Tag Archive for: superfoods

Benefits of Chia Seeds

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Do you know the many benefits of chia seeds? They are truly a superfood.  Many of us have heard of the Chia Pet. Some of us even remember the silly “chi, chi, chia” jingle! But have you heard of eating chia seeds? Chia seeds are one of the most nutritious superfoods known yet so few people are enjoying them.

I made this video to help share the beauty of chia seed consumption and I’ve got loads of chia seed facts below the video. After you’ve learned a thing or two about the amazing chia seed, get yourself some and add them to your diet for wonderful nutritional benefits.

How to Prevent Chronic Disease with the benefits of Chia Seeds

  1. The gel that forms when a chia seed is soaked is due to soluble fiber in the chia. In your digestive system, this gel actually slows down the conversion of carbohydrates to sugar, thus helps to stablize blood sugar.
  2. Chia is an excellent source of Essential Fatty Acids, which are critical for concentration and other brain functions.
  3. Chia nutrients like proteins, essential fatty acids, antioxidants, fiber, and complex carbohydrates energize you.
  4. Chia seeds swell in water and help to make you feel full and potentially eat less which can help in weight loss efforts.
  5. Chia contains soluble fiber has been shown to help lower cholesterol.
  6. Chia is high in protein and helpful in a weight loss or muscle building diet. Plus it’s even low-carb and vegetarian!
  7. Chia contains calcium and contains the trace mineral boron which speeds the rate at which calcium is absorbed and utlized by the body.
  8. Remember that chia seeds are loaded with over 60% omega-3 essential fatty acids. Not only are they good for your mental clarify, those same essential fatty acids help skin, nails, and hair grow strong and healthy. Plus, they’re also a great source of protein, which is essential to grow healthy hair, nails, and skin. They contain more omega-3’s than flax seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes.
  9. Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars.

More benefits of chia seeds…how to prevent digestive health issues

  • Chia seeds can soak up to ten times their weight in water! If it were to soak for half an hour or so, the gel effect is even more dramatic. The gel is an actually soluble fiber that is swelling in the water into hydrophylic colloid that has a medicinal affect for many digestive health issues.
  • Chia seeds provide calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorption of calcium by the body).
  • Chia is a gluten-free source of fiber and nutrition. Chia is beneficial to the digestive system.
  • Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, chia seeds are a good source. Plus, the protein source in chia is readily digestible and available to the body.
  • Chia has both soluble fiber (which forms the outer gel), and insoluble fiber. Both types of fiber are healthy for the digestive system. The insoluble fiber helps cleans the intestinal tract. The soluble fiber can act as a prebiotic and help feed the good bacteria in your digestive system.

Note: Chia seeds do not need to be ground for their nutrients to be available to the body. Plus, chia is very shelf stable without the need for special packaging or concern of rancidity.

Share your favorite Chia seed recipe! I just finished wild blueberry chia gel with maple syrup. It was delicious.

Black Cherry Smoothie in glass jar

Smoothie Recipes

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The simplest and most delicious way to add more plants to your diet is through easy smoothie recipes. Consuming plants add more fiber and antioxidants to your diet. Plants are the key to reduce disease and inflammation plus maintain a healthy pH for proper digestion.

Protein Options

If you need a clean, tasty plant-based protein powder that is also delicious, try PowerMeal which is what I use and recommend. This link will save you 20%.

Smoothie Recipes

Here are a few recipes I love:

Black Cherry Smoothie in glass jarCherry Pie Smoothie

  • 1/2 cup frozen organic cherries
  • 1/2 cup organic vanilla plant-based yogurt
  • 1 cup water or coconut milk
  • 1/3-1/2  frozen banana
  • 1 scoop vanilla plant-based protein. Blend all in a blender or Vitamix. Enjoy!!

Winter Spice

  • 3 oz organic apple juice
  • 1 red organic apple sliced
  • 1 scoop frozen organic vanilla plant-based yogurt
  • 1/4 tsp. Cinnamon
  • 1 scoop vanilla plant-based protein

Place all ingredients in a blender and blend until smooth.

Christmas Coconut:

  • 1/4 cup apple juice or water
  • 1/2 cup grated unsweetened coconut
  • 1 T coconut oil or coconut cream
  • 1 tbsp. coconut milk
  • 1 banana frozen
  • 1 tsp Honey
  • 1 scoop vanilla plant-based protein

Peppermint Delight

  • 1 cup plant-based milk (use oil free brands like Malk or Califia)
  • ½ cup vanilla organic plant-based yogurt
  • 1/8 tsp Peppermint Extract or 1 drop peppermint essential oil (food grade)
  • 1 scoop vanilla plant-based protein

Pumpkin Gingerbread Smoothie

  • 1 cup water
  • 1/4 cup rolled oats
  • 1 tbsp chia seeds
  • 1/2 cup pureed pumpkin, organic (not pumpkin pie mix)
  • 1 tbsp blackstrap molasses
  • 1 small frozen banana
  • 1 tsp cinnamon
  • 1/2 tsp ginger
  • pinch nutmeg
  • Ice, if desired

Soak the oats, almond milk, and chia seeds for at least an hour or overnight. This helps them digest better and it also gives the smoothie a smoother texture.

