stir well in the morning since it can clump. 

Optional Additions:
  • vanilla extract
  • cinnamon
  • nutmeg
  • cocoa powder
  • sea salt
Grain Free Granola

1 cup raw almonds
1 cup raw pecans
1 cup raw walnuts
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
2-3 tbsp whole chia seeds
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp sea salt
1/4 cup maple syrup
1/4 cup melted coconut oil
1/2-1 cup dried fruit (cherries, cranberries, blueberries, raisins, etc)

Preheat oven to 300F. Line baking sheet with parchment paper
Place almonds, pecans and walnuts in a food processor and process until chunky, coarse meal. Pour into a medium sized mixing bowl. Add seeds and spices. Stir together to evenly distribute. Add the syrup and oil and mix together. 
Spread over parchment-lined cookie sheet and back for 30-40min. Stir a couple times throughout.
Remove from oven and str in the dried fruit. Let cool completely before storing.


To Serve:

Simply place about 1/2 cup of chia seed pudding (or more) into a bowl, top with a few scoops of nut granola and fresh fruit. Enjoy!




Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.

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