One of the most popular health foods being buzzed about these days are Chia Seeds. Do you wonder: Are they the power food everyone is talking about? Should I be eating them? And what exactly do you do with them?
What is Chia
Chia seeds are tiny little black seeds that are grown in Central America, mostly Mexico and Guatemala. They are an ancient food and some lore talks about Aztec warriors relying on chia for strength and power for battle. In fact, these little seeds do pack a pretty good nutritional punch. They are loaded with omega 3 fatty acids, protein, fiber and high levels of antioxidants. It is believed that the antioxidants are greater than those of blueberries. A serving of 2 tablespoons of seeds contains 139 calories, 4 grams of protein, 9 grams of fat, 12 grams of carbs and a whopping 11 grams of fiber.
How to Add Chia to Your Diet
When placed in water chia will absorb up to 12 times it’s weight and create a gel like texture. This swelling of the seeds is thought to promote a feeling of fullness and stave off hunger. Some people believe that this may promote weight loss, but there have been no studies to support that claim.
The seeds have a mild flavor which makes it easy to sneak them into dishes without you really knowing they are there. Most often they are added to porridge, yogurt, smoothies or salads. The thickening quality is a great addition to a salad dressing. For each cup of dressing you may add 2 teaspoons of chia to create a thicker consistence without adding extra fats. Chia may also be used to replace eggs in baking. Try mixing 1 tablespoon of chia with 2 teaspoons of water in a small bowl and let it thicken for 15 minutes before adding it into the recipe.
A common way to consume chia in Mexico is as an Agua Fresca, a drink made from water and a little fruit juice. This is made by adding 2 teaspoons of chia to 3 cups of water and the juice of half a lemon or lime. After 10-15 minutes the seeds will swell, resulting in a thick drink. Personally I’m not a fan of plain water with Chia, so I’ll use a base of green tea, or roobios tea and the result is the same. You may also add chia to coconut milk, or any other plant based milk. If you are not a fan of the texture but still want the benefits, you may drink it all down before the seeds swell. Even better, just add them to your smoothie, or sprinkle wherever you can. The benefits are absolutely the same.
Should you be eating Chia?
Like I said earlier there is no evidence to suggest that Chia will help you shed pounds, but adding these tiny seeds can give you a nutritional boost with little effort. Unlike flax, chia is easily digested and does not go rancid, so no special handling or storing is needed. It’s easy to keep a small packet in your lunch box and sprinkle onto a salad, or toss a spoonful or two into your morning oatmeal. There haven’t been any reports of sensitivities or reactions to chia of any kind. Chia is especially wonderful if you’re struggling to get fiber into your diet, or feel the need for some antioxidant boosting.
Chia may be a little on the pricy side, so I like to buy mine in bulk. Just make sure they are organic and from a reputable company. I keep a small container for easy access in my cupboard and store the remainder in my pantry, in a cool dark place.