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CH-CH-CH-CHIA

September 15, 2015

I love fibre. There I said it. This should highlight the running theme in most of my posts.  It’s one of my top three favourite nutrients for various reasons (i.e. bowel movement regularity, slows digestions, lowers cholesterol, keeps you full longer, blood sugar control etc.).  There are two different kinds of fibre (soluble and insoluble) – both come from plants, but their benefits slightly differ. Not sure if you are getting enough fibre in your diet or looking for ways to meet your estimated daily fibre needs? Connect with me to find the answers and a plan you are looking for.

 

In the meantime, let’s get you acquainted with chia seeds. Chia seeds are a good source of omega 3 fats (healthy fat that helps to prevent inflammation, heart health benefits and assist with brain function), great source of fibre (oh, we now know the benefits of this) and rich in protein and other micronutrients (e.g. calcium, magnesium, phosphorous etc.). One tablespoon of chia seeds can deliver approximately 60kcals, 4.5g fat, 5g fibre and 3g protein. One of my favourite snacks to eat for my 3pm pick-me-up is peanut butter-chia energy balls. I pair one or two of these energy balls with a cup of tea, and I’m ready to polish of the rest of my work day. Give it a try – let me know what you think!

-keeping.up.with.the.dietitian

 

No Bake Peanut Butter Chia Energy Balls

Makes  10 servings

 

Ingredients:

2/3c shredded unsweetened coconut

1c whole rolled oats

1/2c natural peanut butter

3 tbsp chia seeds

1/2c dried cranberries

3/4tsp vanilla extract

3 tbsp water

 

To a skillet over medium heat, add the coconut and toast until golden brown (i.e. approximately 1 minute).  Once toasted, remove from heat and place in a large bowl.

To the large bowl add the whole rolled oats, peanut butter, chia seeds, cranberries and vanilla extract - combine well. Cover and let it sit in the refrigerator for approximately 30 minutes. Once the mixture seems dry add the water. Mixture should stick together.

Roll mixture into 10 equal sized balls. Store in an airtight container and keep refrigerated for up to one 1 week. Enjoy!

 

Nutritional Information (per serving):

Energy: 105kcals               Protein: 3.5g      Fat: 6g                  Carbohydrate:12g           Fibre:3g

 

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