Ingredient Spotlight - Chia Seeds

Anyone that’s into healthy eating (or who has Instagram!) will have heard of and probably used chia seeds but I thought I’d add my opinion to the debate surrounding this ‘superfood’ as it is an ingredient I use most days as standard.

Chia: pronounced [chee-uh] Noun - a plant, Salvia hispanica, of the mint family, native to the South America and Mexico; the seeds are used as food and as the source of a beverage.

In Mayan the word ‘chia’ translates to ‘strength’ and the little seed is said to be one of the oldest diet staples having been used in Aztec and Mayan communities as early as 3500BC. Noted for its energy and sustenance properties it’s believed that warriors and athletes consumed chia seeds in preparation for battle and long distance journeys.

In modern day the chia seed has been recognized as small but mighty as it is…

A complete plant-based protein

Complete plant proteins are hard to come by but the chia seed contains all 9 amino acids so for those of you who are vegan or vegetarian, adding a tbsp. or two per day will significantly boost your protein intake!

A source of ALA omega-3 fatty acids

Did you know there are three types of omega-3 essential fatty acids (EFA)? ALA, EPA and DHA. The most important are EPA an DHA, found in oily fish, but short chain ALA, found in chia seeds, is a great energy provider and a building block for long chain EFAs.

A great hydrator

Chia seeds are hydrophilic meaning that their outer coating absorbs water – the debate is out as to whether it’s 8 to 16 times their own weight! – which helps hydration and regulation of electrolytes.

Perfect for keeping you fuller for longer

Given the chia seeds ability to absorb so much water these little babies can help satiate you. With no noticeable flavor you can use them to bulk out an array of different recipes without adding too many calories (see below for ideas)

A digestive aid

On top of their hydration properties (good hydration = better digestion) chia seeds are great fibre merchants. 2 tbsp, or 28g, provides 12g carbohydrates, of which 11g are from fibre! Taking from this, chia seeds are also a great low-carb staple.

Loaded with micronutrients

Chia seeds contain healthy-bone nutrients calcium, manganese and phosphorous as well as antioxidants, zinc, copper and vitamins A, B, D and E.

Raspberry Chia Jam

How to incorporate chia seeds into your everyday

1. Add to porridge
2. Add to smoothies 
3. Add to bliss balls and energy bite
4. Use instead of breadcrumbs in meatballs
5. Add to coconut water for a rehydrating energy drink
6. Grind and use as an egg replacement (1 tbsp ground chia seeds to 3 tbsp water)
7. Make sugar free chia jam (heat 1 punnet of berries with a splash of water and a little honey to sweeten, bring it to the boil and allow to bubble for a minute or two; mash the berries to your liking then remove from the heat and stir through 1 tbsp chia seeds. Transfer to a sterilised jar and refrigerate – this will thicken considerably as it cools)
8. Make chia pudding and enjoy as a breakfast, snack or dessert

Chia Seed Pudding Parfait

Basic vanilla chia seed pudding

Serves 1

3 tbsp chia seeds

1 cup milk, nut milk or coconut milk

1 tsp vanilla extract

1-2tsp sweetener of choice (optional)

1. Combine all of the ingredients in a bowl (or jar is making for an on-the-move meal) and mix thoroughly 
2. Cover and refrigerate for at least an hour, or overnight and enjoy

* You can make a big batch of this, or several single servings and store for a few days. I like mine served up as a parfait; layer with fresh berries or fruit compote and yogurt!