Chia porridge is one of my go-to breakfasts. Chia (Salvia Hispanica) is not only high in protein, but also a quality source of protein. What does a ”quality” source of protein mean? Quality means that its amino acid profile is complete — chia seeds are 20% protein and that protein is made up of 19 amino acids. In other words, 1oz of chia seeds contains 4.7 grams of protein. For a plant-based diet, that’s high quality.
The Skinny on Chia Seeds
Chia seeds are also high in fiber (note how it gelatinizes when added to liquid), which aids in lowering cholesterol, managing diabetes, and promoting regularity (by moving and pushing roughage through the gastrointestinal tract) – keeping you clean on the inside!
Chia seeds are high in antioxidants and are a great source of Omega-3 and 6, also known as essential fatty acids (EFA’s). Those fatty acids promote cell membrane integrity, help reduce inflammation, and promote inflammation when the body needs to protect and heal itself. Not all inflammation is bad, but the American diet is filled with foods that cause excessive inflammation, the goal is to create a balance by consuming various EFA’s.
Chia Seeds & Weight Loss
As for the “weight-loss” component, I have yet to read a study that indicates that consuming chia seeds promotes weight loss. Magazines and the online media like to taut chia seeds ability to reduce weight because they are filling (hey, they are high in fiber). Remember how the seed draws moisture to it and gelatinizes? This holds true when chia seeds enter the stomach and move through the GI. People feel full and satiated after consuming chia seeds – is it any wonder why the press says that chia seeds promote weight loss? Basically, you’re full. It doesn’t take a whole lot of chia porridge to feel satiated, but don’t go “starving in the dessert” (a term used by Jae Berman, RD, CSSD) — add fruit to your porridge and enjoy a side of steamed spinach with a cup of strawberries to round out the meal.
As you experiment with this recipe, you may opt to change it up. For instance, you may or may not want to use flax seeds. The recipe below includes flax seeds as it is a high source of Omega-3 EFA’s, and I happen to have some left over from another recipe I just made (flax crackers). I left 1 tsp flax seeds unground because it adds variety to the porridge texture. You may decide to grind all the flax seeds. Remember – flax seeds must to be ground in order for body to absorb the Omega-3 EFA.
I also used Vega Sport Performance Protein Powder because it is a complete protein, blended from sprouted whole grains such as rice, pea, alfalfa, and SaviSeed (sacha inchi), which is also high in Omega-3 EFA’s. Further, it contains branch chain amino acids (BCAA’s include: L-Leucine, L-Isoleucine, and L-Valine) that are essential, meaning that our bodies can’t make them, so they need to be obtained from plant sources (or for the carnivore, from animals). The body needs the BCAA’s to synthesize other proteins within our body — and that’s a whole other wonderful blog topic! Vega Sport Protein adds a whopping 25 grams of complete protein (per serving) to your breakfast or as a post recovery snack. Despite what some have said, Vega uses agave for that touch of sweetness, not table sugar. It is 100% plant-based and is free of soy, wheat, and gluten.
This breakfast can be made in advance and saved for several days in the refrigerator in a sealed container.
Recipe: Chocolate Chia Porridge — Makes 2 – 4 servings
-1/2 cp chia seeds
-1 tbsp ground flax
-1 tsp flax (unground)
-2 Tbsp Vega Sport Protein Powder (chocolate flavored – or your choice)
-2 Tbsp acai berries (soaked and rinsed)
-1 cup “milk” (almond, coconut, soy)
Combine chia seeds and flax seeds (ground and unground). Combine seeds with “milk” and soak. Allow the mixture to soak for 15 – 20 minutes, until chia seeds are soft and gel-like. Add protein powder and mix well. Add more “milk” to reach desired consistency. Top with acai berries.
Let me know how your porridge turns out! I’d love to hear from you!
By Dorette Franks, founder of Fueling 4 Life and co-owner of Trifiniti Endurance. Dorette offers individual, group, and corporate fitness and nutrition wellness coaching to those seeking nutrition balance, weight loss and athletic performance. Her training plans have been utilized by Nike, The San Francisco Aids Foundation, the Golden Gate Triathlon Club, and has received accolades in SHAPE, Runners World, and Women’s Health magazines.