Add chia seeds to your diet by making this yummy, thirst-quenching smoothie! By Estelle Low
Make a refreshing post-workout smoothie with chia seeds. Photo: nutria3000 / www.123rf.com
You’ve probably heard about the wonders of chia seeds. Proponents weren’t exaggerating: Six teaspoons offer 10g of fibre – more than twice the amount in a serving of oatmeal, and five times that in a slice of wholemeal bread.
Chia seeds are also a weight-watcher’s best friend: when soaked, these crunchy black seeds expand significantly, making you feel full faster and for longer. Plus, they boast high levels of protein, minerals and heart-healthy omega-3 fatty acids.
To get started, try this delicious and refreshing smoothie. It will keep you going back for more.
Ironman Smoothie with Chia Seeds
Ironman smoothie with chia seeds. Photo: Joyotee Ray Chaudhury
Total time: 15 minutes
This smoothie is best consumed after a moderate- to high-intensity workout to rehydrate the body and aid muscle recovery. Watermelon has great anti-inflammatory health benefits. Parsley contains beneficial nutrients such as vitamins A, C and K, as well as minerals like iron. Strawberries provide more nutrients like vitamin C, manganese and iron.
- 2 cups watermelon, chopped
- 2 tbsp fresh parsley
- 1 stalk celery
- 1 cup strawberries
- 100ml water
- 4 dates, pre-soaked
- 2 tsp chia seeds
Transfer all ingredients to blender. Blend until smooth, pausing in between to prevent overheating. (Heat destroys fruit enzymes.) Serve fresh. Smoothie can be kept refrigerated for no more than four hours.
(Tip: Add watermelon seeds for extra vitamins and minerals, and goji berries for an antioxidant boost.)
Nutrition score per serving
136kcal, 1.1g fat, 1.9g protein, 4g fibre, 11mg sodium
This recipe was adapted and reprinted with permission from Straits Times Press. The Wholefood Kitchen by Mayura Mohta ($25.68) is available at leading bookstores.