This unexpected “superfood,” comes in the form of a tiny black seed from the Salvia hispanica plant which is closely related to mint. The word ‘chia’ is actually the ancient Mayan word for ‘strength,’ clearly the Mayan knew that dynamite comes in small packages. It’s reported that their warriors ate chia seeds to give them high energy and endurance. Just one spoonful of chia can sustain you for 24 hours.
So, with this ancient wisdom in mind, just what are the benefits of this tiny wonder today?
Firstly, what are they, and how do you eat them?
A chai seed is a small, oval, naturally gluten-free pale brown edible seed. The seeds themselves taste rather bland, so you can add them to pretty much anything. They also don’t need to be ground like flax seeds, which makes them much easier to prepare.
They can be eaten raw, soaked in juice, added to porridge, pudding, smoothies or added to baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.
Some of the many benefits of chai seeds include:
Help control appetite
No, the seeds aren’t necessarily a “diet” food, but their unique absorption quality can help you feel fuller longer. When you add chia seeds to different foods – the seeds expand in your stomach. That expansion can help you feel full, promote eating less, and losing weight.
Strengthen bones
The calcium content in chia seeds is five times that of dairy – a definite benefit to your teeth and bones. The calcium count is also a plus for your heart, as calcium is needed in contractions of the heart muscles.
Hit the snooze button
Chia seeds are tiny bundles of tryptophan, which amino acid raises melatonin and serotonin levels. These are the hormones that support stable sleep.
Digestive Health
Chia seeds are packed with fiber. The high fiber also helps chia to act as a natural blood sugar balancer, which is a great benefit for those with diabetes. They act as a prebiotic which means, they help your stomach produce good bacteria that help keep your digestive system working properly.
Moisturize
The high omega-3 content means chia seeds have anti-inflammatory properties, which can diminish redness and revive dry skin.
Beating heart
Chia seeds are packed with omega-3 fatty acids, even more than flax seeds and salmon, and this healthy fat is key to a healthy heart. High blood fat levels increases your risk of developing heart disease, and omega-3s have been shown to lower triglyceride levels.
Fight Free Radicals
Chia seeds are a powerhouse of antioxidants. Just a serving or two a day can help fight against the free radicals that can damage your body and create diseases. Free radicals can cause cells to break down and actually promote the growth of cancerous cells.
Below you will find some fab and irresistible recipes.
Coconut Chia-Tapioca Pudding
Health food stores often sell already shelled fresh coconut meat. If you can’t find it, buy a whole coconut instead. Look for one that’s heavy for its size and filled with liquid.
Ingredients
- ½ cup large pearl tapioca (not instant or quick-cooking)
- 1 tablespoon white chia seeds
- 2 cans unsweetened coconut milk
- ½ teaspoon kosher salt
- ⅓ cup light agave nectar, plus more for serving
- 1 cup chopped fresh coconut meat
- ½ cup chopped fresh pineapple, plus more for serving
- Sliced mango and toasted unsweetened shredded coconut (for serving)
Preparation
Step 1
Combine tapioca and 2 cups water in a medium bowl. Combine chia seeds and ½ cup coconut milk in a small bowl. Cover both bowls with plastic wrap and chill overnight. Pour remaining coconut milk in open can into an airtight container or another small bowl; cover and chill until ready to use.
Step 2
Drain tapioca pearls. Combine reserved coconut milk and coconut milk from remaining can in a medium saucepan; add salt and ⅓ cup agave. Bring to a boil over medium, reduce heat, and simmer, stirring constantly, until reduced by one-quarter, about 5 minutes. Add tapioca and cook, stirring constantly, until tapioca is translucent and tender but still chewy in the center, about 5 minutes. Set saucepan in a bowl of ice water and let cool, stirring occasionally.
Step 3
Stir soaked chia seeds, coconut meat, and ½ cup pineapple into pudding and scrape into a large bowl. Cover with plastic wrap, pressing directly onto surface, and chill until thickened and cold, at least 2 hours.
Step 4
To serve, stir pudding well and divide among bowls. Top with mango, shredded coconut, and more pineapple and drizzle with some agave.
Blueberry-Chia Ice Pop
Keeping some blueberries whole in these ice pops results in unexpected, surprising bursts of sweet, fresh flavour.
Ingredients
- 1 cup blueberry–chia seed jam
- ¾ cup coconut water
- 1 tablespoon fresh lime juice
- Pinch of kosher salt
- ½ cup fresh (or frozen, thawed) blueberries
SPECIAL EQUIPMENT
Six ice -pop mold
Preparation
Step 1
Purée jam, coconut water, lime juice, and salt in a blender until smooth. Add blueberries and pulse just to break up some of the berries. Pour into ice-pop molds, insert sticks, and freeze until solid, at least 3 hours.
Step 2
Run under hot water for several seconds to unmold.
Tropical Energy Bar
If you can’t find no-sugar-added pineapple, this recipe works with pretty much any dried fruit of your choice, and smaller items (such as currants) don’t need to be pre-chopped.
Ingredients
- 2 cups dried no-sugar-added pineapple (about 2 cups), coarsely chopped
- 2 cups macadamia nuts
- 1 cup unsweetened coconut flakes
- ⅓ cup melted virgin coconut oil
- 1 tablespoon chia seeds
- 1¼ teaspoons kosher salt
Preparation
Step 1
Pulse pineapple in a food processor (it can be very tough, even for a food processor, so pre-chopping gives it a needed head-start; you may also find you need to use long pulses) until finely chopped. Add nuts and pulse until coarsely chopped. Add coconut flakes, oil, chia seeds, and salt. Pulse until a coarse purée forms.
Step 2
Transfer pineapple mixture to a plastic wrap-lined rimmed baking sheet. Top with another piece of plastic wrap and roll or press to a 9x6" rectangle. Chill until firm, for about 1 hour.
Step 3
Cut into 12 bars. Wrap each bar in a sheet of parchment-lined foil to take on the go, or roll into balls. Either way, be aware that they soften quickly at room temperature because of the coconut oil.
These tiny seeds can absorb 10 times their weight in water, eating them raw means that absorption happens in your stomach, so be sure to drink plenty of water if you sprinkle them on a salad. Chia seeds can last a very long time when kept in a cool, dry place. You can even use them as an exfoliation in a facial scrub. Cheers to chia!
Date Published: 18 May 2023
