One morning I watched as my son, Joshua, poured chia seeds into a bowl with some nuts and fruit and added non-dairy milk. This was his breakfast. I was fascinated. I had never eaten chia seeds as cold cereal. Then on another occasion Joshua told me how he makes hemp milk at home. Both recipes are so nutritious and sustaining that I couldn’t resist sharing his great ideas here! Thank you Joshua for your contributions!


Chia seeds are a superfood not to be overlooked. They contain: 580% more omega 3’s than what is in wild caught salmon, 940% more phosphorus than cows milk, 460% more calcium than cows milk, 120% more fiber than bran flakes, a complete protein with 300% more protein than kidney beans and more antioxidants than blueberries.

Chia is very rich in omega-3 fatty acids, even more so than flax seeds. And chia is so rich in antioxidants that the seeds don’t deteriorate and can be stored for long periods without becoming rancid. They do not have to be ground to make their nutrients available to the body, but grinding them increases absorption rates. Chia seeds provide fiber as well as protein, calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Research suggest that chia slows the process by which digestive enzymes break down carbohydrates and convert them into sugar. This makes them a great food to help keep blood sugar levels steady.

One ounce of pumpkin seeds contain 14% of the recommended daily allowance of protein. Protein is a macronutrient that is important to every cell of the body. However, keep in mine that just because protein is beneficial doesn’t mean that more of it is better. It is hard to over do it when protein comes from plants, in fact, you’re more likely to give yourself exactly the right amount.  Nuts and seeds are a fantastic source of protein and they also contain many other vitamins, minerals, antioxidants and fiber. Too much protein, which is easy to get when eating animal based food, causes stress on the liver and kidneys, body odor, bad breath and a depletion of many nutrients that will lead to all kinds of problems from kidney stones and gout to cancer and heart disease. It is important to get the right amount protein and not too much.

Cacao nibs improve blood flow and are linked to a healthy cardiovascular system, reduced blood pressure and the health of other internal organs. Eating raw cacao is linked to brain health and may have important implications for learning and memory. Never leave out the cacao nibs when making this recipe.

You can obtain many health benefits from hemp by adding the seeds to your diet. Hemp provides you with a complete protein, and a balanced ratio of omega-3 and omega-6 essential fatty acids. It also contains many B vitamins, vitamins A, D and E, calcium, sodium, iron and dietary fiber. Hence, hemp seeds can supply you with all your dietary needs for optimum health. The consumption of hemp seeds could reduce blood cholesterol, improve memory, prevent Alzheimer’s and Parkinson’s diseases, improve mood and alleviate symptoms of depression. Hemp is a natural appetite suppressant, boosts energy levels, and can contribute to a reduced risk of breast, colon and prostate cancers.


3 T sprouted grain cereal (Ezekiel brand)
2 T chia seeds
2 T pumpkin seeds (optional)
2 T chopped pecans (or other nuts)
1 T organic raisins (and/or other organic dried fruit)
1 T cacao nibs
1 mango, peeled and cut in pieces (or other fresh fruit, all optional)
3/4 cup  hemp milk (recipe follows)

Combine all in a cereal bowl, stir and serve. Serves 1. The longer it sits the more liquid the chia seeds will absorb and the thicker it becomes. ©Janice Moreland

Chia cereal is so easy to change up any way that suits your fancy. Add spices such as cinnamon, nutmeg, cardamom or coriander. Use sunflower seeds, poppy seeds, sesame seeds or scrape some seeds from a vanilla pod. along with the pumpkin seeds. Swap the pecans with brazil nuts, hazelnuts, walnuts or chopped almonds. Along with raisins add dried apricots or cherries or swap the raisins for dried blueberries or cranberries. Use raw cacao powder instead of the nibs. Add the zest of oranges or lemons. Of course any fresh fruit of your choosing would taste great such as: bananas, peaches, strawberries or raspberries etc… The possibilities are endless!

Here are some ideas for other flavor combinations:

Papaya, dried coconut, macadamia nuts
Strawberry, lemon zest
Pecan, banana, raw cacao powder
Raspberry, peach, almond
Raisin, apple, cinnamon
Dried Cranberries, orange zest, walnut
Vanilla bean, cacao nibs, pear


3/4 cup hemp seeds
2 medjool dates, pitted
Seeds from 1 vanilla pod (or 1 t vanilla extract)
A pinch of Himalayan sea salt
5 cups water

Combine the hemp seeds, dates, vanilla seeds and Himalayan sea salt with 2 of the cups of water in a Blendtec* blender. Whirl on the whole juice setting. Whirl again until the dates are completely blended with no small pieces. Stir in the remaining 3 cups water and pour into a pitcher. Chill for 3 hours before using. Makes about 5 cups. ©Janice Moreland

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