【Lemon Chia Seed Pancakes】
Recently one of my friends introduced the Chia seeds to me. Chia seed is an excellent source of omega-3 fatty acids, antioxidants, fiber, protein, calcium, iron, vitamin C and potassium, making it great for digestion, a super food for the brain and heart and for healthy skin, hair and nails. In addition, it has a positive impact balancing blood glucose levels and thus making it awesome for diabetics. The nut-like flavor is very pleasing. Chia seeds are very similar to flax in composition but are easier to digest Chia seeds come from a flowering plant in the mint family that’s native to Mexico and Guatemala, and history suggests it was a very important food crop for the Aztecs.
I have been adding Chia seeds to my diet. This lemon chia seed pancake is an awesome one! The pancake is light, fluffy and refreshing, you got to try it.
Here are some health benefits of chia seeds:
1. Chia is gluten free.
2. It is super high in dietary fibre, making it great for digestion and healing digestion issues.
3. It contains 20% Omega 3 ALA, making it a super food for the brain and heart. Chia has eight times more Omega 3 than salmon!
4. It boasts 20% protein
5. The protein is a complete protein with all 8 essential amino acids
6. It is high in antioxidants (It has a four times higher ORAC value than blueberries)
7. Chia contains five times more calcium than milk
8. Chia contains seven times more vitamin C than oranges
9. It contains three times more iron than spinach
10. It contains twice the potassium content of banana
11. It is food for healthy skin, hair and nails
12. It has a positive impact balancing blood glucose levels (making it awesome for diabetics)
13. Chia makes a great egg replacement. Just combine with water to form a gel, and add it to recipes that call for egg.
Nutrient content and food uses:
According to the USDA, a one ounce (28 gram) serving of chia seeds contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fiber and 4 grams of protein. The seeds also have 18% of the recommended daily intake of calcium, 27% phosphorus and 30% manganese, similar in nutrient content to other edible seeds such as flax or sesame. Chia seeds may be added to other foods as a topping or put into smoothies, breakfast cereals, energy bars, yogurt, made into a gelatin-like substance, or consumed raw.
Meal type: Breakfast
Prepare time: 15 minutes
Cook time: 15 minutes
Yield: 8 servings
1) 1 cup all purpose flour (160g), ½ cup whole wheat flour;
2) 3 tbsp sugar (42g);
3) 2 tsp baking powder (7g), ¼ tsp salt;
4) 1 lemon zest, 1.5 tbsp chia seeds;
5) 1.5 tbsp lemon juice, 1 tbsp corn or vegetable oil; 1 container Greek yogurt (114g);
6) 1 cup almond milk or low fat milk (240g), 1 tsp vanilla extract;
7) 2 extra large eggs.
1: Place all ingredients of Ingredient 1)-4) in a bowl (Picture 1), and mix well with a fork (Picture 2).
2: Place all ingredients of Ingredient 5)-7) in another bowl (Picture 3). Beat with handheld mixer on high speed for about 2 minutes until well combined (Picture 6).
3: Pour the liquid into the dry ingredient bowl (Picture 7). Beat with handheld mixer on medium speed for 1 minute until well combined (Picture 8).
4: Place a non-stick pan on medium heat, coat with a thin layer of oil. Pour about ¼ cup pancake batter into the hot pan, spacing out the pancakes (Picture 9). Cook for about 2 minutes, gently flip the pancakes and cook another 2 minutes until both sides are golden brown (Picture 10).
5: Repeat for the rest of batter. Serve pancakes with butter, maple syrup and fresh berries.