7 DAY MENU PLAN Plant Based & Dietitian Approved

7 RECIPES Simple & Delicious

A positively simple guide on how & why to add chia to your daily diet

CHALLENGE

At The Chia Co. we support a positive approach to healthy eating and believe having more plant based foods is good for our environment and good for us.

The Chia Challenge encourages you to include a tablespoon of chia in your diet for 7 days in a row. Chia is bursting with positive nutrition and we’re willing to bet that by the end of the challenge you’ll be feeling so wonderful you won’t want to stop!

Get Involved!All you need to do is stock up on some chia and take some inspiration from our dietitian approved meal plan and positively simple recipe ideas.

Dont forget to tag us on Facebook or Instagram to be in with a chance of winning some chia swag using #chiachallenge

@thechiaco

What is the “Chia Challenge”?

Tuscan White Bean, Chia & Kale thechiaco.com

2 | CHIA CHALLENGE

7 Healthy Reasons to Eat Chia

Emma Morris is an accredited and practicing dietitian based in Melbourne. A fit and fabulous mother and nutrition expert.

1 Heart HealthResearch shows that plant-based omega-3 is essential for a healthy heart as it helps to lower cholesterol. Both omega-3 ALA (found in chia) and DHA (found in oily fish) are vital for reducing the risk of cardiovascular disease. The Heart Foundation recommends a daily consumption of omega-3 ALA and just 1 tbsp of chia will provide you with your full RDI.

2 Digestive Health Chia contains the perfect ratio of soluble and insoluble fibre which is needed to keep our digestive system healthy. In countries where high-fibre diets are traditional, diseases such as bowel cancer, heart disease and diabetes are less common.

3 Muscle Maintenance and RepairChia is a complete protein containing all nine essential amino acids. These are amino acids that cannot be synthesized in our body and must be absorbed from our diet. Our body uses protein to build and repair tissue and is the building blocks of bones, cartilage, muscles, skin and blood.

4 Weight ManagementChia swells in liquid, forming a gel-like substance. This unique property thickens and bulks up foods, helping you feel fuller for longer. Many people find adding chia to meals can help them avoid overeating.

5 Glowing Skin Skin is our largest organ and one of our most visible markers of health. It is an important member of the immune system as it keeps invaders out and water and nutrients in. Omega-3 benefits your skin by helping to strengthen the cells membrane barrier.

6 More Sustained EnergyKeen fitness enthusiast? By consuming chia gel you can stay hydrated longer and slow the conversion of carbohydrates to blood sugar giving you more sustained energy. Create a natural energy drink by stirring 1 tbsp chia into 250ml water and leave to sit for five mins.

7 Help Stabilise Blood Sugar LevelsThe unique blend of soluble and insoluble fibre in chia, essentially slows down our body’s process of breaking down carbohydrates to sugars, which results in more stable blood sugar levels and reduces the possibility of insulin surges, the hormone which stabilises blood glucose levels.

CHIA CHALLENGE | 3

7 Day Plant Based Menu Plan Day Breakfast Snack Lunch Snack Dinner

1 1 poached egg on Chia Omega-3 Wholemeal toast* with spinach and mushroom

Cacao and coconut energy biscuits with Ballantyne Spreadable Lighter with Chia Oil

Carrot rocket and hummus wrap

1 piece of seasonal fruit

Bean and butternut curry with chia

Including butter beans, basmati rice, spinach, and pumpkin

2 Strawberry, watermelon and chia smoothie bowl (page 6)

¼ cup nuts Chickpeas with 1 cup quinoa, red capsicum, onion with olive oil, lemon juice and red wine vinegar dressing

3 tbsp pumpkin seeds

Mushroom and spinach risotto

3 Kale, tomato and poached egg on Chia Omega-3 Wholemeal toast*

Chewy chia muesli bar ➤

Couscous lentil and feta salad with olive oil and white wine vinegar dressing

1 cup berries, 200g natural yoghurt

Roasted tomato and basil quiche

4 Sautéed mushrooms on Chia Omega-3 Wholemeal toast* served with spinach

1 cup fruit salad, 100g yoghurt and 6 walnuts

Greek salad wrap

Tomato, olives, cucumber and feta cheese with lemon juice and olive oil

Hummus and vegetables

Turmeric and coconut curry with chia served with basmati rice ➤

5 Tuscan white bean, chia and kale

1 piece of seasonal fruit

Miso soup with a dash of soy sauce, diced silken tofu and watercress

Chia Pod® Chia falafels with tzatziki ➤

6 2 egg omelette with onion, cheese, cherry tomatoes and spinach

Be Natural® Crunchy Granola & Seed Bars - Choc Chip Chia

Za’atar haloumi salad with basil yoghurt dressing (page 8)

1 piece fruit, 100g yoghurt

Red lentil soup

7 Nectarine and cherry overnight oats (page 7)

Chia Pod® Kale, tomato and tofu burrito

1 piece of seasonal fruit

Singapore noodles with vegetables and tofu

*Our toast recommendation are the Chia Omega-3 Loaves from Bakers Delight. Meals and snacks in the menu plan containing chia are in bold.

