I guess its time for another one of my tirades about the importance of eating plenty of Omega-3 fats. Omega-3 oil is usually thought of as “that healthy stuff in fish”. But, what if you don’t want to eat fish every day? You have a choice that is little known but extremely nutritious. Chia is the richest plant-source of this healthy oil. By weight, chia contains more omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. USA Weekend magazine also reports on a study where overweight dieters who included omega 3s in their eating plan lost 2 more pounds monthly than the control group, who did not.
To help ensure regularity, you need plenty of soluble and insoluble fiber in your diet. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed ensures the easy movement of food.
Chia seeds are more nutritious than many health foods!
- 700% more omega 3 than salmon.
- 1400% more Magnesium than Broccoli
- 500% more protein than Kidney beans.
- 500% more calcium than milk
- 200% more iron than spinach.
- 100% more potassium than banana.
- 100% more fiber than bran flakes.
- 300% more selenium than flaxseed.
Anti-oxidants are always in the news for their superfood health benefits. You know that blueberries, cherries, raspberries and several exotic fruit have them, but did you know that chia is extremely high in anti-oxidants too? This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich antioxidant content.
Vegetable Stir Fry with Chia seeds
1/2 teaspoon olive oil
2 tablespoons dry chia seed
1-2 tablespoons ginger root (minced)
3-4 garlic cloves (finely chopped)
1/2 teaspoon toasted sesame oil
3 tablespoons soy sauce
1-2 tablespoons rice wine vinegar
3/4 cup water
2-4 cups kale (coarsely chopped)
2 carrots (thinly sliced)
1/2 onion (sliced)
1/2 bell pepper (thinly sliced)
3 oz mushrooms
2 tomatoes (chopped)
5 cups cooked brown rice
In a large wok or skillet, saute ginger & onion in oil over medium heat until softened (approximately 3 minutes). Add tamari, rice wine vinegar, and water. Stir fry for additional 3 minutes. Add vegetables, garlic, tomatoes, and chia seeds. Cover and cook for 10 minutes or until vegetables are tender, but still firm. Stir occasionally. Serve over rice.
To your good health,
Randy Powell, Eating-Veggies.com