Superfoods! Chia Seeds, Beans, Walnuts
Chia Seeds
Chia seeds are tiny, nutritional dynamos – in fact, they’re the single richest source of plant-based omega-3 fatty acids you can buy. They’re also loaded with antioxidants, protein and minerals, plus soluble and insoluble fiber to help keep your digestion moving in the right direction. What’s more, chia seeds have an unusual property – they swell to more than 5 times their weight in liquid, so adding a spoonful or two to meals will help you feel fuller faster.
How do you eat them? They’re virtually tasteless, so you can drop a spoonful or two into just about anything, including smoothies, sauces, soups and salads.
Chia Pudding Recipe
Ingredients:
1/2 cup chia seeds
1 cup nut milk
2 teaspoons pure maple syrup or raw honey
1 teaspoon vanilla extract
Pinch sea salt
Sliced fruit, granola, sugar free jam, or nuts for serving
Directions:
In a medium bowl whisk to combine chia seeds, milk, sweetener, vanilla, and salt.
Cover and refrigerate until thick, 2 hours to overnight
Serve with mix-ins and toppings of your choice.
Beans
Dense and delicious, beans help raise levels of the hormone leptin, which curbs appetite. They also deliver a powerful combination of B vitamins, calcium, potassium and folate. All of this good stuff will help maintain healthy brain, cell and skin function, and even helps to reduce blood pressure and stroke risk. Pretty amazing, eh? To increase your intake, try eating beans as a filling side-dish instead of bread or potatoes. Beans will help keep you feeling fuller longer and deliver an excellent source of sugar-free energy through much of your day.
Walnuts
You don’t need to eat a lot of them to tap into their power. Just a small handful a day will deliver a healthy dose of omega-3s, alpha-linolenic acid, melatonin, copper, manganese and the hard-to-find gamma-tocopherol form of vitamin E.