Real Food: Chia Seeds, Two Ways

To close the week, I thought I'd share a couple of very easy ways to incorporate chia seeds into your diet.

Chia seeds (yes, these chia seeds) have a lot to offer, like fiber, omega 3 fatty acids, protein, antioxidants and calcium.  They also increase satiety (they help you feel fuller longer) and have a cleansing effect.  You can add them to many foods you already consume, and you don't need to grind them (like flax) in order to get their full benefit.

Many people like to add chia seeds to shakes and smoothies.  I never do this because I have a problem with chia seeds: the consistency.  I just won't ever get over it.  That said, they can be quite good when prepared well, and rather than hiding them in something I already think is delicious on it's own (like an oatmeal berry smoothie) I like to face them head on and just do it.  

Chia seeds look like an ordinary seed, but when added to a liquid, they start soaking it up and form a gelatinous coating (similar to a tomato seed.)  Mentally, I have a hard time with that texture.  They taste just fine.  It's not you, chia, it's me.

Here are two ways we consume chia seeds: first in a simple chia "tapioca", and next with oatmeal.  My kids inhale this chia pudding, and I don't mind chia seeds in my oatmeal at all.

Simple Vanilla Chia Pudding with Golden Raisins and Almonds

Ingredients:

1C  Original or Vanilla Almond Milk
1/3 C  Chia Seeds
1t  Pure Vanilla Extract (adjust to taste)
1t  Stevia in the Raw or other sweetener (adjust to taste)
1T  Golden Raisins
1T  Crushed Raw Almonds

Stir to combine, cover, and refrigerate one hour or overnight.

This is a basic recipe- you can experiment.  Try decreasing the chia to just 1/4 C to adjust the consisitency, or perhaps substitute with chocolate almond milk.  You can also add new spices or extracts, or toss in some berries, which work well with chia seeds.  

Apple-Sweetened Cinnamon Oatmeal

Ingredients:

The juice of 1/2 apple (about 1/4 C if not using a juicer)
1t to 1T Cinnamon (to taste)
1T  Chia Seeds

Combine the juice, cinnamon, and chia seeds into a small reusable container.  Make several at one time and keep in the fridge up to one week.

To eat, I prepare a bowl of oatmeal, then combine with the chia/apple/cinnamon mixture.  Instantly I have oats with a chia boost, sweetened, spiced, and ready to enjoy.  

Real Food: Apples and Oats.

When I need to eat a meal that's going to keep me energized for hours, I eat this.  For instance, it's the perfect thing to keep me focused and not hungry while I'm running errands, shopping, and out all morning.  But, then again, I usually make this in the afternoon for an energy boost as I head into the witching hour.  It's great with coffee or a hot cup of tea.

A few more notes: This contains a full tablespoon of coconut oil, which contributes 130 out of 325 calories.  If you'd like to use less oil go ahead, but that coconut oil gives a huge boost and makes this meal much more satisfying; it's up to you!

Also, I prefer my oats toasted and chewy.  If you'd like this to turn out more like a traditional oatmeal, add more water as needed and increase the cook time.  You can also increase the oats to a full half cup and increase water in kind.  Quick oats would also speed this up.  When I make this for my children, this is what I do- it makes a great after school snack or quick dinner before we run out the door on a busy night. 

The thing that takes this a step up from traditional apple cinnamon oatmeal is that with this skillet method, the flavors have time to really come together- and most importantly- the oats and spices have a chance to toast for a fuller flavor, which makes all the difference.

You also might consider adding some raisins, dried cherries, etc in with the apples for a little something extra- they will plump up as you cook them.

Apples and Oats

Prep Time: 5 min.

Total Time: 10-12 min.

Serves: 1

Calories: 325

Ingredients:

1 Apple, peeled, cored, and sliced thin

1 T Unrefined Coconut Oil

1/4 C Whole Oats (see above)

1 t Raw Sugar

1 t Cinnamon

1/4 t Cardamom

1/4 t Ginger (Fresh is best if you have it)

1/2 C Water, plus more as needed

1.  Peel, core, and slice the apple into thin, even slices.  I do enjoy eating the peel- but that's up to you! Prep all other ingredients so you can move quickly once you begin.

2.  Heat 1 T Unrefined Coconut Oil in a skillet over medium high heat.  Add apples, turning to coat.  Cook, stirring occasionally, until the apples have softened a bit and are beginning to brown on one side, about 5 minutes. 

3. Add sugar and stir constantly until it has dissolved.  Remove skillet from heat, keep the burner on. Off heat, stir in oats and spices, tossing to coat.  Return to heat, stirring constantly.  This allows the oats and spices to toast a bit, which boosts flavor- but be careful not to scorch them! 

4.  When the oats become fragrant, add the water.  Allow to simmer, stirring often, until all water is absorbed and the mixture is the desired consistency (see above.)

