Keiko

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Moon Wellness and Superfoods — Two simple recipes using chia seeds!

Azusa Matsumoto

Moon Wellness and Superfoods — Two simple recipes using chia seeds!

Hi, it’s Keiko. 



In this article I’m going to share with you some more information about my new method called Moon Wellness. 



Moon Wellness is a lifestyle which incorporates the energy and the rhythm of the Moon to help you live a healthy life full of good fortune, both mentally and physically. 



It goes without saying that our bodies require a well-balanced diet and moderate exercise, and one of the most important things we need to be aware about is food. 



In today’s Moon Wellness Practical Course, I would like to introduce you to superfoods, which are really easy to introduce to our diets, and help promote health and boost the immune system.  



What are Superfoods?



Superfoods are mainly plant-derived foods that contain higher quantities of essential nutrients, such as vitamins, minerals, and healthier ingredients than regular foods. 



In today’s article I want to shine a focus on chia seeds!



CONTENTS 

  1. Nutrition and benefits of chia seeds

  2. Points to keep in mind when eating chia seeds

  3. How to prepare chia seeds

  4. Two simple chia seed recipes

4.1) Chia seed yogurt

4.2) Chia seed lemon soy dressing




NUTRITION AND BENEFITS OF CHIA SEEDS



Chia seeds contain high levels of omega-3 fatty acids, which are effective in stimulating the brain and preventing lifestyle-related diseases.  In particular, it contains alpha-linolenic acid (ALA), which helps to prevent arteriosclerosis by lowering neutral fat levels in the blood. 



It’s also rich in nine types of essential amino acids, proteins which cannot be made in the human body, so it’s highly recommended for vegans who do not consume animal proteins. 



POINTS TO KEEP IN MIND WHEN EATING CHIA SEEDS

  • Be careful not to eat more than one tablespoon (0.35 ounces) of dry chia seeds per day.  Eating too much can result in a loose stomach. 

  • Be sure to soak chia seeds in water prior to eating them.  If you eat them dry, they will absorb water in your body, which may cause constipation. 

  • Be careful not to overheat chia seeds.  Because chia seeds are encased in a shell, there is no worry of the omega-3 fatty acids being easily destroyed if they are exposed to a small amount of heat for a short period of time.

  • One tablespoon of chia seeds is sufficient to supply the total daily intake of omega-3 fatty acids recommended by the Japanese Ministry of Health, Labor and Welfare. 



HOW TO PREPARE CHIA SEEDS



There is no need to wash chia seeds prior to preparing them.  To make the chia seeds swell, soak them for at least 15 minutes in a bowl with 10-15 times the amount of water of the chia seeds.   




For example, for one tablespoon of dry chia seeds, use 10 to 15 tablespoons (5 - 7.5 fluid oz.) of water. 




The chia seeds can be saved in the fridge for approximately one week. 




Once chia seeds have expanded in water, they can be added to uncooked dishes such as vinegar based ‘sunomono’ salad, sesame dressing dishes such as ‘goma-e’, or potato salad.  




TWO SIMPLE CHIA SEED RECIPES 




Chia seed yogurt





Happy points of this recipe





  • There is no need to soak the seeds in water beforehand 

  • The taste of the yogurt does not change

  • Seasonal fruits can be added as a good source of vitamins





Ingredients 





  • 1 teaspoon of chia seeds

  • 1.75oz - 2.50oz of yogurt





Method





  • Mix the chia seeds and yogurt in a container

  • Leave them in the fridge overnight 

  • Add sliced fruit or berries to the yogurt and chia seeds






Chia seed lemon soy dressing 







Happy points of this recipe







  • This dressing contains plenty of fiber 

  • The dressing will take on an Asian flavor if you substitute sesame oil for olive oil 

  • The characteristic jelly-like texture of the chia seeds makes this dressing a great match with all salad ingredients







Ingredients

  • 1 tbsp   Chia seeds soaked in water

  • 1 tbsp   Soy sauce

  • 1/2 tbsp   Water

  • 1/2 tbsp   Lemon juice

  • 1tbsp   Olive oil

  • Small package of thinly sliced bonito flakes (0.07oz)







Method

  • Add all of the ingredients into a bowl and mix together 

  • Pour the dressing on top of your favourite salad 







Notes of caution

  • You can add dried chia seeds to store-bought salad dressing, but since the chia seeds do not soak up oil, a non-oil based dressing is recommended. 

  • Soaking the chia seeds in 10 - 15 times the amount of water and leaving them at room temperature for a day will make the chia seeds fully expand.

  • Chia seeds can be enjoyed for their plump, jelly-like texture.  Simply adding them to your regular dishes is an easy way to increase the nutritional value of what you eat. 







Be sure to give these two simple chia recipes a try ♪