Gearing up for winter, the mighty Chia Seed could save our porridge woes…
I've tried the cold version, similar to "overnight" oats, I found it to be a bit gloopy at first, but just added more yoghurt to loosen it up a bit. I'm sure a berry compote would have been a great addition too, had I had some to hand, of course.
There is a warm version which is clearly the ultimate goal/challenge for the coming months.
After quite a few trials, the Mocha Chia recipe is the one that works for me - I'ts great eaten hot or cold, great flavour (nice hit of coffee) and the texture is good too.
150ml cold 'good' coffee
150ml coconut cream
1 tbs tahini (or another nut butter)
1 tsp vanilla paste/extract
2 tbs granulated stevia (or sweetener of choice) to taste
¼ cup chia seeds
+/- cinnamon to taste
Put all the ingredients in a bowl. Mix and refrigerate overnight.
Heat and enjoy. (I used my microwave, 10 sec increments)
Mocha Chia Breakfast - 1.4g net carbs, 27.1g fat, 5.9g protein
Very low in usable carbohydrate - Almost all of the carbohydrate in chia seeds is fibre (either soluble or insoluble), which means that almost none of it is sugar or starch. This is great for people on low-carb diets.
High in Omega-3 fats - Like flax seeds, chia seeds have a lot of omega-3 fatty acids (most seeds have a lot of omega-6 fat, but very little omega-3 fat)
High in soluble fibre - If you add water to chia seeds, you very quickly will see a gel forming around the outside of the seeds. This is a form of soluble fibre which offers many benefits. Among them is that the gel in our digestive tract tends to slow digestion, and thus blunt the impact of carbohydrate on blood sugar.
High in calcium and magnesium - An ounce of chia seeds (about 2 tablespoons) has about 180 mg of calcium, which would be a significant contribution to the daily requirement. It would also bring you 96 mg of magnesium, which is 30% of the needs of most people.
High in antioxidants - Like flax seed, the delicate omega-3 fats are protected to an extent by the antioxidants in the seeds, and these are good for us, too!
Nutritional Information 2 tablespoons of Chia Seeds
Calories - 138
Total Carbohydrate 12 grams
Fibre - 10 grams
Net (Usable) Carbs - 2 grams
Total Fat - 8.6 grams
Omega-3 Fatty Acids (Alpha Linolenic Acid) - 5.1 grams
Protein - 4.7 grams