Amazing Chia Seed Recipes

Coconut Chia Seed Pudding

What to do with Chia Seeds?

They have the highest plant content of omega-3 fatty acids, but they swell to nine times their original size when swallowed or added to liquid! Hydrated chia seeds help you feel full longer, which is why soaking them before eating is the best way to utilize these seeds. Soaked chia seeds form a gel that is amazing for cooking. Just add one part seeds to nine parts liquid and soak for 30-45 minutes.

Chia seed nutrition benefits are awesome because they help support muscles and deliver protein, fiber, and key vitamins.

A 1-Tablespoon serving (1 FAT option on 5&1 plan) provides:

• 5-1/2 grams of fiber
• 2 grams of protein
• 10% of your recommended daily value of calcium

*NOTE Although Chia seeds have many health benefits, PLEASE make sure you are not at risk for intestinal issues when you use Chia seeds in your diet. I never eat them dry due to the amount of swelling they do in water.  Check out this article if you would like more info. (Intestinal Blockage Risk from Chia Seeds)

*Recipes Approved by Nutrition Support

Double Chocolate Chia Seed Cheesecake

[4 servings: 1 Fueling, 1/4 Lean, 1 Condiment, 1 Fat]

Ingredients:

2 Tablespoons Chia Seeds (2 Fat)

9 ounces water

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4 packets Chocolate Antioxidant Shake

4 teaspoons Cocoa Powder (4 Condiments)

1 cup 1% Cottage Cheese (2/3 Lean)

1 egg (1/3 Lean)

4 Tablespoon Light Cream cheese (2 Fat)
8 Tablespoons water

~Soak 2 Tablespoons Chia Seeds in the 9 ounces of water. Let rest for at least 1 hour or overnight.
~In a food processor, combine soaked chia seeds, Cottage Cheese, cream cheese, chocolate shake packets, cocoa powder and egg then pulse until creamy
~Preheat oven 350*F
~Pour batter into four(4) 7-oz ramekins (spritzed bottom with 1 quick spray Pam to keep cheesecake from sticking.)
~Pour water inside cake pan halfway up to set the 4 ramekins into to bake in a water bath.
~Bake approximately 25-30 minutes. (* Oven temps vary so make sure to watch them. You want a creamy Custard texture not a firm tofu texture.)
~Top with 2 Tbls Rediwhip (1 condiment) just before serving.
~Keep in Fridge 3-4 days or Freeze extras with label of condiments used for each.

Vanilla Almond Chia Yogurt

[2 Serving:1/3 Lean, 1-1/2 Condiment, 1 Fat]

 Ingredients:
2 Tablespoon Chia Seeds (2 Fat)
8 ounces hot water
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8 ounces Fage Total 0% Yogurt (2/3 Leaner)

1 cup Vanilla Almond Milk (1 Condiment)

2 Tablespoons Walden Farms Pancake Syrup OR Sugar Free Torani Vanilla Syrup (1 Condiment)

1/2 teaspoon Vanilla Bean Paste (1 Condiment) 

~Soak 2 Tablespoons Chia Seeds in the 9 ounces of water. Let rest for at least 1 hour or overnight.
Whisk soaked chia seeds along with remaining ingredients then divide evenly between 2 dessert cups.

Coconut Chia Pudding

[4 Servings: 1-1/2 Condiments, 1 Fat]

2 Tablespoons Chia Seeds (2 Fat)

8 ounces hot water

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2 Cup Unsweetened Coconut milk from carton (4 Condiment)

2 Tablespoon Sugar free Coconut Syrup (1 Condiment)
2 tablespoon Fage Total 0% Yogurt (1 Condiment)

6 Tablespoons Half & Half (2 Fat) 

~Soak chia seeds in the hot water for 3 hours over night

~Pulse soaked chia seeds in personal blender

~In a sauce pan combine chia seeds and remaining ingredients and whisk on medium-low heat until it looks slightly thickened.

~Pour into 4 dessert cups and let cool, if desired. *Can be eaten warm, also.

  

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(Average weight loss for Clients on the Optimal Weight 5&1 Plan^™ with support is 20 lbs.)