Chia , Hemp and Blueberries - Some of the Healthiest Foods on Earth
It's nice to see mainstream getting on the chia bandwagon as Dr. Oz discussed the health benefits of chia seeds on Oprah's show this week. As you know, they are one of my very favorite foods and I have posted recipes using them in salad dressings, muffins and desserts. Today I'm going to share a recipe that takes few ingredients, is easy to prepare and contains some of the healthiest foods on the planet - chia seeds, hemp milk and blueberries.
Hemp seeds and chia seeds contain both of the essential fatty acids alpha-linolenic acid (ALA) from the omega 3 family and linoleic acid (LA) from the omega 6 family. They also contain all of the essential amino acids making them "complete" proteins. Chia seeds are an excellent source of calcium containing 631 mg per 100 grams of seed. The tapioca consistency of the chia seeds along with the natural nutty flavor of hemp milk makes this a delicious and very healthy dessert. To top it off, we add blueberries with their powerful antioxidant abilities from "anthocyanins" known to neutralize free radical damage that can lead to heart disease, cancer, cataracts, glaucoma, varicose veins and other health issues. Blueberries are a very good source of vitamin C and manganese. They are also high in fiber and can be easily found in the local markets in the summertime. Frozen blueberries are available year round.
Beware, not all hemp milk is alike. I love the Living Harvest (Tempt) brand. It's white, creamy and sweet tasting. Being new to hemp milk, I thought I'd try another brand so I picked up some Hemp Bliss. I noticed it was higher in protein but was very disappointed in its taste and its grey appearance. So for the best results, use the Living Harvest brand.
This delicious "guiltless dessert" can be served to your family often with peace of mind. It delivers all of these incredible health benefits yet has zero cholesterol and less than 150 calories per serving. Enjoy!
Vanilla Chia Seed Pudding with Hemp Milk and Blueberries [serves 4]
2 cups sweetened vanilla Living Harvest hemp milk
5 tablespoons chia seeds
2 cups fresh or frozen organic blueberries
6 to 8 drops of liquid stevia (or your favorite sweetener, to taste)
Combine chia seeds with hemp milk and liquid stevia and stir vigorously with a fork for several minutes. Let sit for 15 minutes and stir again until the chia seeds are well blended and separated. Let the mixture sit out for an hour, stir one more time and refrigerate 8 hours, or overnight, until thickened and firm. This is a good dessert to make a day in advance in order to give it time to set. When ready to serve, mix in the blueberries and divide into 4 small serving dishes.
Per serving: 149.5 calories, 7 g fat, 1.5 g saturated fat, 0 g cholesterol, 5 g protein, 26.8 g carbohydrates, 8.3 g fiber, 3.5 g omega 3 and 3.7 g omega 6 fatty acid.