- Dieters will appreciate the nutrition they can get from chia seeds, which have double the amount of potassium as found in bananas, 3 times the antioxidants of blueberries, 3 times the iron of spinach and both omega-3 and omega-6 essentially fatty acids. Add these tiny black or white seeds to any food: blended in fruit smoothies at breakfast, sprinkled over vegetables, cooked in soups, or baked into muffins, pancakes, quick breads or cookies.
- Chia seeds have a high level of fiber and can add a sense of satiety when added to just about any food---without carrying extra calories. For example, add one tbsp. chia seeds to a cup of steamed mixed vegetables will make for a more filling and sustaining meal. High satiety makes up an important part of any successful, long-term diet. Many diets fail when dieters find their food choices limited or unappealing, or when low levels of carbohydrates set up dieters for carb binges.
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Incorporate chia seeds into any baked recipe for breads, cookies, cakes or muffins. For example, for every cup of flour used in a recipe, add two tsp. chia seeds. Of course, using olive oil in place of butter and low-fat dairy products such as 2 percent milk in dessert recipes will also lower the saturated fat and calorie content and help you lose weight.
For a quick breakfast, try a chia pudding inspired by a recipe created by Jason Cairns at OrganicJar.com. Roast 1/2 cup of chia seeds in a dry pan, stirring constantly to avoid burning. Remove the seeds from the pan and let them cool slightly. Then place the seeds back in the pan with enough water to cover them and bring to a gentle simmer. Add 2 oz. of a ripe banana, a small amount of cinnamon and 1/4 tsp. vanilla extract. Stir until smooth and cooked---about 4 minutes. Pour pudding in a bowl and eat as a hot cereal, or chill for a pudding texture. Garnish with 2 tbsp. of nonfat, Greek-style yogurt, and drizzle with a very small amount of maple syrup.