4 | CHIA CHALLENGE

Rebecca Gawthorne @nourish_naturallyAccredited Practicing Dietitian, Accredited Nutritionist & a member of the Dietitians Association of Australia. “Take the Chia Challenge and reap the health benefits of a daily serve of chia seeds. Packed full of fibre, omega-3, plant protein, minerals and antioxidants, chia can make you feel better and aid digestion and heart health, when consumed as part of a healthy, balanced diet.”

Leanne Ward @the_fitness_dietitianAccredited Nutritionist, Sports Dietitian & a member of the Dietitians Association of Australia.“Chia has always been a favourite of mine as it packs a serious nutritional punch containing fibre, protein and healthy fats - which are important in all diets especially for those trying to lose or maintain a healthy weight. For me, the two most important nutrients are fat and fibre. The fat in chia is in the form of plant based omega-3 ALA which can assist in fighting inflammation and free radicals in the body. Chia also has an impressive fibre content which will help with constipation and providing a feeling of fullness Seriously, give the Chia Challenge a go I can almost guarantee you that your body will thank you for it.”

Joel Feren @the_nutritionguyAccredited Practicing Dietitian, Accredited Nutritionist & a spokesperson for the Dietitians Association of Australia.“Chia seeds are incredibly versatile, their nutritional content is remarkable and quite unique. They are loaded with fibre, calcium, protein, omega-3 fatty acids and magnesium. That’s a long list of key nutrients that few foods can boast! Chia seeds have also been shown to improve heart health by improving blood pressure and lowering cholesterol. There are so many reasons to include them in your diet; your tastebuds, bones, blood cells, muscles, heart and gut will thank you for it. Bon appétit!”

Leanne Ward

Chia Challenge Mentors

Joel Feren

Along with Emma’s 7 day menu plan, we have invited these Australian dietitians to contribute some of their favourite chia recipes to inspire you to start your Chia Challenge today!

Rebecca Gawthorne

CHIA CHALLENGE | 5

Strawberry, Watermelon Chia Seed Smoothie BowlPrep Time 10 mins Total Time 10 mins Serves 3

3 4 cup almond milk

1 lime, juiced

1 2 cup fresh mint

3 tbsp The Chia Co. Breakfast Booster

Ingredients2 small bananas

2 cups fresh watermelon, seedless, diced

1 cup raspberries

1 cup strawberries, chopped

Method1 Add all ingredients

except Breakfast Booster to a blender and blend until smooth.

2 Divide into 3 serving bowls, garnish with fruit along with a sprinkling of Breakfast Booster. Serve immediately.

6 | CHIA CHALLENGE

Nectarine & Cherry Overnight Chia OatsPrep Time 10 mins Total Time 10 hours (overnight) Serves 1

Method1 Add all ingredients into

a jar.

2 Place the lid on and shake well until combined.

3 Place jar in the refrigerator overnight.

4 In the morning add desired topping and eat directly from the jar or place into a bowl.

Ingredients1 4 cup rolled oats

1 4 cup Greek yoghurt, alternatives: natural or vanilla yoghurt*

1 4 cup almond milk, alternatives: cow, soy or coconut milk

1 tbsp The Chia Co. Chia Seeds

1 tbsp coconut chips or flakes

4 cherries, pitted

1 2 nectarine, diced

Optional: honey or maple syrup

Optional garnish: almonds, fresh coconut or grated chocolate

* For a vegan alternative use coconut yoghurt

CHIA CHALLENGE | 7

Za’atar Haloumi Salad with Basil Yoghurt DressingPrep Time 30 mins Total Time 45 mins Serves 4

Method1 Preheat oven to 200°C/180°C fan-forced.

2 Add the pearl barley and the water to a large saucepan of lightly salted water. Bring to the boil. Cook, stirring occasionally for 30 mins or until soft in texture but slightly chewy. You may need to add more boiling water if it runs dry. Drain. Set aside.

