Chia seeds (pronounced chee-ah) are tiny seeds that come from the flowering plant Salvia hispanica, which is part of the mint family. Chia seeds do not have a minty taste at all, their flavour is quite mild and slightly nutty. These tiny seeds have become a modern-day popular superfood, however they have been consumed for thousands of years in the diets of the Aztecs and Mayans as a source of energy. The word ‘ chia’ is actually the ancient Mayan word for ‘strength.’
Although very small, chia seeds are packed with many different nutrients. Just 3 tablespoons of these tiny seeds contains:
- 5064mg alpha linolenic acid (an essential omega-3 fatty acid)
- 180mg calcium
- 95mg magnesium
- 2.5mg niacin (vitamin B3)
- 2.2mg iron
You’ve probably come across many different recipes that include chia seeds like pudding, breads, smoothies, DIY granola…have you wondered if there is a preferred way of preparing chia seeds? Should they be eaten soaked, blitzed up in the blender or are they fine to eat whole and raw?
According to research, you can get the most nutrients out of chia seeds if they are soaked prior to consumption. Although you can certainly eat chia seeds whole and raw in baked goods and cereal mixes or whizzed up in your smoothie, soaking them is the best way to enjoy them and reap their numerous nutrients.
The soaking process allows the release of enzyme inhibitors, helping to soften the hard seed coat which ‘unlocks’ the seeds’ nutrients and makes their digestion much easier. When soaked, they also help to slow down digestion, keeping us feeling fuller for longer.
Soaked chia seeds form a gelatinous compound that makes a delicious pudding and an easy vegan egg replacement. This gelatinous compound is known as a ‘demulcent’ in herbal medicine which means it has a soothing effect on the body, particularly on the gastrointestinal tract.
Chia seeds are very easy to add into the diet. Here are two delicious recipes using soaked chia seeds:
Mixed Berry Chia Seed Jam
Ingredients:
- 2 tbsp. chia seeds
- 1 cup mixed berries (fresh or frozen)
- Juice of half an orange
- Zest of one small lemon
- 2 tbsp. maple syrup
Method:
- Add the berries and orange juice to a small saucepan over medium heat. Mash the berries with the back of a spoon to your desired consistency and until the berries and juice are bubbling
- Add the lemon zest, chia seeds and maple syrup and stir until combined
- Turn off the heat and let the jam sit in the saucepan for 15-20 minutes to cool and thicken
- Transfer the jam to a clean jar and store in the fridge for up to 2 weeks
Choc Chia Pudding (serves 4)
Ingredients:
- ½ cup chia seeds
- ¼ cup cacao powder
- 4 tbsp. maple syrup
- ½ tsp. ground cinnamon
- 1 tsp. vanilla extract
- 1 ½ cups milk of your choice
Method:
- Sift the cacao powder to remove any clumps and add to a bowl with the chia seeds, maple syrup, cinnamon and vanilla
- Pour in the milk a little at a time and mix until all ingredients have combined
- Cover the bowl and refrigerate overnight
- Spoon the chia pudding into serving bowls and garnish with desired toppings like fresh fruit, chopped nuts or coconut flakes
References
Gunnars, K. (2018), 11 Proven Health Benefits of Chia Seeds, cited on 8.5.2020, accessed < https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#section11>
My Food Data (2020), Chia Seeds, cited on 8.5.2020, accessed < https://tools.myfooddata.com/nutrition-facts.php?food=170554&serv=wt1&qty=1>
