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.
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.
Because chia seeds can hold up to 10 times their weight in fluid, consume adequate fluids when you enjoy them.
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Norelle Hentschel is an experienced naturopath with a clinic in Stones Corner, Brisbane and Telehealth consults Australia wide. She has helped many clients improve their health and wellbeing using herbal medicines.
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