Chances are if I say the word “chia” to you, it conjures up this image:
Amazingly, it turns out that this same little seed that gave us not only the Chia Pet, but also the Chia Mr. T . Chia – I know, quite a miracle seed! – is also a serious nutritional powerhouse, and the comeback kid of superfoods!,which is always useful.
But why eat something that you can grow into a decorative piece of greenery? Here’s a few reasons you may want to consider:
1. Chia is a complete protein, containing all the essential amino acids (including the famous omega-3 and omega-6) that our body needs to survive but can’t produce itself. There are very few plant foods that fall into this category, so it’s a fantastic food for vegans or anyone looking to decrease their meat and dairy intake – or just anyone looking for low-cal, high-energy protein source. Chia has been reported to contain twice as much protein as any other seed or grain.
2. It has more iron than spinach! Again, great for those who don’t go to red meat for iron.
3. Chia is really high in those good old antioxidants, which we know help fight free radicals and keep our lovely cells stable and cancer-free. It is reported to have three times more antioxidants than blueberries! Further, all those antioxidants help keep chia really stable at room temperature, and can be stored in the cupboard for years without going rancid (unlike flax and many other seeds and nuts).
4. It contains way more calcium than milk (and none of the dubious hormones found in conventional dairy). Don’t get me started on the dairy = calcium myth! Let’s suffice it to say, it’s a big industry with a powerful lobby and a long, strong history. Getting calcium from chia is a much better choice for many reasons. For starters, it also contains the trace mineral boron that helps our bones absorb calcium.
5. Chia has more potassium than bananas. Mix these two together in a smoothie and you’ll be cramp-invincible!
6. It slows the release of sugars into the bloodstream, helping to prevent energy spikes. Great for diabetics or anyone, really. Add some chia into your sweet foods or drinks, and the chia creates a barrier between the carbs and the enzymes that digest them. It also means your carbohydrate energy becomes longer lasting, so you feel stronger for longer.
7. As above, because chia slows the release of carbs, it seems to be a great exercise food. If I eat chia and go running or practice yoga later that day my endurance and strength seem to be increased. Perhaps this is also due to chia’s water absorption capacity, which keeps the body hydrated and full of electrolytes during exercise. In Mayan tradition, chia was eaten by runners carrying messages over far distances – they always had a little pouch of this “running food” with them.
8. Chia is great at cleaning out your intestinal tract. It acts like a little broom, sweeping into those out-of-the-way corners and removing accumulated waste (yuck, I know, but so much better to get it out of there!).
Chia is one of my favorite superfoods because it is not only packed with nutrition and a source of endless energy, but it is also incredibly versatile in terms of culinary creativity.
Here’s what the little salvia hispanica seeds look like when dry:
And here’s what they look like when soaked in water:
They go all gell-y when soaked and can absorb up to 10 times their volume in water (or juice, or any other liquid). Chia doesn’t have much flavor of its own but has a kind of tapioca-like texture, which makes it great to use in recipes. I especially like to create all kinds of puddings using chia as the base, or add the gell to smoothies or juices for some extra slow-release energy.
Not-Tella Chia Pudding
Chia seeds are soaked in a luscious blend of raw cacao, hazelnut milk, coconut and vanilla.
Such an easy way to get in your superfoods!
Ingredients (serves 4)
- 1/2 cup to 1 cup chia seeds, depending on how thick you like your puddings
- ½ cup Raw Cacao powder
- 3 T + ½ cup agave nectar
- 1 cup raw hazelnuts
- 1 ½ t pure vanilla extract
- 2 T raw organic coconut oil
- Himalayan Crystal Salt
Directions
- Blend the hazelnuts with 3 cups water and 3 T agave. Strain the liquid through a nut milk bag or cheesecloth to remove the fiber. Mix 2 cups of hazelnut milk with the chia seeds. Let stand, stirring occasionally.
- Blend the remaining 1 cup of hazelnut milk with the cacao powder, agave nectar, vanilla extract and coconut oil, along with a dash of sea salt. Mix in the soaked chia seeds, and refrigerate.
The pudding will keep well for a week in a sealed container.
For more sweet chia inspiration check out Angela Stokes-Monarch’s comprehensive piece on the history, nutrition and culinary uses this amazing superfood on the G Living blog
Chia can also be added to savory recipes. This has become one of our favourites, and has inspired us to being adding chia to all of my favorite salad dressing recipes to thicken them without adding more oil.
The following recipe would be lovely over a big green salad, sweet potatoes, or any salad really.
Sweet Sunny Chia Coriander Dressing
2 Tbsp chia seeds
1/4 cup sunflower seeds
1/4 cup olive oil
1/4 cup lemon juice
2 Tbsp apple cider vinegar
3 Tbsp tahini
2 Tbsp honey
1 1/2 Tsp himalayan salt
1/4 cup (packed) coriander/cilantro leaves
1 cup water
Place everything into the blender and blend away. Mmmmmm. This would also be lovely over sweet potatoes, or any salad really.
Chia are really one of most versatile, remarkable and nutritious foods I’ve ever come across. I eat the slippery seeds nearly every day, and I suggest you give them a try. And if by some off chance they don’t do it for you, you can always use them to do this:
