Chia Seed Pudding And Hot Cereal

JCB Chia Seed Pudding or Hot Cereal (Chocolate)

JCB Chia Seed Pudding or Hot Cereal (Vanilla)

Chia seeds are my latest obsession. I found organic, 2lb bags of them at my local Costco. Yay!

Chia seeds happen to be super nutritious. Here are my favorite things about them:

1. They are rich in antioxidants.

2. They are carbs BUT basically all the carbs in them are fiber, which means they get digested by your good gut bacteria (they act as prebiotic fiber) rather than you so they don’t raise your blood sugar levels and they are considered low carb. Because they are fiber rich, this also means they are great for digestion and your gut health, and detox (important with skin rashes like eczema).

3. Chia seeds are rich in soluble fiber, so when you add liquid they expand. This helps to fill you up and can aid with weight loss, and constipation.

4. Chia seeds contain some protein.

5. Chia seeds contain omega 3 fatty acids, which are anti-inflammatory (important for skin rashes like eczema).

I’d say they are quite a superfood, don’t you think?

Now for this twofer recipe!

Ingredients:

• 1/4 cup chia seeds

• 3/4 cup water (or milk of choice, I like coconut milk but use water for this step)

• 1 scoop of your favorite protein powder (I like Orgain [recently on sale at Costco :)], chocolate or vanilla)

• 1 teaspoon raw cacao powder (if you are making the chocolate version)

• 1/2 - 1 teaspoon vanilla extract (if you are making the vanilla version)

• 1 cup milk of choice (coconut for me)

• 1 Tablespoon honey, maple syrup, or other favorite sweetener (optional, I don’t add any sweetener)

• 1 Tablespoon butter or coconut oil (optional/if you will be making the hot cereal version)

• Nuts, seeds, berries, cinnamon (particularly good with the vanilla version), other favorite add-ins (optional)

Instructions for chia seed pudding:

1. Mix 1/4 cup chia seeds, 3/4 cup water (or milk), scoop of protein powder, either cacao powder (with chocolate protein powder) or vanilla extract (with vanilla protein powder), and your selected sweetener (optional) in a cup or bowl

2. Place in your fridge overnight or for 2-3 hours (until the seeds soak up all the liquid and form a very thick/solid like paste)

3. Add 1 cup milk of choice, and your favorite add-ins

4. Enjoy!

Instructions for chia seed hot cereal:

1. Follow chia seed pudding instructions numbers 1-2

2. Add 1 Tablespoon of butter or coconut oil and microwave until hot and the butter or coconut oil melts (about 2 minutes)

3. Follow chia seed pudding instructions numbers 3-4

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.

2 Ingredient Banana Pancakes

Bananas are a good source of fiber and dopamine (the feel good brain chemical). They are a powerhouse of nutrients including potassium, calcium, manganese, magnesium, iron, folate, and vitamins B2 and B6. 

If you are avoiding bananas for any reason (blood sugar, allergies/sensitivities, candida/yeast overgrowth, etc.) you can substitute cooked yams, sweet potatoes, or butternut squash.

Eggs are a complete protein (they contain all the essential amino acids). They contain antioxidant nutrients (vitamins A and E, lutein and zeaxanthin), choline (good for your brain), vitamin D (bones, mood, brain), B vitamins (B12 and folate), selenium (mineral important for antioxidant enzymes and thyroid hormone production), and iron (helps your red blood cells oxygenate your tissues).

Ingredients:

• 1 large banana (or 1/2 cup of cooked yams, sweet potatoes or butternut squash)

• 2 eggs

  • If you can’t eat eggs you can substitute

    • Duck eggs, often tolerated by those that can’t tolerate chicken eggs

    • Chia seeds or flax seeds

      • Use 3 tablespoon of chia seeds, OR ground flax seeds mixed with 6 tablespoons of water and let the mixture sit for 15 to 20 minutes or you can prepare it the night before

        • The rule is 1 tablespoon of chia seeds or ground flax seeds mixed with 3 tablespoons of water is equal to 1 egg for baking

• Cinnamon, turmeric (surprisingly good), nutmeg, etc. if desired

Instructions:

• Put all in the blender, blend until it’s a batter consistency

• Pour into a fry pan with hot coconut oil, or butter or ghee (medium heat works well)

• Flip when edges start to brown (they cook pretty quickly so keep an eye on them)

• Top with berries, nut butter, etc., maple syrup or honey if desired (they are pretty sweet without adding maple syrup or honey)

Enjoy!

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.