IrmaMy favorite Chia Seeds Smoothie
Disclaimer: I am not a nutritionist, medical doctor, or health professional. Please take the information presented here with a grain of salt and consult the proper medical authorities if you have any questions as how nutrition plays a role in your particular health situation.
Being the Mom of two small children under the age of 3 can be incredibly hectic. I have so much going on and that I need to manage, that a simple nutritious recipe is what I need to accommodate eating healthy to my lifestyle.
Chia seeds, Salvia hispanica, are incredibly jam-packed with nutrition and are so easy to consume. Chia seeds are considered as a superfood because they are a complete protein (meaning they contain all of the essential amino acids humans get from food). [1] There are 9 essential amino acids we, humans, derive from food. They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.[2] According to a scientific article I found, the article analyzed the components of chia seeds and found the presence of all 9 essential amino acids![1]
Chia seeds are also a great source of Omega-3 fatty acids, phosphorus, calcium, potassium, magnesium, and some B Vitamins.[1] Having access to such a powerful and nutritive food is an incredible thing.
So here is a recipe that I love to eat frequently with my family.
Ingredients:
6 tablespoons of Chia seeds, freshly ground.
1/2 pint of fresh blueberries
750-1000 mL of orange juice
Optional: 2 soaked Brazil nuts or a small handful of soaked Walnuts
Instructions:
If you can, freshly grind the chia seeds in a coffee grinder.
Wash the blueberries thoroughly.
If you can, squeeze the juice of oranges until you have 750 - 1000 mL of juice or simply use a store bought orange juice. (Make sure the sugar content is as low as possible).
Rinse the nuts, if using.
Blend ingredients together.
And voilá! You have a delicious and nutritious Chia seed smoothie! This recipe serves 3 people. If you happen to make this smoothie, let us know what you think in the comments below. Have a wonderful day!
References used in the creation of this article:
[1] Kulczyński, B., Kobus-Cisowska, J., Taczanowski, M., & Kmiecik, D. (2019). The chemical composition and nutritional value of Chia seeds—current state of knowledge. Nutrients, 11(6), 1242. https://doi.org/10.3390/nu11061242
[2] National Research Council (US) Subcommittee on the Tenth Edition of the Recommended Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 6, Protein and Amino Acids.
