Chia Seeds: What Are They and What Do I Do With Them?

Chia seeds come from a flowering plant, in the mint family, that is native to Mexico and Guatemala. History suggests that it was a very important food crop for the Aztecs. It has remained in regular use in its native countries, but was largely unknown in North America.  In recent years, Chia seeds have been rediscovered as a nutrient dense powerhouse that can boost your energy. This is because they are rich in protein (a 28 gram serving has 4.4 grams of protein), vitamins, minerals (important for healthy bones and teeth), and omega3 fatty acids (nearly five grams in a one-ounce serving).

One of the great secrets of Chia seeds is that they contain both soluble and insoluble fibre which benefits elimination and reduces excess cholesterol. A one ounce serving of chia seeds has 11 grams of dietary fibre. 

Chia’s stabilizing effect on blood sugar also fights insulin resistance tied to an increase in belly fat and cardiovascular issues.  Chia seeds have been shown to improve blood pressure in diabetics and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. 

These tiny super food seeds are the reason Chia Pets get their lush coats.

The seeds are tasteless so they won’t affect the flavour of your food, making them easy to add to your meals. Both the white and black seeds are good choices, but avoid either red seeds (immature chia seeds), or black seeds that are smaller than regular chia seeds, as these are weed seeds. 

Here are some ways you can add them into your diet:   

Thickener:

1. Chia seeds have thickening powers so you can add them to many foods
2. Replace an egg in baking with 1 tablespoon ground chia seeds and 3 tablespoons of water
3. Add ground or whole seeds to soups and sauces to thicken them up
4. Add seeds to any smoothie recipe for a smooth, thick, delicious, and nutrient-dense beverage
5. Swirl some ground chia seeds into mashed potatoes to make them thick, creamy, and nutritious
6. Add more texture and nutrients to your oatmeal and quinoa for a polka dot effect or thicken it up if it gets too runny
7. Stir into cooked lentils
8. Add to nut butters and granola 

Straight up or Sprouted

• Sprinkle whole on top of salads or toast and eat as a snack

Sprouted

Sprouting unlocks the nutrients. Add to sandwiches, wraps and salads. Simply soak them in water for a few minutes, drain, and then rinse and drain them every 12 hours for about 2 days. A sprouting jar or a jar with a screen top makes this easy to do.

Power Gel:

Combine 2 tsp chia seeds with 1 cup coconut water and in ten minutes you have an energy gel that will supply plenty of stamina for any run. Add a bit of honey to sweeten, if desired.

Gel Topping

• Soak chia seeds in fruit juice to make a flavorful gel as a topping for your favourite desserts

Pudding 

Chia seeds create a smooth, velvety pudding without dairy or gelatin. Simply combine 2 cups almond milk, 1/2 cup chia seeds, 2–3 tablespoons raw cacao powder, 1 teaspoon vanilla, and 1 tablespoon honey. Blend this until smooth and then let it set up in the fridge for about ten minutes. Instead of chocolate add a pureed banana or toss in a few berries.

Gluten free crackers

Make a thin batter out of chia seeds and almond milk. Bake until crisp and lightly browned. You can add garlic and/or herbs to make a super-energizing snack.

Ingredients

¼ cup chia seeds

¼ cup sunflower seeds

¼ cup pumpkin seeds

½ tsp sea salt

¼ cup oats (gluten free)

2 tbsp flax seeds

1 cups filtered water or almond milk

¼ cup buckwheat flour or brown rice flour

2 tbsp extra virgin olive oil

Instructions

1. Preheat oven to 150C/300F
2. Combine all ingredients in a bowl and mix well
3. Let the mixture sit for about 30 min, as this allows the chia seeds to absorb some of the moisture, making it a thick dough
4. Spread the dough out on a piece of non-stick parchment paper. Place a second piece of parchment paper on top of the first one and roll the dough, as thinly as possible, using a rolling pin. Getting the right thickness can be a little tricky as the chia seeds can be quite gooey. Using a good non-stick parchment paper is essential.
5. When the dough is rolled thin, remove the top piece of parchment paper carefully to avoid messing up the thin dough.
6. Cut the dough into small squares using a knife or pizza cutter
7. Place in preheated oven and bake for 30-40 minutes until golden brown and crisp
8. Let them cool for 5 min before breaking them up into small squares. Then serve.