3 Meanwhile, add the carrot, beetroot and 1 3 of the olive oil to the prepared oven tray. Season with salt and pepper and toss to coat. Bake for 20-25 mins, or until softened and lightly golden.

4 Combine the basil, reserve a few leaves for garnish, Greek yoghurt and another 1 3 of the olive oil in a small bowl. Season with salt and pepper.

5 Pat dry the haloumi cheese slices and toss in a bowl with the remaining olive oil and the za’atar spice. Heat a medium frying pan over a medium-high heat and cook the haloumi for 1-2 mins on each side, or until golden.

6 In a large bowl, combine the pearl barley, carrot, beetroot and rocket leaves. Drizzle with the remaining olive oil and toss to combine.

7 To serve, divide the pearl barley salad between bowls, top with the za’atar, haloumi and add the yoghurt basil mix. Garnish with the remaining basil leaves. For a delicious crunch and extra health kick, sprinkle over the Salad Booster or chia seeds.

Ingredients500g pearl barley, rinsed well

6 cups water

2 carrots, cut into 1cm cubes

2 beetroots, peeled, chopped into 1cm cubes

6 tbsp olive oil

2 bunches basil, leaves picked, finely chopped

200g Greek yoghurt

225g haloumi cheese, cut into 8 slices

80g za’atar spice

150g rocket leaves

30g The Chia Co. Salad Booster or Chia Seeds

8 | CHIA CHALLENGE

Emma says:“The secret to this dish lies in its perfect harmonious balance between sweet and savoury.”

Za’atar Haloumi Salad with Basil Yoghurt Dressing

CHIA CHALLENGE | 9

Pumpkin & Feta Tart Prep Time 60 mins Cook Time 55 mins Makes 8-10 slices

Method1 Preheat oven to 200°C.

2 Add flour, butter, chia seeds and a pinch of salt to food processor and blend until crumbly.

3 Add egg, blitz until the mixture forms clumps.

4 Turn mixture onto clean board and knead into round ball. Cover with cling wrap, set aside in refrigerator for 30 mins.

5 Place pumpkin, shallots and sage on a baking tray and drizzle with extra virgin olive oil. Bake for 20 mins, or until pumpkin is soft and golden brown.

Ingredients150g spelt flour

90g butter, cubed

30g The Chia Co. Chia Seeds

1 egg

500g pumpkin, cut into 1cm cubes

100g feta cheese, crumbled

8 shallots, quartered

4 fresh sage leaves, roughly chopped

6 Remove dough from fridge and flatten with rolling pin. Place the dough over a loose-bottomed tart tin and trim the edges.

7 Blind bake pastry for 15 mins.

8 Add feta to pumpkin and shallot mixture and spoon into tart base.

9 Bake for 20 mins, or until golden and cooked through.

Joel says:“A quintessential winter dish, the addition of chia seeds adds extra texture and an array of key nutrients.”

Recipe by Joel Feren @the_nutritionguy

10 | CHIA CHALLENGE

Honey Mustard Quinoa Salad with Sweet Potato MashPrep Time 15 mins Total Time 35 mins Serves 2

Ingredients

Salad1 2 cup quinoa

3 cups baby spinach, chopped

1 large Granny Smith apple, washed, cored, thinly sliced

3 tbsp The Chia Co. Chia Seeds

5 tbsp pecans, roughly chopped

Dressing1 1 2 tbsp wholegrain mustard

1 1 2 tbsp honey

1 tbsp balsamic vinegar

3 tbsp The Chia Co. Chia Oil, alternative: EVOO

Sweet Potato Mash1 large sweet potato, washed, peeled, sliced

1 tbsp The Chia Co. Chia Seeds

1 2 tsp ground cumin seeds

Rebecca says:“A fantastically simple meal boosted with chia to energise you, improve heart health and aid digestion.”

Method1 Cook quinoa according

to packet instructions and place in a large salad bowl, allow to cool.

2 Add remaining salad ingredients to quinoa bowl and mix.

3 Combine dressing ingredients in a small bowl, stir until evenly combined. Pour over salad.

4 To make mash, steam sweet potato until soft. Place into a blender and combine with chia seeds until smooth. Scoop out and enjoy.Recipe by Rebecca Gawthorne @nourish_naturally

CHIA CHALLENGE | 11

White Chocolate Butter Bean Muffins with Raspberry Chia JamPrep Time 25 mins Total Time 50 mins Serves 9-12 depending on muffin tin size

Method1 Preheat oven to 180°C. Grease or place muffin cases

into 12 muffins cups.

