Nutrient Dense Snacking
By Tory Wegner, LAc
Here are two quick and delicious recipes for healthy, nutrient-packed snacks.
Chia Seed Pudding
This is a simple, delicious, and very nutritious snack or better yet, dessert. Chia seeds are tiny nutrient powerhouses full of omega 3 fatty acids, fiber, protein, and alpha-linoleic and linoleic acid. Unlike flax seeds, chia seeds don’t need to be ground up in order for the body to absorb the nutrients. Coconut milk is high in essential chain fatty acids and tastes great!
Ingredients:
¼ c chia seeds
1 c coconut milk
Sweetener to taste (honey, agave, maple syrup, stevia etc.)
Combine the chia seeds, coconut milk, and sweetener
Refrigerate for 2-3 hours, the milk turns into a pudding like consistency
Add in your choice of fruit, vanilla or almond extract, even a little cocoa powder
Enjoy!
Flax Seed Muffins
?This is one of my favorite recipes because it is so fast, easy, versatile, and nutritious! Flax seeds are high in fiber, antioxidants, and omega 3 fatty acids. Also, flax seeds are very low in carbohydrates, which makes them ideal for people who are limiting their intake of starches and sugars. Since it is so high in fiber, it helps you feel satisfied for longer.
Ingredients:
¼ c flax seed meal
½ tsp baking powder
¼ tsp or 1-2 packet stevia powder (or sweetener of choice)
1 tsp cinnamon
1 egg
1 tsp oil (canola or coconut)
Directions:
Place all the dry ingredients in a coffee mug
Add in the oil and egg and mix well
Microwave for 1-1 ½ minutes
Transfer to a plate
Eat plain or add topping of your choice (butter, peanut butter, jelly, etc. if desired)
Now, aside from the fact these muffins are so quick to make, what I really love about them is their versatility. You can make them sweet by adding frozen berries, nuts, and even a little cocoa powder. On the other hand, you can also make them savory by skipping the stevia and adding other seasoning like garlic powder, parmesan cheese, or small chunks of meat. Sometimes I even like to cut the muffin into thin slices and making little round sandwiches out of them. Be creative and play around with this recipe, it’s so nutritious you can’t go wrong!