Chia seeds - when a little goes a long way
chia seeds and health
A small amount of chia seeds packs a huge nutritional punch. Chia seeds are loaded with nutrients and contain several components that, when eaten as part of a balanced plant-rich diet, may prevent the development of various chronic diseases (1).
Chia seeds are high in both protein and soluble fibre and low in calories, which may aid weight loss by increasing satiety, slowing the absorption of food and reducing appetite.
Just 28 gms (2 tablespoons) of chia seeds contains;
· 11 gms fibre (one slice of wholegrain bread with seeds contains ~7gms fibre)
· 4 gms protein
· 9 gms fat (of which 5 are omega-3s)
· Calcium, magnesium, boron and phosphorus (key nutrients for bone health)
· Manganese, zinc and B-vitamins (B1, B2 & B3)
· High in antioxidants (which help to protect cells against damage from free radicals)
Just 2 tablespoons of chia seeds provide 178mg calcium (18% of the recommended daily intake RDI for adults aged 19-50), and therefore could be considered a good source of calcium for non-dairy consumers. Chia seeds are also a complete protein, containing all nine essential amino acids that cannot be made in the body (2). An impressive nutritional profile for such a small amount, chia seeds are also gluten free and easy to prepare and add to recipes.
Adding chia seeds to recipes will dramatically boost their nutritional profile. Therefore, consider sprinkling or adding chia seeds over salads, desserts, cakes, soups, stews, porridge or to smoothies.
TIPS: Chia seeds can also be used as a thickener, for example, when added to soups and smoothies. They can also be used in baking to replace whole eggs. For 1 whole egg, mix 1 tablespoon of whole chia seeds with 3 tablespoons of water. Allow to sit for at least 5 minutes or until mixture thickens.
Try one of my favourite breakfast recipes - simple chia and berry porridge. This recipe can be prepared quickly and easily the night before and stored in a jar for a breakfast ‘on the go’.
simple chia & berry porridge
Serves 1
1/4 cup white chia seeds
2 tablespoons flaxseed meal (or ground LSA mix)
1 cup milk (of your choice - soy, almond, rice etc.)
1/3 cup fresh or frozen berries
Sprinkle of toasted coconut flakes
Drizzle of honey
Method
Combine the chia seeds, flaxseed meal (or LSA) and milk into a jar with a lid. Shake well to mix. Allow mixture to rest for 10 minutes and then shake again. Either do this the night before consuming or allow the mixture to stand for 15 minutes in refrigerator for the chia seeds to absorb the milk and thicken.
Just before serving, lightly mash the berries and spoon onto top of chia porridge. Sprinkle with toasted (or plain) coconut flakes and a drizzle of honey. Serve and enjoy!
references
Harvard T H Chan, School of Public Health. Source: https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/ Accessed April 22, 2020.
Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016.
