Chia Seeds

Chai Seeds are what I would call a real super food: high in fiber and omega-3 fatty acids it will help keep your heart healthy and fill you up as well. Read on to learn more about this versatile little seed with so much goodness packed inside.

History:

Chia seeds, or Salvia hispanica, as a native Central and South American plant that was as important to pre-Columbian society as maize (corn) was and was often given as a tribute gift in Aztec society.  Its sister species, Salvia columbarie, known as golden chia, is native to the American Southwest and was a staple in the Native American diet. (Although I could not find separate nutritional data for the golden chia, I suspect it has much similar nutritional values to its southern variety.)

I would encourage supporting the production of this native crop in order to help Central and South American economies so long as vital rain forests are not being destroyed in order to grow it. (I've contacted Bob's Red Mill for source information on their chia seeds and will update this post when I hear back from them.)

Nutritional Value:

1 ounce (28 grams) of chia seeds contains: 9% daily protein, 13% daily fat, over half of which is Omega-3 fatty acids, and a whopping 42% of your daily fiber, that's 11 grams!

Chia seeds also contain many vital minerals, such as: phosphorus, manganese, calcium, and potassium.

Chia Seeds are also rich in antioxidants, which are both healthy but also allow these seeds to store for long periods of time without going rancid, unlike many other seeds and nuts.

Uses:

Chia Seeds can be added to a large variety of foods to increase their nutritional value as well as many traditional chia based recipes. The primary way that I like to add chia seeds to my diet is in my morning breakfast smoothies or yogurt, but they can also be added on salads or in baked goods. You can even sprout them and eat them like you would alfalfa sprouts in salads or on sandwiches, although I am unaware of how sprouting effects their nutritional value.

Either ground or whole, try adding them to baked goods, especially those calling for cornmeal as these two ingredients have historically been combined. When dissolved into water (1Tbsp to 1/3 cup water) chia seeds become a gel that can be added into even more foods, like pudding and jelly (note that I haven't tried the jelly option myself yet).

There is of course a variety of recipes for Chia Fresco, a traditional South American beverage that is quite refreshing. I've posted some of these recipes here.

Chia oil also exists (I haven't seen it in my store yet, but will keep looking). It is supposed to be great for cooking being able to withstand temperatures of 200ºF for extended periods of time. Chia oil has more Omega-3s per serving than any of the other seed-based cooking oils, including flaxseed!

Please note when considering chia drink recipes: the number one problem that arises is that people simply use too much chia and as a result they become too thick and gelatinous to drink without gagging on the texture. Chia drinks should still be largely liquid - not gel!