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Overview
Product Details
| ISBN-13: | 9781615644414 |
|---|---|
| Publisher: | DK |
| Publication date: | 02/04/2014 |
| Series: | Idiot's Guides Series |
| Pages: | 304 |
| Product dimensions: | 7.50(w) x 9.10(h) x 0.70(d) |
Table of Contents
Part 1 Introducing Chia 1
1 The Origins and Benefits of Chia 3
An Ancient Food with Modern Benefits 4
How Native Americans Used Chia 5
The Disappearance of Native Foods and Culture 5
The Evolution of the Human Diet 6
The Diet of Early Man 6
The Agriculture Explosion 7
How We Eat Today 8
Dangerous Consequences 8
How Superfoods Can Help 9
Why We Need Chia 10
Chia Seeds and Endurance 11
The Chia Renaissance 12
2 Chia in Depth 15
The Chia Plant 16
Why Are Seeds so Great? 16
Chia's Strategies for Survival 17
Wind and Animal Dispersal 17
The Harsh Desert Environment 17
How People Changed Chia 18
Where Is Chia Grown? 19
The Flavor of Chia 19
3 Chia's Nutritional Profile 21
Superfoods versus Processed Foods 22
Calories Count 23
Recommended Daily Values 23
Fiber, Carbohydrates, and Sugar 25
Good Fats 25
Antioxidant Goodness 26
Great Source of Key Minerals 27
Long-Lasting Source of Energy 27
Chia Is Gluten Free 28
4 How Chia Can Help You Stay Healthy 29
Chia as a Source of Fiber 30
Chia as a Diabetes Fighter 31
Chia as a Source of Protein 33
Chia and Heart Disease 33
The Benefits of Chia's Omega-3s 34
Antioxidant Benefits of Chia 35
Additional Benefits of Chia 36
Part 2 Bringing Chia into Your Life 39
5 Chia with Other Diets 41
How Diets Developed 42
Vegetarian and Vegan Diets 43
Potential Obstacles in Vegetarian and Vegan Diets 44
How Chia Can Supplement Vegetarian and Vegan Diets 45
Gluten-Free Diets 46
Potential Obstacles in Gluten-Free Diets 48
How Chia Can Supplement Gluten-Free Diets 49
Chia with Low-Carb Diets 49
Potential Obstacles in Low-Carb Diets 50
How Chia Can Supplement Low-Carb Diets 50
Chia and Paleo Diets 51
Potential Obstacles in Paleo Diets 51
How Chia Can Supplement Paleo Diets 51
6 Getting Chia into Your Diet 53
How to Use Chia 54
Using Chia as a Seed 54
Making a Gel with Chia 56
Using Chia as an Egg Substitute 58
Using Chia Flour 59
Optimizing Chia Servings 60
7 Other Chia Products You Can Buy 63
Chia Foods 64
Snack Bars 64
Breakfast Cereals 64
Oatmeal 65
Energy Drinks and Smoothies 65
Flax and Chia Combinations 66
Chia Vitamins 67
Chia Cosmetics and Creams 67
Other Personal Care Products with Chia 68
8 Stocking Up for the Chia Seed Diet 71
Eating Food on the Chia Seed Diet 72
Chia and What You Drink 74
Stocking Other Items for the Chia Seed Diet 74
Preparing for the Chia Seed Diet 79
9 Lifestyle Changes and Weight Management 81
The Negative Consequences of Certain Foods on the Modern Diet 82
Milk and Daily 82
Wheat and Rice 82
Refined Sugar 83
Salt 83
How Modern Processing and Farming Practices Can Make Foods Worse for You 83
Moving Away from Sedentary Practices 85
Changing Your Dietary Habits and Losing Weight with Chia 85
How Chia Can Help You 86
What You Can Do to Make Chia More Effective 81
Chia and Exercise 87
Walking 88
Jogging 88
Running 89
Swimming 90
Bike Riding 90
Martial Arts 91
10 Beating Chia Seed Diet Challenges 93
Chia on the Go 94
Starting Your Day Off Right 94
Having Snacks and Chia with You During the Day 95
Keeping Your Focus 96
Listening to Your Body 96
Developing Food Awareness 98
Curbing the Secondary Effects of Chia 98
The Chia Energy Crash 99
Chia Bloat 99
11 Chia Seed Diet Meal Plans 101
Why Dieting Is Easier with Chia and Vice Versa 102
Subtracting the Fat: Calculating Your Weight-Loss Calorie Needs 102
Finding Your Basal Metabolic Rate 103
Finding Your Activity Factor 103
Finding the Number of Calories You Need to Consume Daily 104
Two-Week Meal Plans for Your Calorie Needs 105
Adapting the Meal Plans to Fit Your Preferences and Lifestyle 114
Part 4 Chia Recipes 115
12 Chia Addition Recipes 117
Healthy Chia "Fresca" 119
Chia Pudding 120
Brown Rice with Chia 121
Baked Turkey Meatballs with Chia 122
Jamba Juice Pomegranate Smoothie with Chia 123
Bear Naked Fruit and Nut Granola with Chia 124
