This is a variation of my Potato Quinoa Patties recipe. I decided to add chia seeds for a healthy kick instead of quinoa; no flour, no eggs—just chia seeds in this pancake variation. A nice little Hanukkah treat!
2 packed cups of shredded raw potatoes, drained
2 teaspoons chia seeds
½ teaspoon curry powder (or other seasoning if you prefer)
4 tablespoons grated raw onion
¼ teaspoon salt, or to taste
Your favorite (good quality) oil: olive oil, coconut oil, etc.
Put shredded potatoes into a mesh strainer and press out excess water. Add potatoes and all other ingredients (except the cooking oil) into a medium-size bowl. Mix thoroughly with your hands until well combined. Heat a little oil (just enough to coat the bottom of the pan) in a non-stick skillet over medium heat. Form mixture into 3–4 inch patties. Add patties to the heated pan. Cook on medium heat for about 5 minutes on each side or until golden brown and cooked through. Drain on paper towels. Serve warm, hot, or at room temperature. Makes approximately 10 patties.
Health Benefits of Chia Seeds
Omega-3 Fatty Acids
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.
Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.
The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
Can Be Digested Whole
Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.
Blood Sugar Regulation
Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
Health Benefits of Potatoes
Experts tell us that potatoes are not only tasty additions to your diet but carry enormous health benefits as well. Nutritionists at the National Institutes of Health report that potatoes are an excellent source of fiber, vitamins and minerals that protect against cancer and promote heart-health. What does this mean to family dinner time? Plenty.
Check out these Top 5 Health Benefits of Eating Potatoes. Potatoes are not only delicious but important, healthy additions to your daily diet.
- Eating potatoes can reduce inflammation. How? Potatoes are wholesome, nightshade vegetables, loaded with carbohydrates, protein, calcium, niacin and Vitamin C. Because of the fiber in potatoes, they are soft and easily digested. The Vitamin C in potatoes make them great antioxidants which repair cells in the body. Potatoes can relieve inflammation in the intestines and digestive track. Raw potatoes can also be mashed and applied to relieve external burns, inflammation, and so forth.
- Eating potatoes can increase brain function. The brain or nerve center of your body relies on several things to function, including balanced glucose levels, oxygen, Vitamin B complex, amino acids, Omega-3 and other fatty acids, among others. Potatoes contain these elements and so much more to keep your brain performing as it should.
- Eating potatoes can help prevent cardiovascular disease. Potatoes are a great source of carbohydrates, protein, calcium, niacin and Vitamins C and B-complex. These properties help fight heart disease and keep blood pressure at normal levels. Potatoes also contain carotenoids, key to heart health and overall health and wellness.
- Potatoes may offset incidence of kidney stones. There are an increasing number of studies that indicate that potatoes may have protective health benefits. For example, potatoes are rich sources of magnesium which can offset the accumulation of calcium in the kidney.
- Potatoes advance skin care. Potatoes have all the right stuff to optimize health and wellness. Potatoes contain Vitamins C and B-complex, potassium, magnesium, zinc and phosphorus, all excellent vitamins and minerals for your skin. Raw potatoes can be mashed and mixed with honey to make a masque for your skin. Raw potatoes can also be applied to burns and rashes to ease the swelling and pain.
The good news? Potatoes aren’t just about carbs anymore. Indeed, there’s growing evidence that potatoes may be among the most healthful vegetables around. Of course, it’s best to bake a potato to get its full health benefits. You’ll also need to limit the number of potatoes eaten with each meal, particularly if you are overweight or diabetic. Finally, it’s important to check with your doctor, nutritionist and other health care professionals about ways to appropriately integrate potatoes into your daily diet and routine.