Real Food: Fruit and Nut Bars

A few weeks ago, I ran across this Dr. Oz recipe for a raisin-based brownie and thought, "Oh, I see.  They're using raisins as a binder and sweetener just like Larabars use dates."  

Then I thought, "WHY AM I BUYING LARABARS?!??  I could totally make them myself!"

Larabars, if you don't know, are insane-delicious fruit and nut bars made with very basic ingredients.  There are usually between 2 to 5 ingredients in each bar, and they are grain-free. Kids, adults- everyone loves them.  They're a nice shot of good fat, fiber, protein, and natural sugar.

  I've been known to shove them into the hands of my friends and force them to try one on the spot.  Dates are always the base, adding moisture, texture, and sweetness, taking on the flavors of the nuts, fruits, and spices they are paired with.

My favorites are the Peanut Butter Cookie, Banana Bread, Apple Pie, Pecan Pie, Cherry Pie, Ginger Snap, Peanut Butter and Jelly, and Chocolate Chip Brownie.  (I realized as I was typing this that I have...a lot of favorites.)

Larabars are typically around 200 calories each.  One does not simply eat three of these in a row.  But, they are a smart and sweet treat, and very nice to keep in your bag for emergencies. My favorite way to eat them is in the afternoon with some french press.

These are so simple to make, and I feel like such an idiot for not realizing I could do it sooner.  In creating these, I hoped to capture the flavors, but in a smaller portion; something we could have as a treat without so many calories packed in.  These are great for lunchboxes, too.

Once I decided to make my own, I did a Google search and of course there are tons of Larabar recipes out there.  These, however, are my own recipes inspired by my favorite flavors.  I didn't even read anyone else's.  I have an independent spirit like that.

Be sure to purchase unsweetened, pitted dates.  You should be able to find these with the raisins and other dried fruits at your grocery store.  When you measure the dates, don't pack them in; just pour them in to the top of the measuring cup.  Also, be sure to purchase unsalted nuts, unless otherwise noted.  Toasting the nuts beforehand is optional.  I used raw nuts in all of my batches (except for the peanut batch.)  Experiment, experiment, experiment!  It's hard to go wrong with these.

Basic Technique for Homemade Fruit and Nut Bars:

1.  Combine all ingredients in the bowl of your food processor.

2.  Process until the entire mixture binds, about 2-3 minutes.  For quite some time, the mixture will be chopped up, but not bound.  It will resemble the look of wet sand.  Keep processing until the moment when the entire mixture starts to get lumpy, then binds together into one giant ball, similar to cookie dough in a mixing bowl.  Trust the process.  You'll feel like it will never happen, but, it will!

3. Line an 8x8 pan with non-stick foil or parchment, using enough to hang over the edge for easy removal later.  Place the fruit and nut mixture into the pan and press evenly to the edges, smoothing the top.  If the mixture is sticky, use a rubber spatula sprayed with cooking spray.

4.  Refrigerate until firm, about 10 minutes.  Lift on the foil or parchment to remove from pan and invert onto a cutting board.  Using a sharp knife sprayed with cooking spray, cut the square first in half, then quarters, then rotate pan and cut the opposite way into thirds (making 12 even bars.)

5.  Store between sheets of wax paper or parchment.  These will freeze wonderfully, minding that they are tightly wrapped.

Peanut Butter Cookie

2 C  dates

1/2 C  Dry Roasted Peanuts, Salted with Sea Salt

87 Calories Each

Cherry Pie

1/2 C  Dates

1 1/2 C  Dried Unsweetened Cherries

1/4 C  Almonds

100 Calories Each

Pecan Pie

2 C  Dates
1/2 C  Pecans
1/8 C  Almonds

100 Calories Each

Banana Bread

2 C Dates
1/4 C Ripe Banana
1/2 C Almonds
1/2 C  Walnuts

123 Calories Each

Apple Pie

1 C Dates
1/2 C  Dried Apples
1/2 C  Almonds
1/2 C  Walnuts
1/4 C  Golden Raisins
1/2 t  Cinnamon

111 Calories Each

Ginger Snap

2 C  Dates
1/2 C  Almonds
1/4 C  Walnuts
1/4 C  Pecans
1 inch piece ginger, peeled and quartered
1/2 t  Cinnamon
 1/8 t  Cloves

124 Calories Each

Chocolate Brownie

2 C Dates
1 C  Walnuts
1t  Cocoa Powder
6 pieces Green & Blacks Chocolate, any flavor
Dash Sea Salt

124 Calories Each

P.S.:  Have you ever noticed that the Peanut Butter and Jelly Larabars taste like a Twin Bing?  If you sandwich half a cherry bar between two halves of a Peanut Butter Cookie bar... same thing.  (It's regional; you might not understand.)