McDonald's Oatmeal with Chia 125
Jamba Juice Apple-Cinnamon Yogurt with Chia 126
13 Drinks 127
Blueberry, Banana, and Chia Smoothie 129
Mango, Cacao Nibs, and Coconut Smoothie with Chia 130
Creamy Orange-Chia Smoothie 131
Nutty Banana-Chia Smoothie 132
Strawberry, Basil, and Chia Smoothie 133
Peanut Butter, Banana, and Chia Smoothie 134
Morning Glory Chia Smoothie 135
Pina Colada with Chia 136
Frozen Banana-Chia Shake 137
Fuzzy Navel Chia Milkshake 138
Mixed Berry and Chia Milkshake 139
Laveuder-Chia Lemonade 140
Lemon-Lime-Cbia Drink 141
Blackberry-Makrut-Chia Limeade 142
Mint Sun Tea with Chia 143
Ch-ch-ch-chai-a 144
English Breakfast Tea with Chia 145
Chia Kombucha 146
Do-It-Yourself Pomegranate-Chia Kombucha 147
Quick Chia Gel Coffee 148
14 Breakfasts 149
Chia Pumpkin-Pie Oatmeal 150
Chilled Mixed Berry and Walnut Oatmeal with Chia 151
Chia Chai-Craisin Oatmeal 152
Chia Walnut-Banana Oatmeal 153
Hot and Creamy Wheat-Berry Cereal with Chia 154
Chia Scrambled Eggs 155
Chia and Egg in a "Whole" Avocado 156
Turkey, Tomato, and Scallion Mini Quiches with Chia 157
Spinach, Tomato, and Feta Omelette with Chia 158
Cheesy Egg and Polenta Chia Casserole 160
Heirloom Tomato Frittata with Chia Seeds 162
Fried Chia Matzoh 163
Chia Hazelnut Spread 164
Blackberry-Ricotta Pancakes with Chia 165
Ginger, Pumpkin, and Buckwheat Pancakes with Chia 166
Black Sesame Rice Flour and Chia Crepe 168
Chia Cheddar-Buckwheat Com Muffins 169
Maple-Blueberry-Chia Muffins 170
Apple-Cinnamon-Chia Muffins 172
Cherry-Pecan-Chia Scones 174
Crispy Chia-Maple Bacon 175
15 Lunches 177
Chia-Jelly, Peanut Butter, and Banana Sandwich 178
The Big Chia-eese 179
Bagel with Chia-Chive Cream Cheese and Salmon 180
Sauteed Portobello and Tempeb Sandwich with Thai Chia-Chili Sauce 181
Beef Cheese, and Cucumber Sandwich with Chia 182
Chia Pasta E Fagioli 183
Slow-Cooked Chia Beef Chili 184
Chia French Onion Soup 185
Bean and Chia-Cheddar Taco Salad 186
Butter Lettuce Salad with Pate and Chia-Mustard Vinaigrette 187
16 Soups 189
Quick Chia Seed Chicken Broth 190
Quick Chia Seed Beef Stock 192
Quick Noodle and Vegetable Chia Soup 193
Spicy Tortilla Vegetable Soup with Chia-Lime Sour Cream 194
Napolitano Minestrone Soup with Chia 196
Chia Zucchini and Toasted Garlic Puree Soup with Parmesan 197
Ham and Bean Chia Soup 198
Pork and Green Pepper Stew with Chia 199
Chilled Cucumber Soup with Chia 200
17 Lighter Fare 201
Heirloom Tomato and Mozzarella Salad with Walnut-Chia-Basil Pesto 202
Tomato and Avocado Salad with Chia 203
Chia Greek Salad with Tuna and Honey-Lemon Vinaigrette 204
Chia Green Salad 206
Kale Caesar Salad with Parmesan-Chia-Hemp Crisps 207
Chia and Hempseed Kale Chips 208
Crispy Honey and Spice Chia Almonds 209
Strawberry-Chia Spread 210
Carrots with Chia-Greek Yogurt Dip 211
Chia Seed Poppadums 212
Chia Energy Balls 213
Chia Seed Granola 214
Chocolate-Strawberry-Chia Chill 215
18 Dinners 217
Chia Crab Imperial 218
Chia Meatloaf 219
Coconut, Pecan, and Chia-Crusted Salmon 220
Baked Ziti with Chia and Ricotta Cheese 221
Chia Stir-Fry Beef with Broccoli 222
Almond and Chia-Encrusted Chicken Breast 223
Chia Jambalaya 224
Black Bean, Hemp, and Chia Patties 226
Vegan Chia Paella 228
Macaroni and Chia Cheese 229
"Beef" and Chia Stroganoff 230
Chickpea Salad Wrap with Chia 231
Chia Lasagna 232
Roasted Peppers and Pasta with Chia 233
Spaghetti Squash with Chia 234
19 Side Dishes 235
Sautéed Kale with Chia, Lemon, Garlic, and Parmesan 237
Saffron Rice and Chia Pilaf 238
Classic Potato Salad with Dill Pickle-Chia Relish 240
Chia-Apple Cole Slaw 242
Maple-Glazed Carrots with Chia 243
Chia, Chickpea, and Tahini Hummus 244
Chia and Avocado Guacamole 245
Cucumber-Chia Raita 246
20 Desserts 247
Chia-Rice Pie 249
Blueberry and Chia-Pecan Cobbler 250
Chia Pizzelles 251
Flourless Chia-Peanut Butter Cookies 252
Chia-Blackberry Ice 253
Blackberry-Merlot-Cbia Ice 254
Dark Chocolate-Chia Pudding 255
Chocolate-Chia Pudding 256
Banana-Chia Pudding 257
Chia-Jell-0 and Applesauce Salad 258
Vegan Gelatin with Chia 259
Low-Fat Chocolate Sorbet with Chia 260
Appendixes
A Glossary 261
B Resources 267
Index 271