Helping families create a healthy relationship with food for their children.
Kid Friendly Chia Seed Recipes
I’m a big fan of Chia seeds and add them to my family’s cereal, baked goods, yogurt and salads. Each 2 Tablespoon serving of these nutritious powerhouse seeds are packed full of:
4 grams of protein
8 grams of fiber
4 grams of Omega-3 fatty acids (ALA)
150 grams of calcium
All the essential amino acids,
Great source of iron and zinc
Vitamins (B, D, E).
What’s not to love! Chia seeds are a great food to include in our kid’s diets.
I’d like to share two of my favorite recipes using Chia Seeds. The first one evolved around finding a new low sugar fruit topping that can be used on unflavored yogurt to replace our sugar added yogurt options. Most yogurt has 8-12 grams of added sugar, this topping will only provide 2 grams of added sugar per 2 Tablespoon serving.
Chia Seed Fruit Topping:
1 cup pomegranate juice (unsweetened) or any other berry juice.
3 TB of Chia Seeds
2 TB honey
In a small saucepan, combine the juice, seeds and honey and bring to boil over medium high heat. Reduce heat to medium-low and cook, stirring for about 3 minutes. Remove from heat and transfer to an airtight container. Chill until the jam topping sets, about 2 hours.
Nutritional information: 8 servings (2 TB), 52 calories, 2 grams of added sugar, 6 grams of total sugar.
My other favorite recipe is a homemade cookie recipe my whole family enjoys. These are packed full of brain healthy Omega 3 fats with the walnuts and Chia seeds. This is a double batch and makes 4 dozen cookies. They freeze well to save for later or you can cut the recipe in half to make a smaller batch.
Chia Seed Chocolate Chip Cookies
1 1/2 cup of rolled Oats
2 cups of Wheat flour
¼ cup of Chia Sees
1 teaspoon of Baking soda
1 teaspoon of salt
½ cup coconut oil (1/2 cup butter optional)
½ cup canola oil
1/3 cup of brown sugar
1/3 cup of granulated sugar
2 teaspoons of vanilla
1 cup chocolate chips
½ cup chopped walnuts
Preheat the over to 350 degrees.
Grind the oats in a blender or food processor and transfer to a bowl. Mix in baking soda and salt. Blend coconut oil with sugars, egg and vanilla. Beat until smooth and creamy. Slowly add the dry ingredients with the mixer running and beat on low speed until just combined. Stir in the chocolate chips and walnuts. Drop the dough by heaping spoonful onto prepared baking sheet or roll into balls for a more uniform cookie.
Bake for 15 minutes until edges are golden. Remove and transfer to cooling rack.
Nutrients: 105 calories, 7 grams of fat, 2 grams of fiber, 5 grams of sugar, 2 grams of protein.
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