CHIA PARADISE

In today’s article I want to share with you a healthy easy recipe that made me very happy!

It is a great recipe that can be eaten in the morning or as an afternoon snack and Its powerhouse of nutrients, I will share some details of the benefits of each ingredient after the recipe.

The best routine to have when it comes to eating is to space each meal for about 4-5 hours.

This gives plenty of time for the digestion to occur. It is also a good amount of time to think about before starting any yoga session, mediation, kundalini or gym exercises.

For this super recipe you will need:

Chia seeds

Coconut cream

Peanut butter

Honey

Wasa (or any kind of crispy bread, even granolas; however they often contain a tone of sugar)

Banana

Kiwi

Obviously this is a “base” and you are free to add any fruits you like.
The peanut butter could be replaced by a nice smooth tahini for example.
First place the coconut cream in the fridge, this will give a creamier texture. Overnight is the ideal.

Soak the chia seeds for a minimum of 2h in a bowl or in a glass container; overnight is the best. The recommended daily intake per person is 2 tbsp of chia seeds.

Pour some water over your 2 tbsp and mix well. Make sure all the seeds are submerged.
Do not use too much water. I try to just have enough to cover all the chia seeds. They will start to form a jelly-like texture. See picture below.

Now you have your chia ready, the coconut cream should also have the right texture. You just need to assemble everything together.

Crumbs up the Wasa bread or any crispy bread you have.

Cut the banana and kiwi as you wish, square or round.

Scoop the coconut cream into the bowl alongside with the peanut butter.

Sparkle the bread crumble in the bowl, and finish off with the honey on top!

Enjoy the pure little paradise bowl you just created!

THE HEALTH BENEFITS

Here is some useful information about this Bowl.

CHIA SEEDS:

  • Rich in fibers. Support weight loss and appetite management throughout the day

  • Protein. Chia seeds are complete protein, containing all essential amino acids.

  • Omega-3 important for heart health, brain function, reducing inflammation.

    Pack with important minerals compounds : 


  • Magnesium (+ mood, sleep, exercise performances, lower high blood pressure, muscle movement, nervous system regulation, lower high blood pressure…) “healthline”

  • Phosphorus (+ building healthy bones and teeth, producing energy ATP, supporting muscle and nerve function, filtering waist in the kidney, balanced pH level in blood, formation of DNA and RNA…), “healthline”

  • Calcium (+ bone and teeth, muscle function, nerves transmission, helps in blood clotting process…), “healthline”

  • Zinc (+immune function, wound healing, growth and development ), “national institutes of health, Harvard university”

  • Iron (+ oxygen transportation in blood, fatigue reduction, cognitive function, immune system support, pregnancy health, hair and skin…) “Cleveland clinic”

  • Thiamine B1 (+ convert food into energy, support the nervous system) “Cleveland clinic, national institutes of health”

  • Riboflavin B2 (energy production, cellular function, metabolism of fats, proteins, and carbohydrates) “wikipedia, healthline”

  • Niacin B3 (+ convert food into energy, support the nervous system, digestive system, and skin) “Cleveland clinic, healthline”

  • Copper ( + skin health, boost the production of hemoglobin, boost the immune system, keep bones strong) “Cleveland clinic, healthline”

  • Potassium (+ regulates fluid balance in the cells, supports muscle contractions, nerve signal transmission, and maintains healthy blood pressure, also protect against strokes and kidney stones, and heart health, bone health) “Cleveland clinic, healthline”

  • Manganese ( + bonne health, antioxidant, help reduce inflammation particularly in combination with glucosamine and chondroitin, blood sugar regulation, linked to lower incidence of epileptic seizures, metabolism of nutrients, may reduce PMS symptoms with calcium, protect against free radicals, brain fonctions, good thyroid health) “healthline”

  • Selenium (+ antioxidant, may reduce risk of certain cancers, may protect against heart disease, help prevent mental decline, support thyroid health, boosts the immune system, may help reduce asthma symptoms)

COCONUT CREAM:

Although being a great source of calories and potassium, this should not be overly consumed as it is high in saturated fat. Two tablespoons maximum. It also contains a good amount of carbohydrates, which helps muscle growth

  • Potassium (+ regulates fluid balance in the cells, supports muscle contractions, nerve signal transmission, and maintains healthy blood pressure, also protect against strokes and kidney stones, and heart health, bone health) “Cleveland clinic, healthline”

PEANUT BUTTER:

Good source of protein, however it is not a complete protein and primarily lack of methionine. Healthy fats. Provide antioxidants. Various vitamins and minerals, which can help lower cholesterol

  • Vitamin E (+ antioxydant, immune function, heart health) “Cleveland clinic, healthline”

  • Folate B9 (+ prevent neural tube defects, support heart health, cancer risk reduction, mental health benefits, healthy cell division, potential Alzheimer’s disease prevention) “wikipedia”

