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  • Irma

My 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:

  1. If you can, freshly grind the chia seeds in a coffee grinder.

  2. Wash the blueberries thoroughly.

  3. 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).

  4. Rinse the nuts, if using.

  5. 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.


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