2 To make the chia jam, heat frozen raspberries in a sauce pan on low heat until they begin to soften and break down. Remove from heat and stir in 1 2 cup of chia seeds – keep stirring and breaking down the remaining raspberries until the ‘jam’ starts to set – place aside.

3 Pour all wet ingredients into a food processor, blend until smooth.

4 Place all dry ingredients into a mixing bowl, stir until combined. Make a well and pour wet batter into the mixing bowl, gently stir to combine, careful not to over mix.

5 Pour roughly 1 heaped tbsp of batter into each muffin cup and spread evenly over the base.

6 Place 1 tbsp of the jam into the centre of each muffin.

7 Top each muffin with the remaining batter.

8 Bake for 25 mins or until a skewer inserted into the centre comes out clean.

9 Allow to cool on a wire rack before serving. Can be stored in the fridge for up to a week or freezer for a month.

Ingredients

Wet1 x 400g can of butter beans, drained

2 tbsp The Chia Co. Chia Oil, alternatives: EVOO or coconut oil

1 cup almond milk

2 tsp vanilla essence

Dry1 1 2 cups self raising flour

1 4 cup vanilla protein powder, alternative: vegan protein powder

1 2 cup white chocolate chips, alternative: dairy free chocolate

1 4 cup natural sweetener, powder

1 2 cup The Chia Co. Chia Seeds

Chia Jam3 cups frozen raspberries

1 2 cup The Chia Co. Chia Seeds

Recipe by Leanne Ward @the_fitness_dietitian

12 | CHIA CHALLENGE

Leanne says:“What's not to love - these muffins are delicious, healthy

and each one contains the

recommended daily intake

of chia.”

White Chocolate Butter Bean Muffins with Raspberry Chia Jam

CHIA CHALLENGE | 13

Lemon Chia No-Bake SlicePrep Time 5 mins Cook Time 2 hours Serves 2

Ingredients1 cup plain rolled oats

1 2 cup shredded coconut

90ml water

1 4 cup lemon juice

5 tbsp The Chia Co. Chia Seeds

Rind of 1 lemon

1 2 cup chopped pitted dates

Method1 Place oats into a blender and blend into oat flour. Pour

oat flour into a large mixing bowl and stir in coconut.

2 Combine water, lemon juice and chia seeds in a small bowl, mix until combined. Add into oat mixture and stir until all dry ingredients are wet.

3 Add dates and lemon rind. Use hands to work mixture until it comes together into a ball.

4 Scoop out into a baking tin lined with baking paper and press down evenly all over.

5 Refrigerate for a few hours until set.

6 Once set, lift baking paper out and cut into slices. Enjoy.

Rebecca says:“Whip this up in under 5 minutes! The chia content will help keep you full and satisffied throughout the day.”

Recipe by Rebecca Gawthorne @nourish_naturally

14 | CHIA CHALLENGE

Chia SeedsAustralian Grown chia seeds bursting with fibre, good fats and plant protein add these little seeds to your porridge, smoothies and baking for a nutritional boost. Varieties: Black or White.

Chia Oil Our Chia Oil is rich in omega-3 ALA an essential fatty acid required for healthy bodily function. Special cold press technology is used to extract the pure oil from our Australian Grown chia delivering a mild, pleasant tasting oil.

Chia BoostersOur Australian Grown chia seeds are thoughtfully combined with premium wholefoods making it simple to create deliciously clean and healthy meals. Varieties: Salad or Breakfast

Oats+ChiaDelicious and instantly nutritious ‘just add hot water’ porridge made with Australian Grown chia and oats. Varieties: Cacao+Coconut, Coconut.

Chia Pod®A healthy, dairy-free energy breakfast or snack - perfect for eating on the go. Chia Pod® combines sun ripened chia seeds with coconut or almond milk and only real plant based ingredients.

The Chia Co. RangeWe carefully combine our chia with wholefoods to create positively simple products you can conveniently enjoy every day.

Keep an eye out for The Chia Co. logo and our orange packs to ensure you are buying Australian Grown chia.

Start your Chia Challenge today!

Find your nearest stockist at thechiaco.com

Range varies depending on Drakes stores, contact your local store for more information.

Chia. Positively Simple.

At The Chia Co. we love keeping things positively simple from our sustainable farming practices to these easy to make recipes.

Your Chia Challenge made easy with• 7 day plant based menu plan • 7 simple plant based recipes• Professional advice from certified dietitians

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