Place all ingredients into a blender and blend until smooth. Add ice if desired.

Pear Ginger Smoothie

  • 1 organic sliced pear
  • 1-1 1/2 inch of ginger root (peeled)
  • 2 cups of water or plant-based milk plus ice
  • 2 scoops of vanilla plant-based protein
  • 2 scoops Phytogolds (ginger, turmeric, mango, cardamom, vanilla bean and black pepper fruit)* optional

*Phytogolds powder helps optimize digestive health and antioxidant capacity with a blend of phytonutrient-rich superfoods and fermented golden botanicals.

Blend all in blender or Vitamix.  This is one of my favorites! Makes 2 servings.

Chocolate Covered Cherries

  • 1 cup water or plant-based milk
  • ½ c organic sweet cherries pitted fresh or frozen
  • 1 scoop chocolate plant-based protein
  • Add a few ice cubes if you use fresh cherries versus frozen if you like it chilled

Blend in blender or Vitamix and enjoy!

Turmeric Tea

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What are turmeric and turmeric tea? Turmeric, an herb often used in cooking, has many great health benefits. Turmeric, a plant in the ginger family. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant.

Meghan Telpner, author of the blog Making Love in The Kitchen, shared the following benefits one should consider it.

Historically, turmeric was used in Ayurveda and other traditional Indian medicine, as well as in Eastern Asian healing such as traditional Chinese medicine. In India, it was traditionally used for disorders of the skin, upper respiratory tract, joints, and digestive system.

Today, turmeric is promoted as a dietary supplement for a variety of health conditions, including arthritis, digestive disorders, respiratory infections, allergies, liver disease, depression, and many others.

I love that this recipe is gluten-free and dairy-free which makes this recipe even better for the digestive system. Plus it is super simple to make.

Turmeric Tea Ingredients*

  • 8 ounces (1 cup) coconut milk (or any plant milk)
  • 1/2 teaspoon turmeric powder
  • 1/2-inch wide round slice of ginger root, peeled and finely chopped
  • Dash of cayenne pepper
  • 1/2 – 1 teaspoon honey or other natural sweeteners
  • Optional additions: cinnamon, cardamom, nutmeg, etc

Instructions

Gently warm the milk on the stove. In a mug, combine the remaining ingredients. Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.

If you love turmeric as much as I do, check out this Maple Pecan Cauliflower recipe!

It’s so delicious on a chilly night and so therapeutic if you are having digestive issues. I’m all about supporting the gut so let me know if I can help you further. I’m one of the top Digestive Health Specialist in the Summerville, SC area but work with people all across the U.S. If you’d like to learn more about gut health, we’d love to connect!

*Recipe courtesy of Joanna Kneller.

 

Refreshing Radish Salad

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This refreshing radish salad is great for summer and easy to make. Fresh radish is nutrient-dense packed with Vitamins E, A, C, B6, and K. Plus it’s high in antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron and manganese. Radishes are in the cruciferous family which help protect again cancer and other disease.
And I have to admit, I’m not really a fan of radishes but they came in my CSA (Community Supported Agriculture) box so I needed to find a way to enjoy them.

Both red and daikon radishes offer various health benefits, but they contain different nutrients and compounds. Red radishes, known for their peppery flavor and vibrant color, are a good source of vitamin C, fiber, potassium, and antioxidants like anthocyanins. These antioxidants may help reduce the risk of chronic diseases by combating oxidative stress in the body.

Daikon radishes, on the other hand, are larger and milder in flavor compared to red radishes. They are rich in vitamin C, potassium, folate, and antioxidants like quercetin and phenolic compounds. Daikon radishes also contain enzymes that aid in digestion and have been associated with potential anti-inflammatory effects.

Both varieties are low in calories and high in fiber, which can support digestive health and help with weight management. Additionally, radishes, in general, contain compounds that may have antimicrobial properties, supporting the immune system.

As always, to minimize herbicide and pesticide exposure and take stress off the body, use organic ingredients.

Refreshing Radish Salad Ingredients

  • 2 cups peeled and thinly sliced daikon (Japanese white radish) or red radishes*
  • 1 cup thinly sliced green apple, sliced into half-moons
  • 1/3 cup grated carrot
  • 1/4 cup thinly sliced red onion, sliced into half-moons
  • 1 red radish, grated
  • 1/4 cup freshly squeezed orange juice
  • 2 tsp brown rice syrup (agave can also be used or honey)
  • 1 tsp freshly squeezed lime juice
  • 1 tsp sea salt or celtic salt
  • 10 leaves fresh mint or cilantro (optional)
*I didn’t have the daikon radishes so I used red radishes. It was still delicious.

Refreshing Radish Salad Directions

  1. Combine the daikon, apple, carrot, onion, and red radish in a large mixing bowl.
  2. In a small mixing bowl, whisk together the orange juice, rice syrup, lime juice, and sea salt.
  3. Pour the liquid over the vegetables and toss well to combine.
  4. Garnish with the mint and cilantro.
  5. Enjoy this refreshing radish salad and let me know in the comments what you think of this recipe.

 

To learn more about how to support your health and prevent disease through nutrition, digestion, supplementation, and detox, book a call with me today. Let’s discuss personalized strategies to help you and your family feel renewed and vibrant. Your health is worth investing in!