Chia seeds may be tiny but they sure pack a punch. These little seeds are a great source of energy, nutrients and antioxidants. Grown from the Salvia Hispanica desert plant, black and white chia seeds contain the same nutritional benefits – the black ones just show up more if they get stuck in your teeth!
Chia seeds have become quite a buzz word in the superfood world, and rightly so as they’re incredibly high in Omega 3s for starters. In fact, chia seeds contain more Omega-3s than salmon, gram for gram.
They’re also high in fibre, 40% by weight. This means they can absorb around 10 times their weight in water by forming into a gel and expanding in your stomach, leaving you feeling fuller for longer too. Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for your overall health.
The other benefit of their liquid absorption is that they prevent dehydration and provide slow releasing energy making them ideal for athletic endurance.
Chia seeds are also low carb and contain several nutrients that are important for bone health including calcium, phosphorus, magnesium and 14% protein. The calcium content is particularly impressive. Gram for gram chia seeds contain more calcium than cow’s milk.
Studies have shown that chia seeds can level blood sugar. In type 2 diabetics one study showed that chia seeds can significantly lower blood pressure and inflammation.
So, how can we use these wonderful seeds?
1. As an egg replacement ( 1 tbsp chia seeds, soaked in 3 tbsp water = 1 egg)
2. To thicken soups, stews, sauces and even jams
3. To create puddings and thicken mousses
4. Add to your smoothies
5. Sprinkled on top of your breakfast bowl
6. In place of breadcrumbs on your fish, meat or veggies
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