Whether it’s kale, kombucha, or cauliflower, the term “superfood” seems to be just about everywhere you look! But because of their uniquely gelatinous culinary properties and remarkable nutritional profile, I want to give a special shout-out to chia seeds.
A flowering plant from the mint family, chia seeds are native to parts of Mexico and Guatemala and can be either black or white. Although the black ones are much more common in stores these days, there’s no nutritional difference between them.
Chia Seed Magic
While chia seeds have only become popular in the past decade or so and are still most popular in healthy-living circles, they’re actually an ancient staple food of the Aztec and Mayan cultures.
It was more than just a staple for the Aztecs, who offered chia seeds to their gods in religious ceremonies. The word “chia” means “strength” in Mayan, which should be no surprise. Loaded with minerals, protein, soluble fiber, antioxidants, and omega-3 fatty acids, these teeny little seeds pack a nutritional punch far beyond their size – or their calories.
A one-ounce serving of chia seeds, about two dry tablespoons, serves up 4 grams of protein, about 30% of the recommended daily allowance (RDA) of magnesium, manganese, and phosphorous, nearly 20% of the RDA of calcium, and smaller amounts of copper, zinc, and potassium. By weight, chia seeds have more calcium than dairy products, and they also contain all nine essential amino acids, making them a complete protein source—all that (and much more) for about 140 calories.
Now, that’s what I call a superfood! But that’s just the beginning of chia seed magic …
Low Carb and Super-High Fiber: A Healthier Alternative to Tapioca
If you’ve checked out this site, Plant-Based Cooking, you’ll see that there are quite a few chia pudding recipes: Chocolate Chia Pudding, Easy Breakfast Chia Pudding, Carrot Chia Pudding, and Pumpkin Chia Pudding. And there’s a good reason for that! Chia seeds are uniquely suited for vegan plant-based puddings. These tiny, barely visible seeds plump up quite dramatically and form a viscous gel, like tapioca, when soaked in water or other beverages for about two hours. Who needs gelatin, I say?
Chia seed gel is an outstanding vegan plant-based thickener for smoothies, sauces, soups, and stews. And if you like pudding as much as I do, you’ll love these healthy and varied chia pudding recipes. Be sure to try them all!
What’s the Chia Seed Secret?
So, what’s the chia seed secret? It’s all about the fiber! Remarkably, chia seeds can soak up about ten times their weight in water – now, find another food that can do that! A one-ounce serving of chia seeds has 12 grams of total carbohydrates, and out of that, nearly all (11 grams) are soluble fiber.
If you want to increase your fiber intake, lower your carbohydrates, or just like creamy comfort foods, check out chia seeds. Like all soluble fiber, fiber-rich chia seed gel may help lower “bad” LDL (low-density lipoprotein) cholesterol, which can build up in your arteries. It may also slow digestion, helping prevent blood sugar spikes and promoting a sense of fullness. Gelled chia seeds can be stored in the refrigerator for up to a week.
Should They Be Ground First?
There’s some evidence that grinding chia seeds before eating may improve the absorption of nutrients. Grinding or using whole seeds doesn’t seem to change a recipe except for the plumped whole seeds, which can be seen in puddings. I’ve been using ground chia as a topping for oatmeal and suggest people use half ground and half whole, depending on the recipe.
A Word of Caution
It should be noted that “The Nutrition Source,” from Harvard University’s T.H. Chan School of Public Health, published an advisory that says not to eat too many dry (unsoaked) chia seeds. Because they quickly absorb water and swell, they can create a choking hazard. Only eat chia seeds already soaked in liquid or served with moist food.
In addition, since chia seeds are very high in fiber, if you eat too many, you may have stomach distress (gas, bloating, constipation, or diarrhea), just like any fiber you eat too much of. Take it easy if you’re unsure.
Other Uses: Chia Sprouts and Chia Egg Replacer
Chia Sprouts
Sprinkle about a teaspoon of chia seeds in a single layer in a terracotta saucer or unglazed clay dish, ensuring they have enough space to grow. Spray with water several times, cover with plastic wrap or a transparent glass dish, and place in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Enjoy chia sprouts as a garnish for salads and sandwiches.
Chia Egg Replacer
To replace one whole egg in baking, mix 1 tablespoon of whole chia seeds or 2 teaspoons of ground chia seeds with 3 tablespoons of water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.
As you can see, chia seeds are amazingly versatile!
High in Omega-3s
Chia seeds are a great plant source of linoleic and alpha-linolenic acids, essential omega-3 fatty acids known as ALAs. They’re called “essential” fatty acids because the body can’t make ALAs, and we must get them from food. One ounce of chia seeds contains 7 grams of fat, 60% of which are ALAs. Omega-3s help raise “good” HDL (high-density lipoprotein) cholesterol.
There’s some evidence that ALAs, in particular, may reduce the risk and size of strokes as well as the damage that they do. Other sources of ALAs include flax seeds, hemp seeds, and walnuts.
High in Antioxidants
Chia seeds are very high in antioxidants, which may protect our bodies against free radicals. Free radicals are molecules that form when we digest food and when we’re exposed to tobacco smoke or radiation and which may be involved in heart disease, cancer, and other conditions.
Chia: The Little Seeds That Could
By now, you should be convinced that chia seeds are worth exploring. They are a unique culinary and nutritional powerhouse that can be used in soups, stews, smoothies, and puddings.
Please be in touch and let me know how you’re enjoying them!
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