Chia seeds are native to South America. They are a nutrition powerhouse. A serving of 28 gms contains:
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.
These are the reasons I love chia :
* High in protein
* Full of antioxidants
* Can be used as an egg replacement
* Contains 18% RDA of Calcium
* High fibre, wholegrain
* Easy, versatile meal
Cashew cream & chia parfait
I usually love my parfaits with coconut yoghurt – but I ran out, so I whipped up some cashew cream as a substitute. Its creamy decadence is wicked and calorie wise should definitely be restricted! However its a versatile cream that can be used on top of anything from pancakes to soups.
Cashew cream recipe adapted from http://www.healthyblenderrecipes.com
1 cup raw cashews soaked for 2 hours
1/4-1/2 cup filtered water depending on desired thickness
1-2 tablespoons brown rice syrup, plus more to taste
1/2 teaspoon natural vanilla extract, plus more to taste
a pinch of Celtic/himalayan sea salt
Throw everything into the blender and blast on high until thick and creamy.
It is a good idea to start with ¼ cup of water, and then gradually thin it out in order to achieve the desired thickness.
**Please note – you will need a high speed blender in order to achieve a really creamy consistency. With a conventional blender, you must soak the cashews by covering with room temperature water for about 4 hours or the quick way (albeit not raw) by covering with boiling water for 15 minutes.
1/2 cup frozen berries (thawed)
Water to blend
1/4 cup soaked chia
Extra brown rice syrup for topping
I keep a jar of soaked chia in the fridge, however if you are making this last minute use boiling water for instant soaked chia!
Blend your berries with a little water.
Start your parfait with the chia, then layer with berries, cashew cream and LSA, finishing with cashew cream on top and a sprinkle of LSA and a streak of syrup.
You can add seeds or nuts or granola to give it some crunch!