Health benefits of chia seeds

Chia (Salvia hispanica) is a tiny, nutrient-dense seed with a long history of use from ancient Aztecs to the modern day. Chia seeds are easy to add to your favourite dishes and can provide a tasty and healthy boost to any meal.

Chia Seeds Nutritional information

(Serving size 30g / 2 tablespoons)

• Calories 140
• Protein 5g
• Fat 8.7 grams with 5g of Omega 3
• Carbohydrate 12g
• Fibre 9g

Chia also contains reasonable amounts of the minerals iron, zinc and magnesium. They are an excellent plant-based source of alpha-linolenic acid (omega -3).

Chia seeds are gluten-free.

Health benefits of chia seeds

As part of a balanced plant-rich diet, chia seeds may help to:

• Support healthy bloody sugar
• Reduce the risk of cardiovascular disease
• Improve bone health
• Help promote regular bowel motions

How to add chia seeds to your diet

• Add to smoothies and cereals
• Chia puddings
• Chia Fresca – the energy drink mentioned in Christopher McDougall’s Book “Born to Run”.
• Add to muffins, homemade slices and cakes
• Sprinkle on salads
• Thickener for soups or sauces

For chia puddings, the standard ratio is 1 part chia to 4 parts water. Leave to thicken for 15 minutes (overnight is better).

Make an egg substitute with one tablespoon of chia seeds to 3 parts water. Let sit for 10 minutes before adding to your recipe.

Consume chia seeds, either whole or ground.

Storage

Store the whole seeds in a cool, dry, dark place for up to 2 years.

Refrigerate ground chia seeds and use them within a week.

Cautions

Because chia seeds can hold up to 10 times their weight in fluid, consume adequate fluids when you enjoy them.