I may be compensated through affiliated links on this post, but all opinions are my own.
I don't eat a lot of dairy because I don't love feeling constantly congested and fatigued, but this dip has been so delicious lately it's hard not to eat everyday. It's great as a dip with fruit or (as I just discovered) graham crackers, or on it's own with a spoon! It tastes decadent and indulgent (at least to me), but it's actually healthy! It can be eaten as a snack or dessert because it's fairly balanced in macronutrients.
This recipe uses fruit juice-sweetened jelly as a sweetener, which is a concept I was first introduced to by a roommate I had in college. We were (and still are) pretty passionate about reducing our intake of added sugar as we know the host of negative implications excess sugar consumption can have on the body:
Poor blood sugar control
Low energy levels
Increased risk of heart disease
Increased cancer risk
Weight gain
Non-alcoholic fatty liver
Inflammation
Let's compare this recipe to actual strawberry cheesecake flavored yogurt:
While the fat content is relatively negligible (a difference of 22.5 calories), the added sugars and protein are quite different. These are two factors that determine how satiating a food or recipe is. Because the chia yogurt dip is higher in protein and lower in sugar, it takes longer to digest and keeps energy/blood sugar levels more stable. Because the dip is not as high in added sugar, it is also less likely to override satiety hormones and actually help us feel full, rather than still hungry. Since it has less sugar, the body also has less to deal with all at once and excess sugar is less likely to be stored as fatty tissue.
Fun fact: 4 grams of sugar = 1 teaspoon
That means there's about three teaspoons of sugar in the Yoplait yogurt and about one teaspoon per 170 gram serving of my chia dip. Additionally, the sugar in my dip is at least coming from fruit juice, whereas Yoplait's is coming from refined cane sugar.
What's so great about chia seeds?
According to Cronometer, in 2.5 Tablespoons chia seeds provide:
120 calories
Macronutrients:
10 g carbohydrates
9 g fiber
8 g fat (4.5 g are omega-3 fats)
4 g protein
Micronutrients:
26% vitamin B6
196% vitamin K
15% calcium
25% copper
22% iron
31% magnesium
37% manganese
30% phosphorus
25% selenium
14% zinc
It's no wonder that chia seeds are tauted as a super food (though I see these more as just the most nutrient dense foods)! There is so much nutrient density packed into those little tiny seeds, which are actually very water-soluble, causing those tiny seeds to grow 10-12 times in size if given enough liquid. They form a gel that can be used to make puddings, replace eggs, and thicken smoothies. Their fiber content makes them great for healthy digestion and lasting energy as they are so filling.
I always purchase these chia seeds and constantly have them on hand as I use them in smoothies, yogurt, and baked goods.
Please don't expect full on cheesecake flavor from this recipe. There is no cream cheese in it, however, when I first tried it, it was so creamy and slightly sweet that strawberry cheesecake yogurt is what it reminded me of. I think of this as a healthy strawberry cheesecake-like alternative.
RECIPE
Total time: 5 minutes
Serves: 4-8
Ingredients:
One 35.3 oz container 2% fat Greek yogurt (or about 4 cups)
3 Tbs chia seeds
4 Tbs (or to taste) strawberry jelly or jam (sweetened only with fruit/fruit juice) I used this one
Optional: 1/2 cup chopped strawberries
Instructions:
Mix all ingredients together in a bowl.
Let sit in the fridge for at least an hour, but up to overnight.
Enjoy with a spoon, with fruit, with graham crackers, etc.!
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