Chia is undergoing something of a renaissance after centuries of neglect. It was a major crop in central Mexico between 1500 and 900 B.C. and was still cultivated well into the 16th century, AD, but after the Spanish conquest, authorities banned it because of its close association with Aztec religion (Indians used the seeds as offerings in rituals). Until fairly recently, chia was produced by only a few small growers, but commercial production has resumed in Latin America, and you can now buy the seeds online and in health food stores.
These little Chia seeds are one of many grains that provides excellent health benefits when grown in to sprouts. The difference with Chia seeds is that you don't have to sprout them to get a really good nutritional punch. They can be sprinkled on hot cereal and used in baking, for a nutritional boost comparable only to flaxseed in Omega 3 and dietary fiber content.
Chia seeds are full of protein and dietary fiber. Chia seeds are also high in anti-oxidants and have been found to be beneficial to diabetics due to their ability to inhibit the speed of carbohydrates being turned into sugars. The seeds are also being used as a diet aid because they help a person feel fuller and, therefore, curb hunger. There's evidence to suggest they can reduce blood pressure. They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!
Why should you should eat chia? Here's a few more facts: just 2 tablespoons of chia seeds has:
- Five times the amount of calcium in milk (plus boron which helps you absorb it)
- Three times the amount of antioxidants in blueberries
- Three times the amount of iron in spinach
- Three times the amount of fiber in oatmeal
- Two times the amount of protein of any other bean, seed or grain
- Two times the amount of potassium in a banana
Because chia seeds expand up to 3 times their original size when wet and have such a high fiber content (great for regularity!), they can help you eat less and stay full longer by bulking up your meals and crowding out fat, sugar and calories (great for weight loss!). Consuming chia seeds increase energy and endurance (great for runners!). They also help your body rebuild muscle after exercise and during and post pregnancy. Chia seeds have more Omega 3’s and a much longer shelf life than flax (and can be substituted in any recipe for flax).
I've been experimenting with them & discovered that they really give me a nice burst of energy when I mixed them into pudding, mixed them into my snacks and I really love them in my breakfasts. While there are countless ways to incorporate chia into your daily meals, here is one particularly delicious (and easy!) dessert that you can feel great about eating.
Chai Chia Pudding (Serves 6)
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond (or coconut) milk
- 5 pitted Medjool dates
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/8 teaspoon cloves
- 1/8 teaspoon nutmeg
- 1/8 teaspoon ground ginger
Directions:
Combine all ingredients except chia seeds in a high-speed blender and whirl on high until smooth. Whisk liquid into chia seeds in a medium bowl and stir to combine. Place in fridge for 1-2 hours, until thick or overnight. ENJOY!
Chia has a nut-like flavor. You can mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as "chia fresca." As with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.
I had a late work morning today and thought I'd treat myself to a yummy and power packed breakfast to help me get through my busy day. I decided on a recipe that I'd seen on the Oh She Glows Blog : Sweet Potato Oatmeal Breakfast Casserole.
I thought it was pretty yummy. I hope you enjoy these recipes too. Have a great week everyone!
