Have you heard of these nutty flavored high protein and omega-3 fatty acid containing seeds and grains? They are a true delight and full of refreshing nutrients that both adults and kids will benefit from.
Flax seed should be ground up to reap all the benefits from this mighty seed. Flax seed is a plant based source for omega-3 fatty acids (a healthy component of fat which helps boost brain function). Just a little bit goes a long way.
Chia seed was an ancient Aztec favorite which provided them with hydration, endurance and stamina. This tiny seed that has also been known to grow a fun plant (ever heard of the Chia Pet?) is full of iron, calcium, omega-3 fatty acids and protein. It can be added to baked goods, used as an egg replacer and blended in smoothies, cereals and salads.
Quinoa originated from Bolivia and is another ancient colonies favorite nutrient rich food. Quinoa is protein rich and a great substitute for gluten containing grains. Quinoa can be used in place of pasta, rice, and even flour in some recipes.
Here is a delicious way to incorporate chia seed into your diet. Who can say no to a cookie?
Chia Banana Raisin Cookies
The original recipe called for dates. I did not have dates so I used raisins. I also added a handful of chocolate. These healthy, but delicious cookies are a great source of protein and omega-3 fatty acids.
Ingredients
- 4 Tablespoons of white chia seeds ( I used black chia seeds)
- 4 Tablespoons of plain flour
- Half a small ripe banana
- 2 tablespoons of chopped dates or raisins
- 2 Tablespoons of rolled oats
- 1 large egg
- 2 tablespoons of honey
- 1 and a half teaspoons of baking powder
- 1 Tablespoon of water
Preheat the oven to 350 degrees. Grind the seeds and the flour together. This makes the seeds grind easier and aerates the flour. I ground the seeds and the flour in my Cuisinart. Put this mixture into a bowl and add the rolled oats. Stir the dry mixture together. Blend together the banana, egg, dates or raisins, honey, baking powder and water. Add a handful of chocolate chips if desired.
Add this to the dry ingredients in the bowl. Mix together. The consistency should be similar to a cake batter but not as runny as a pancake mix.
Drop dessert spoons of the mixture on to an oiled tray. Bake for 15 to 20 minutes, until lightly browned.
Brandi Thompson RD, LD/N is a Registered and Licensed Dietitian in South Florida. Registered Dietitians are the experts in nutrition! Have a nutrition question? Contact her today. Follow her as she explores the ABC’s of Nutrition at www.ABCDEatRight.com. Sign up for the free newsletter so you do not miss a week!
More frequently, we are seeing grocery coupons for healthier fare, so be sure to check online and save some money.
yummy !!