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Insider Tip to Cut Fat

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Making lifestyle changes doesn't mean depriving yourself; Lifestyle changes mean finding substitutes. Here are a few awesome ways we use Chia Seeds to give old recipes a healthier spin!

WHAT are they?

Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint. A native plant of South America, Chia seeds were an important food for the Aztecs and Mayans back in the day. They were prized for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”

WHY should I use them?

Chia seeds are nutrient dense. This means they pack a ton of nutrition with minimal calories. Just 1 ounce (2 Tbsp.) packs 11g fiber, 4g protein, 9g fat (5g are Omega-3s), antioxidants, calcium, manganese, Magnesium, Phosphorus yet only 137 calories!

Additionally, chia seeds are a “whole grain” food and naturally gluten free. They assist in lowering blood pressure and cholesterol.

HOW do I use them?

BAKING: Use chia seeds as a substitute for butter by creating a gel. Chia seeds soaked in water form a gel. If a recipe calls for 1 stick butter, take ½ the amount and use chia seeds instead! Because 1 stick butter = 8 Tbsp, use 4 Tbsp chia seeds. For every 1 Tbsp. Chia, use 3 Tbsp. water for soaking. Use regular room temp water and soak for 10-15 mins.

SPRINKLE/ MIX: Sprinkle seeds on top of salads, yogurt, oatmeal or mix chia seeds into salad dressings or smoothees.

SOAK: Overnight soak ¼-1/2 cup oatmeal + 1-2 Tbsp. chia seeds in water, in a mason jar. In the morning, you have breakfast or lunch to go!

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