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MailTribune.com
  • Champion chia

    Tiny seeds pack big nutritional punch; Co-op class teaches tricks for its use
  • The "pudding" that nutrition consultant Tiazza Rose prepares is quicker than any packaged powder.
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    • How to use chia
      Here are some suggestions for using raw chia seeds:
      • Sprinkle over yogurt, oatmeal and cereals.
      • Stir into drinks and smoothies.
      • Toss in mixed greens, rice, pasta or potato...
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      How to use chia
      Here are some suggestions for using raw chia seeds:

      • Sprinkle over yogurt, oatmeal and cereals.
      • Stir into drinks and smoothies.
      • Toss in mixed greens, rice, pasta or potato salads.
      • Add to muffin and cookie recipes.
      • Make a pudding, stirring the seeds into almond milk (or other dairy, rice or coconut milk).
      • In a clean coffee grinder, grind the seeds into a coarse flour (often called milled chia) and use it in baked goods.
      • Make chia gel — Soak about 2 tablespoons of seeds in 1 cup cool water. The seeds will swell, and mixture will become gelatinous. You can thin gel if too thick. Add gel to water and drink as is. Use the gelatinous mixture as an egg replacer in some recipes (amounts of other liquids in the recipe may need adjustment). Use it as a thickening agent in salad dressing and some sauces and soups.
  • The "pudding" that nutrition consultant Tiazza Rose prepares is quicker than any packaged powder.
    Soaked chia seeds provide a gelatinous medium for raw chocolate and the natural sweetener stevia to conclude a healthful meal.
    "The chia pudding is always like the star," says Rose.
    Chia's stardom can be summed up for many people in a single phrase: "ch-ch-ch-chia," the television jingle for pet-shaped, terra-cotta planters that sprout furry greens after being slathered with moist chia seeds. Decades later, chia is enjoying new status as a "superfood" for its high levels of fiber, protein and omega-3 fatty acids.
    Food companies are capitalizing on chia. Global product launches of foods containing chia were up 78 percent in 2012, according to research firm Mintel. Dole Nutrition Plus launched a line of whole and milled chia and products containing chia.
    Rose isn't as enthusiastic as some chia advocates but calls it "a nice mental trick" for adding some nutritional value to foods that might otherwise be lacking. Her first cooking class for weight loss, planned Saturday at Ashland Food Co-op, features chia seeds.
    "It's definitely for people who like ... that Jell-O texture, that pudding texture."
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