Those who know me best, know that one of my absolute favorite desserts (if not possibly my all time favorite) is Key Lime Pie. I’ve loved it since I can remember, and anywhere we go that has this fruity delicious dessert on the menu I must try it! So when I came across this recipe from the cookbook, True Roots , I knew I had to give it a whirl!

I’ve had to adapt this recipe a bit, to fit my new dietary needs, however it still came out delicious and definitely will be a go-to breakfast or snack from now on.

Some of you may be looking at what’s in this mason jar and be absolutely confused as to what CHIA SEEDS are! These tiny black little seeds have easily and quickly become one of the most popular superfoods in the health community. They’re a versatile ingredient that adds easy to recipes, plus, their benefits are plentiful!

Chia seeds are an incredible source of Omega-3 fatty acids, rich antioxidants, and provide your system with needed fiber, iron, and calcium! Also, just a single 1 oz. serving of chia seeds provides 5.6g of protein.

The power of fiber is ever so present in this tiny seed, with just 1 oz. of chia seeds providing 10g of fiber! That’s almost half of the daily recommendation for women!

 

This powerful superfood has been linked to numerous health benefits as well:

WEIGHT LOSS
A diet high in fiber will keep you full for longer periods of time- reducing your need to snack between meals, and binge when you’re hungry. Also, the high levels of omega-3 fatty acids may be useful for weight loss as well.

TREAT DIVERTICULOSIS
Increased fiber leads to decreased flare ups of diverticulitis by absorbing water into the colon and making bowel movements easier to pass (TMI? No such thing when you’re talking with a nurse… sorry!)

CARDIOVASCULAR DISEASE and CHOLESTEROL
A high fiber diet lowers blood pressure and cholesterol levels

DIABETES
Increased fiber lowers your risk of developing Diabetes during your lifetime. Also, eating high fiber meals is proven to help keep blood sugar levels stable

DIGESTION and DETOX
Adequate fiber intake prevents constipation and promotes regularity for a healthy digestive tract

OMEGA-3 TO FIGHT HEART DISEASE
The presence of Omega-3 fatty acids in our diet help to decrease the risk of thrombosis and arrhythmia. These are disorders that tend to lead to heart attack, stroke, and sudden cardiac arrest. They may also help to lower LDL (our “Bad Cholesterol”), as well as Triglyceride levels.

Other sources of plant-based fiber out there include flaxseeds, flaxseed oil, hemp seeds, and walnuts (just to name a few)

Chia seeds are relatively easy to find in any major grocery store. I tend to find them in the bulk foods section or in the cereal aisle (along with flaxseed and hemp seed).

These seeds can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can even be eaten cooked and added to baked goods such as breads or muffins for some added fiber.

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Another ingredient you’ll see that I use in this recipe is Xylitol. At first, this name might make this ingredient sound like a highly processed, chemically-based ingredient that couldn’t possibly be good for your health. However, despite the misleading name, it can actually be a very valuable ingredient for increasing our overall health!

Lately I have had some issues maintaining my blood sugars at a healthy level- for some reason, though I continuously eat healthy, my blood sugar is elevated. So with that, I’ve  been looking to make all the changes I possibly can in my diet to help bring those numbers down! The reason this ingredient is so beneficial for me (and truly for anyone and everyone) is due to it’s glycemic index. Regular table sugar has a glycemic index of about 100 whereas xylitol has an index of 7-13. More information to come in a later post about xylitol, though here’s the skinny- it’s beneficial for diabetes/blood sugar management, dental health, has antibacterial properties, helps with sinus health, and strengthens bones.

Now, enough science talk!!! Let’s get to this recipe, shall we??

COCONUT KEY LIME CHIA PARFAT

 

INGREDIENTS:

1. 1.5 cup coconut milk
2. 1.5 Tbs lime zest
3. 1/4 cup chia seeds
4. 1 Tbs pure maple syrup
5. 1/2 tsp xylitol
6. 1 tsp lime juice
7. 1/4 cup shredded coconut

 

PREPARATION:

1. In a small saucepan, bring the coconut milk and 1 Tablespoon lime zest to a boil. Reduce the heat to low and simmer for about 10 minutes (coconut milk boils up and overflows easily and quickly, so be sure to watch carefully…. speaking from experience here)! Stir occasionally
2. Place the chia seeds, maple syrup, xylitol, lime juice, shredded coconut, and 1/2 Tablespoon lime zest in a medium mason jar or other air tight container.
3. Add the lime and coconut milk to the jar. Give it a good stir, cover, and place in fridge for at least 1 hour or up to overnight.
4. When you’re ready to eat, feel free to add some extra shredded coconut on top if you want!