  • Niacin B3 (+ convert food into energy, support the nervous system, digestive system, and skin) “Cleveland clinic, healthline”

  • Magnesium (+ mood, sleep, exercise performances, lower high blood pressure, muscle movement, nervous system regulation, lower high blood pressure…) “healthline”

  • Potassium (+ regulates fluid balance in the cells, supports muscle contractions, nerve signal transmission, and maintains healthy blood pressure, also protect against strokes and kidney stones, and heart health, bone health) “Cleveland clinic, healthline”

  • Phosphorus (+ building healthy bones and teeth, producing energy ATP, supporting muscle and nerve function, filtering waist in the kidney, balanced pH level in blood, formation of DNA and RNA…), “healthline”

HONEY:

  • honey is rich in antioxidants

  • It may help to increase the adiponectin levels in the blood stream, an hormone that reduces inflammation and improves blood sugar regulation.
even if honey is a better alternative to sugar it should be consumed moderately. It is also important to make sure the honey is 100% natural, as some producer dilute it with sugar.

  • May improve heart health and prevent heart disease in lowering blood pressure, improve blood fat levels, regulate heartbeat, and prevent the death of healthy cells.

  • Promote burn and wound healing

WASA:

Is the name of a brand selling a crispy bread recipe made with all-grain rye flour. It is sold in most shops. But if you can’t find this particular brand, you can use any crispy bread available in your food store.
Stay alert with the ingredients composing the product, even for the WASA bread, some contain a high sodium dosage; others can also contain sugar, or unwanted additives and preservatives.
So like any food bought in supermarkets make sure to check the composition.

  • Great source of fibre Contain little calories

  • Whole grain, which may help reduce the risk of chronic diseases.

    Contains vitamins and minerals:


  • Magnesium (+ mood, sleep, exercise performances, lower high blood pressure, muscle movement, nervous system regulation, lower high blood pressure…) “healthline”

  • Iron (+ oxygen transportation in blood, fatigue reduction, cognitive function, immune system support, pregnancy health, hair and skin…) “Cleveland clinic”

BANANA:

Bananas contain a great amount of carbs, water, fiber, and antioxidants. they are low in protein and are almost fatless.

They are field with great minerals and vitamins:

  • Vitamin C ( + fight cell damage, disease, protect from free radicals, help to preserve vision, improve iron absorption, help with wound healing, promote healthy skin) “Cleveland clinic”

  • Riboflavin B2 (energy production, cellular function, metabolism of fats, proteins, and carbohydrates) “wikipedia, healthline”

  • Folate B9 (+ prevent neural tube defects, support heart health, cancer risk reduction, mental health benefits, healthy cell division, potential Alzheimer’s disease prevention) “wikipedia”

  • Niacin “B3” (+ convert food into energy, support the nervous system, digestive system, and skin) “Cleveland clinic, healthline”

  • Copper ( + skin health, boost the production of hemoglobin, boost the immune system, keep bones strong) “Cleveland clinic, healthline”

  • Potassium (+ regulates fluid balance in the cells, supports muscle contractions, nerve signal transmission, and maintains healthy blood pressure, also protect against strokes and kidney stones, and heart health, bone health) “Cleveland clinic, healthline”

  • Magnesium (+ mood, sleep, exercise performances, lower high blood pressure, muscle movement, nervous system regulation, lower high blood pressure…) “healthline”

KIWI:

According to healthine.com kiwi are a powerhouse of vitamins that can help keep your heart and digestive system healthy. It is a impressive nutrient profile.

Pack with great vitamins and minerals:

  • Vitamin C ( + fight cell damage, disease, protect from free radicals, help to preserve vision, improve iron absorption, help with wound healing, promote healthy skin) “Cleveland clinic”

  • Vitamin E ( + protective effect on the cells in the eyes, boost the immune system, may help the formation of blood clots, brighten the skin) “Cleveland clinic”

  • ]Vitamin K ( + building healthy bones, help in blood clotting, may help morning sickness, may protect cognitive abilities, may reduce the risk of cardiovascular disease…) “Cleveland clinic”

  • Folate B9 (+ prevent neural tube defects, support heart health, cancer risk reduction, mental health benefits, healthy cell division, potential Alzheimer’s disease prevention) “wikipedia”

  • Copper ( +skin health, boost the production of hemoglobin, boost the immune system, keep bones strong) “healthline, Cleveland clinic”

  • Potassium (+ regulates fluid balance in the cells, supports muscle contractions, nerve signal transmission, and maintains healthy blood pressure, also protect against strokes and kidney stones, and heart health, bone health) “healthline” “Cleveland clinic”Magnesium (+ mood, sleep, exercise performances, lower high blood pressure, muscle movement, nervous system regulation, lower high blood pressure…) “healthline”