Chia seeds are small black or white seeds that originate from the Salvia hispanica plant, which is native to Central America. They have been consumed for centuries by ancient civilizations and have recently gained popularity as a superfood worldwide. When exposed to liquid, chia seeds absorb up to 10-12 times their weight, forming a gel-like consistency, making them a unique ingredient in many recipes.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 486 kcal
- Protein: 16.5g
- Carbohydrates: 42.1g
- Sugars: 0g
- Fat: 30.7g
- Saturated: 3.3g
- Fiber: 34.4g
- Omega-3 fatty acids: 17,552 mg
Ingredients: Raw chia seeds.
What it is good for:
- High in dietary fiber, promoting digestive health.
- Rich source of omega-3 fatty acids, beneficial for heart health.
- Contains several essential minerals such as calcium, phosphorus, and magnesium.
- Good source of plant-based protein.
- Rich in antioxidants which can reduce oxidative stress.
How to Use: Chia seeds can be sprinkled onto salads, oatmeal, yogurt, and more. They can be added to smoothies or used as a thickening agent for sauces, dressings, and puddings. Chia seeds can also be soaked in water to form a gel, known as chia gel, which can be consumed directly or incorporated into recipes.
Recipe Idea – Chia Seed Pudding: Ingredients:
- 3 tbsp chia seeds
- 1 cup almond milk (or preferred milk)
- 1/2 tsp vanilla extract
- 1 tbsp honey or maple syrup (optional for sweetness)
- Optional toppings: fresh fruits, nuts, coconut flakes, or cacao nibs
Instructions:
- In a bowl or jar, mix together the chia seeds, almond milk, vanilla extract, and sweetener, if using.
- Stir well, ensuring chia seeds are evenly distributed.
- Cover and refrigerate for at least 4 hours or overnight.
- The mixture will thicken into a pudding-like consistency.
- Before serving, give it a good stir and add your favorite toppings.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo
- Keto (in moderation due to carb content)
Note: Chia seeds are generally safe for consumption, but it’s important to ensure they are adequately hydrated before eating, especially for those with difficulty swallowing. As with any food, consume in moderation and be aware of potential allergies or sensitivities. Always consult with a healthcare provider if uncertain.
