The translation of chia is a literally strength and a folklore has it that Mayan and Aztec cultures would eat chia seeds to help sustain their energy and their endurance before long runs or before going in to battle.
The reason chia seeds have become so popular is because they are little nutrient dense powerhouses. They are rich in fiber antioxidants, omega-3 fatty acids, protein and they have lots of vitamins and minerals. They are also one of the highest plant-based sources of protein, right up at the top with spirulina. Unlike flax seeds you do not have to grind them up for your body to absorb all of the nutritional benefits, you can eat them as is and reap all of the chia seed rewards.
Just one ounce of chia seeds which is the equivalency of two tablespoons has 135 calories, 12 grams of carbohydrates, 4.5 grams of protein, 8.5 grams of fat and nearly 11 grams of fiber.
Chia seeds have this uncanny ability to absorb liquid and then they expand which slows down the rate of digestion and helps us to feel full longer. That is why you will hear a lot of people say that chia seeds are helpful for weight loss. Recent research has also found that chia seeds reduce signs of aging, promote healthy skin, support the heart in the digestive system and help to build stronger muscles and bones. So clearly, chia seeds would be a great addition to any clean and delicious diet.
If you’ve never tasted chia seeds before, they have a very mild slightly nutty flavor. That makes them really easy to add into a variety of different meals and dishes. You can sprinkle them on top of your oatmeal or your cereal or your yogurt. Some people like to sprinkle them on top of their veggies. Also, you can put them into your favorite smoothies and your favorite baked goods. For sure, most of you already tried chia pudding the most common snack with chia seeds.
When you are shopping for chia seeds, you are gonna notice that they come in both black and white. Keep in mind that both colors have exactly the same nutritional value and they taste exactly the same. You can buy whichever one you can find or whichever one is more aesthetically pleasing to you.
Chia seeds will last for several months, if you store them in an airtight container and leave them in a cool dry place. For this purpose, mason jars are perfect. If you wanted to extend the life a little bit more, you could certainly store them in the fridge or the freezer.
When enjoying chia, keep in mind that chia seeds are hydrophilic and what that means is that they attract and absorb water in the body. That is why they are able to expand the way they do. If you are not soaking them before eating, then just make sure that you have plenty of water when you enjoy your chia seeds.
There are lots of ways to include these little nutritious seeds into your diet. Here are the three clean and delicious recipes.
The first is the Chia egg.
If you have a recipe that calls for an egg and you want a plant-based alternative, try making a Chia egg. You are just gonna take 1 tablespoon of ground chia seeds. They need to be ground for this so you could do that in a high speed blender or in a coffee grinder or even in a food processor. Combine ground chia seeds with three tablespoons of water. Gently mix it together and then place this in the fridge for 10 to 15 minutes and you will have yourself a plant-based Chia egg. You can use this in any type of baking recipe that calls for an egg.
The second Chia seeds recipe is the Blueberry banana Chia smoothie. It is so easy to make and it is so delicious.
Put it to the blender:
- 2 tablespoons of chia seeds,
- 1 cup of unsweetened almond milk or some other type of milk you like
- 1 cup of frozen blueberries
- half of a frozen banana
- half a scoop of vanilla protein powder
Then just pop on a lid and blend until everything comes together and all those chia seeds have broken down.
Third recipe is chocolate cherry chia seeds energy bytes. For this recipe you will need:
- 1 cup of old-fashioned rolled oats
- 1/2 a cup of all-natural peanut butter (you can do creamy or crunchy whichever you prefer)
- 1/4 cup of chia seeds
- 1/4 cup of honey
- 1/4 cup of chopped dried up cherries
- 1/4 cup of chocolate chips
Once you’ve got everything in the bowl gently stir this together. Then grab a heaping teaspoon of the dough and just roll it in the palms of your hand and make little ball. Repeat this until you have twenty balls. Split these in the fridge to set up and then once they are all set up, transfer them into an airtight container and you can leave them in the fridge or the freezer depending on how you like the consistency.
Learn everything you need to know about buying, storing, and working with chia seeds. Plus see three easy ways to work them into your kitchen today.