What are they?
Chia seeds are a wholegrain harvested from a flowering plant in the Mint family and a great Superfood . They are small seeds with a subtle nutty flavour. They can be eaten raw or cooked and are extremely versatile.
Forms: Black and white seeds, Chia oil, crushed into a flour, Bran, sprouts
Both black and white seeds have similar nutritional composition.
Why are they good for me?
High in fibre and have gelatinous consistency when in water – which is great for digestion.
They contain protein and a good balance of the essential amino acids.
Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.
High in calcium for our nerves and bones.
They are also great to keep you full and reduce appetite
High Vitamin C, Iron, and potassium,
Blood sugar balance.
Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)
Can be used as an Egg replacer with water for recipes and a thickening agent.
15 g or 1 tbs is great to provide nutritional benefits daily.
Up to 2 tbs is ideal for therapeutic effect. Children can consume up to 1 tbs per day.
Nb; Chew your Chia seeds well as to extract all the nutrient value.
How do I use Chia Seeds in my diet?
Raw as a snack or sprinkled over any meal
In with Cereal, soup, baked goods like bread or slices.
As a Thickening agent as they soften and swell and become gelatinous when water is added
As an egg replacer in baking recipes
To drinks, smoothies
Stir fry or stews
CHIA RECIPE IDEAS
Try Sprinkle Chia on Greek yoghurt and berries with a drizzle of honey for a superfood snack
Stir fry vegetables with Chia seeds
1 tbs olive oil
1 tbs chia seeds
3 garlic clove (minced)
2-3 tbs Tamari (to taste)
1 can baby corn (drained)
2 cups Kale (chopped)
1 cup mushrooms (sliced)
2 carrot (sliced)
1 red capsicum (sliced)
1 onion (diced)
1 chilli (sliced)
Sea or rock Salt to taste
Stir fry in a pan, the onion for 2 minutes, add the garlic and sauté another minute. Add tamari and a ¼ cup of water with the other vegetables, chilli and chia seeds. Cover and simmer until vegetables are cooked (5-10 minutes) Add salt to taste
Nb; As chia is water loving, you can add more liquid if desired.
Serve on brown rice, basmati rice or quinoa
Chia seed pudding
2 tbs chia seeds
1 cup of milk (soy, almond, coconut)
1 tsp of agave nectar or honey
Warm the milk slightly in a saucepan and add the chia seeds. Take off the heat. Whisk and then stand for a few minutes to form a gel. Whisk again if it gets lumpy. Add banana slices and Agave Nectar or Honey and enjoy.