CHIA: ANCIENT SUPER-SEED/ MODERN MIRACLE FOOD

CHIA: ANCIENT SUPER-SEED / MODERN MIRACLE FOOD

 

Long before the Spanish conquered Latin America and well before the CHIA-PET, Chia seeds were a staple like corn and beans.  Chia seeds were considered almost magical because of their ability to increase strength and energy over long periods of time. (Chia means strength in the Mayan language).

 

 Not only are they gluten free naturally, but 2 TBSP of Chia seeds are a good source of protein, calcium, balanced omega 3/6 fatty acids, antioxidants, and fiber.  And because they have so much fiber, they can deliver a maximum amount of nutrients with a minimum amount of calories.  Fiber is important for your health for many reasons- especially weight loss and digestion. It also provides food for the supremely important friendly flora (probiotics) that live in your gut. Chia absorbs up to 12 times its weight in water. It forms a gel as it expands, to curb your appetite and help maintain healthy fluid balance in the body. Did I mention they are also low calorie because of all of that fiber?

 

Because Chia seeds contain heathy ratios of calcium, phosphorous, magnesium and protein they are good for your bones.  

 

Due of their stellar health profile they can be useful in persons with Metabolic Syndrome, Diabetes, digestion issues, and cardio-protective diets, athletes, and anyone who wants more energy.  

 

So what do you DO with chia seeds?  Glad you asked. 

1. As an egg substitute- mix 1/8^th cup chia seed with 1 cup water. Place in a jar and shake. Let sit out overnight- then 1/4^th cup = 1 egg.  Store in refrigerator thereafter. 
2. Thicken soups and gravies- add 1-2 tbsp to reach the desired thickness. Grind it first.
3. Add to smoothies and salads for a fiber and protein boost. 
4. When making a meat loaf of meat balls use for filler instead of crackers or bread crumbs.
5. Use for breading for fish or chicken.  Mix with some almond flour, garlic and ground chia. 
6. Sprinkle it over your cooked oatmeal for added protein, fiber and healthy fat. 
7. A personal favorite is Chia Pudding:

¼ cup Chia

1 cup unsweetened coconut milk

½ TSP Cinnamon

1 TSP vanilla

1 TSP raw honey or real Maple syrup or 1 Pkt. of Stevia

 

Mix and let soak for 20 minutes, stirring every 5 minutes or you get a giant clump!

You can add fruit, nuts or other spices- whatever your creative mind can come up with.

(if you prefer it warm, gently warm the coconut milk then add the rest of the ingredients, stirring every 5 minutes).

 

Enjoy!   

My wish for you is good health. Kathi Bratberg RN, MS