Chia seeds pack a great healthy punch and here's why!
Chia seeds are nutritional dynamite. Self Nutrition Data says that one ounce (28 grams) yields 137 calories, 9 grams total fat, 1 gram saturated fat, no cholesterol, 5 mg of sodium, 12 grams carbohydrates, 11 grams of fiber and 4 grams of protein. If you are interested in Omega-3, there are 4915 mg in an ounce and 1620 mg of Omega-6.
Mango-Coconut Chia Pudding (courtesy of Ellie Krieger)
3 cups mango chunks, thawed if frozen
1 cup light, unsweetened coconut milk
¼ cup honey
1 tablespoon fresh lime juice
4 tablespoons chia seeds
2 tablespoons coconut flakes
Place 1 ½ cups of the mango, the coconut milk, honey and the lime juice in a blender and blend until smooth.
Divide the mixture evenly among four 8-ounce jars or glasses and stir 1 tablespoon of the chia seeds into each. After a few minutes stir again to insure the seeds are evenly dispersed. Cover, and place in the refrigerator for at least 4 hours or up to 4 days.
Top each with the remaining mango chunks and sprinkle with coconut flakes.
Makes 4 servings
Serving size: 1 pudding cup
Calories 271; Total Fat 10g (Sat Fat 5g, Mono Fat 0.43g, Poly Fat 3.37g); Protein 4g; Carb 47g; Fiber 8g; Cholesterol 0mg; Sodium 18mg
Excellent source of: Vitamin C
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