Small but Mighty: The Chia Seed

 The Chia Pet dominated the stocking stuffer and gag gift markets of the 90s.

Did you ever own one?

Turns out, the chia seeds of these sweet little ceramic critters are considered superfoods because of their complex nutritional profile. 

Chia seeds are said to have 2x the protein of any other seed or grain.

3x more iron than spinach.

5x the calcium of milk.

They are also a fantastic source of fiber.

*5 times the calcium of milk, plus boron which is a trace mineral that helps transfer calcium into your bones,

*2 times the amount of potassium as bananas,

*3 times the reported antioxidant strength of blueberries

*3 times more iron than spinach

*copious amounts of omega-3 and omega-6, which are essential fatty acids


Learn more: http://www.naturalnews.com/022468.html#ixzz1k835Njfu

Chia seeds can be easily incorporated into a lot of dishes. They have a mild and pleasant flavor. 

You can add them to smoothies, bake them into your favorite cookie recipes or sprinkle them into oatmeal. 

Organic chia seeds are very reasonably priced, and a little goes a long way.

We get ours in bulk at the local co-op, but good deals can easily be found online.

So be liberal in your chia sprinkling. Go nuts!

 

Chia Seed Maple Pudding 

(adapted from www.whatscookinggoodlooking.com)

Makes 6 dessert size portions.

A great sweet treet for any time of day, chia seed pudding is similar to tapioca pudding in consistency but it is packed with all of the nutritional value chia seeds have to offer.

4 cups of almond milk (I used vanilla, but plain is probably good too)
2 teaspoons of vanilla extract
1/4 cup of maple syrup (you may want to add a bit more if you have a sweeter tooth)
3/4 cup of chia seeds

bananas, blueberries, strawberries (optional)

In a large bowl, mix together the almond milk, vanilla extract and maple syrup until combined. Gently stir in the chia seeds. Cover and refrigerate for at least 4 hours, to allow the chia seeds to gel and firm up. Spoon into individual dishes, top with fresh fruit and serve!

Snowpocalypse 2012 and Avocado, Spinach and White Bean Enchiladas

Day #3 of "Snowpacalypse" in the Pacific Northwest.

The snow has finally stopped, but the roads are still frozen solid.

I guess you could say the cabin fever is setting in...

We took a break from the jigsaw puzzles and movies to take a long walk through the winter wonderland.

Our town was blanketed with 6" of snow.

It was so quiet. So peaceful.

With no cars braving the roads, we danced in the middle of the street!

Cadence brought her tennis ball. She always carries it with her no matter how long the walk. 

The beach was abandoned, but beautiful, covered in snow.

After the cold walk, we had a hankering for spicy Mexican food. 

I made Avocado, White Bean and Spinach Enchiladas with homemade enchilada sauce. 

This dish is totally vegan, but can easily become a carnivore's delight!

Please forgive my food photography skills...this dish tasted much better than it looks in this photo. 

Avocado, Spinach and White Bean Enchiladas (Vegan)

Adapted from The New Enchanted Broccoli Forest by Mollie Katzen

Preparation time: about 15 minutes

Cook time: 30 minutes

Serves 4

½ cup fresh lemon or lime juice

3 medium-sized ripe avocados, diced

1 cup cooked white beans

1 cup frozen corn thawed

1 cup packed fresh spinach

1 cup fresh cilantro leaves, minced, plus more for garnish

3 medium-sized tomatoes, diced

6 scallions (both green and white parts), diced

tortillas of your choice (I used organic corn tortillas)

Red Enchilada Sauce (see recipe below)

1 teaspoon ground cumin

3 medium cloves garlic, minced

1 teaspoon salt

1. Preheat oven to 325 degrees. 

2. If you are using frozen tortillas, defrost them first--fully wrapped--to prevent their drying out.  

3. Prepare the sauce (see below). 

4. Place lemon juice in a medium-sized bowl. Peel and pit the avocados, cut them into small dice and add them to the lemon juice. Toss lightly. 

5. Add remaining ingredients and mix gently.

6. Moisten the tortillas. Katzen has a great summary of the three methods:

   a. Sauté them briefly on each side in a little oil ("Very briefly" means approximately 10 seconds.).

   b. Dip them briefly in the sauce ("Briefly" means a dunking, not a bath). I used this method.

   c. Dip them just as briefly in water (least desirable, however easiest).

7. Assemble the enchiladas by placing a few tablespoons of filling on one side of each tortilla and rolling it up. Pour a small amount of sauce into a shallow baking dish, add the enchiladas and pour the remaining sauce over the top. Cover with foil, and bake for about 30 minutes.

For the Red Enchilada Sauce

5 medium-sized tomatoes, diced

1 large red bell pepper, minced

1 tablespoon salt

5 large cloves of garlic, minced

1/2 teaspoon crushed red pepper

1/2 teaspoon ground cumin

1. Place all ingredients in a saucepan and bring to a boil. Lower heat, partially cover and simmer for about 15 minutes. 

2. You can leave it chunky of puree in a food processor or blender (I used an immersion blender). For extra smooth sauce, pass the puree through a fine strainer or sieve (I did not do this).