If you have trouble making time for a healthy breakfast in the morning, overnight breakfast-in-a-jar recipes might be the answer. They're easy to make and great on-the-go. This particular recipe comes from The Kitchn. It’s creamy, nutty, and filling — with just the right amount of sweet and spice, thanks to the maple syrup and cardamom. The flavor is delicious and, because the ingredients are blended together, it has a rich, smooth texture.
Native to Southern Mexico, chia seeds were the food ration of choice for Aztec soldiers.[1] These warriors are said to have sustained themselves during battle with just a tablespoon per day.[2] Today, chia seeds are considered a functional food,[3] meaning they offer a great number of health benefits with relatively few calories. They’re a great substitute for traditional carb-loading. Endurance athletes can actually “chia seed load” before a big event.[4]
Chia seeds are known for being a great source of omega-3s, protein, and fiber,[5] but they offer much more, especially considering their tiny size. They’re a great source of protein, minerals, and antioxidants. Chia seeds are an excellent source of calcium, phosphorous, magnesium, manganese, potassium, and iron.[6] In fact, one ounce of chia seeds has 2.4 times more iron than an ounce of beef liver.[7]
Chia seeds also boast a healthy dose of quercetin, a powerful antioxidant that prevents the oxidation of fats, proteins, and DNA. Chlorogenic acid and caffeic acid, two more antioxidants present in chia seeds, are significantly more effective than common antioxidants like vitamins C and E. They scavenge for free radicals and superoxides, helping prevent oxidative damage at the molecular level.[1]
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