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Introducing chia seeds, a nutritional powerhouse! This ancient Mayan superfood has gained widespread popularity in recent years, but where did they come from? From origin and perceived health benefits to preparation and recipes, let us guide you through some of the basics when it comes to chia seeds. Known to be packed with omega-3 fatty acids, proteins, and fibers, these seeds may contribute to heart and brain health, aid digestion, and offer a feeling of fullness. Discover the simplicity of incorporating chia seeds into your routine with easy and delicious recipes.
Origin
Chia seeds come from the plant Salvia hispanica, which is a member of the mint family. This plant is native to central and southern Mexico and Guatemala. Chia seeds have been an important part of the diet in this region for thousands of years, dating back to the time of the Aztecs and Mayans. In fact, the word “chia” is believed to have Mayan origins, meaning “strength.” These seeds were highly valued for their nutritional properties and were considered a staple food. Chia seeds were believed to provide sustained energy and said to be used by warriors and messengers for endurance.
Health
These tiny seeds are rich in omega-3 fatty acids and contain all 9 essential amino acids needed to create a complete protein. A 3-tablespoon serving can supply over 1/3 of the daily value for fiber and are rich in minerals like calcium, potassium, phosphorus, magnesium, and iron as well as B vitamins. Consuming pre-soaked chia seeds is thought to promote lasting hydration since they can absorb up to 12 times their weight in water. It’s important to note that consuming large amounts of unsoaked chia seeds may have a dehydrating effect due to their efficiency in absorbing water. So, make sure the seeds have been thoroughly soaked before using, and as with any high-fiber food, start slow! (1, 2, 3, 4)
How to Use
With their versatility, chia seeds are easily incorporated into various dishes, making them a convenient, plant-based, nutrient-rich addition to a healthy diet. They can be eaten raw in salads or blended into smoothies, puddings, and baked goods. Ground chia seeds can even be used as a plant-based egg replacer. Simply stir 1 tablespoon of ground chia seeds into 3 tablespoons of cold water and let sit for 15 minutes. The mixture will form a thick gel, which acts as a binder for vegan baking. They can also replace up to 25% of oil in baking. (5)
Check out these recipes for inspiration.
Strawberry Chia Pudding Recipe
Simple to assemble and no cooking required! This high-protein, high-fiber pudding requires only an overnight soak to thicken into pudding perfection. This lightly sweet treat will be your new breakfast favorite.
Matcha Chia Pudding Recipe
Energize your morning with your own, homemade matcha chia pudding. This healthy breakfast treat offers 6 grams of plant-powdered protein per serving and a subtle caffeine kick. It’s easy-to-make and requires no cooking!
Overnight Oats Recipe
Meal prep for breakfast! Store this easy recipe in your favorite commute-friendly jars for a great grab-and-go morning meal.
With a rich nutritional profile and culinary versatility, these tiny superfood seeds have stood the test of time. Try adding them to your repertoire and embrace the strength of chia in your culinary journey.
Sources:
6 Potential Benefits of Chia Seeds in Water
Chia Seeds: Health Benefits, Nutrients per Serving, Uses, Safety Information, and More