Chia seeds are healing and have been used for centuries in ayurvedic (holistic) medicine.
They are little powerhouses of nutrition that are referred to as a superfood. They are healing to your gut, hydrating for your cells and skin and packed with nutrients including plant based collagen. Eating chia seeds is an easy way to get more protein, fiber, vitamins, minerals and healthy fats. They are packed with a laundry list of nutrition: omega-3 fatty acids, calcium, manganese, magnesium, a slew of antioxidants and phosphorus.
Scientists have found that chia seeds benefits are more powerful than research initially suggested. Chia seeds benefits include healthier, glowing skin, reducing acne, reduction or prevention of aging, sagging skin and wrinkles, supporting the heart and digestive system, reversing or preventing osteoporosis, improved liver enzyme balance, kidney function, healthier hormone production, blood sugar balance, intestinal permeability, fights parasitic invaders and more.
Ever heard of “chia eggs”? No, they don’t have babies, they can be ground up and added to baked goods by adding water and letting set for 10 minutes to congeal. Eggs are not bad for you, but can cause an immune reaction for some people suffering with auto immune disease. Have you ever tried to make a cake or even baked goods without eggs? It’s close to impossible, but not completely so. Chia “eggs” are a good alternative. They resemble slippery tiny little nuggets like tapioca when reconstituted.
Since chia seeds are also high in fiber, they can add a balance for gluten free flours rich in carbohydrates in the ketogenic realm and thus stave off insulin spikes. For those suffering with bowl imbalances like diarrhea and constipation, they can also provide healing nutrients, bulk for loose stool and a protective barrier to ease hard dry stool symptoms.
One ounce (about 1/8 cup or 4 tbls) of chia seeds contains approximately:
- 137 calories
- 3 grams carbohydrates
- 4 grams protein
- 6 grams fat
- 6 grams dietary fiber
- 6 milligrams manganese (30 percent DV)
- 265 milligrams phosphorus (27 percent DV)
- 177 milligrams calcium (18 percent DV)
- 1 milligram zinc (7 percent DV)
- 0.1 milligram copper (3 percent DV)
- 8 milligrams potassium (1 percent DV)
In addition to the nutrients listed above, chia seeds also contain several essential fatty acids; vitamin A, vitamin B, vitamin E, and vitamin D; and minerals, such as iron, iodine, magnesium, niacin and thiamine.
If you haven’t checked out our recipe section, there are new recipes added almost daily with twists and alternatives for those individuals sensitive or even allergic to particular foods. Since they don’t have a strong flavor, it’s easy to incorporate them into many recipes.
Try these tips to add more chia seeds to your meals:
Bake with chia seeds. Chia seeds are versatile. Experiment with them in cakes, muffins, and cookies. Mix them in the original batters or sprinkle them on top of the finished products. Try different versions to find the one you prefer.
- Consider making a chia seed bread loaf in the oven. You can buy them ground or crush the seeds in a spice grainder, high power blender or mixer and add them to the dough. Chia seeds add protein and fiber to bread and other baked goods.
- Try using chia seeds instead of poppy seeds in your recipes or even seed/nut butters. They still taste delicious and add a fun crunch.
Add chia seeds to puddings. Chia seeds work well in dairy and nondairy versions of puddings. Try blending almond milk with fruit, nuts, and chia seeds in a blender. Then, freeze the concoction until it is solid, or refrigerate it for a more fluid blend.
- If you prefer to use chia seeds as a garnish, sprinkle them on top of puddings. A couple of teaspoons is usually enough.
Make chia seed water. Chia seed water is an easy and fast way to add more nutrition to your diet.
- It is easy to make chia seed water in your kitchen. Soak about half a cup of chia seeds in six cups of water. Wait 20 to 30 minutes. Then, strain out the chia seeds and drink the water. (Tip: mesh strainers work best rather than nut bags or cheese cloth that only get messy and sticky)
- Because chia is a healthy fiber and fat, they absorb liquid better that has an element of fat. Tip: Chia doesn’t absorb liquid well in fruit juices. You have to constitute them 20-30 minutes first or overnight and then add them to your juice.
- Add 1:1 reconstituted chia seeds and Organic no sugar added berry or fruit juice for a great energizer in between meals.
Try chia seed cereal. If you’re interested in trying something new for breakfast, consider making chia seed cereal.
- First, soak the chia seeds in organic dairy, almond, coconut, or other milk overnight.
- Add the chia seeds to a bowl in the morning. They should be softer and plumper. Fill the bowl with more milk. Then, add berries or bananas. Sprinkle with additional nuts or cinnamon and enjoy.
Add ground chia seeds to a stir fry. Whether you’re making a vegetarian stir fry or one with seafood and meat, chia seeds are a good addition and can add an element of thickening to your sauces.
- Simply sprinkle ground or whole chia seeds into the pan along with other ingredients. Whole chia seeds will get darker and crunchier in the pan as you stir fry your meal.
- Chia seeds can replace sesame seeds in some recipes.
Use chia seeds as a coating or thickener. Instead of breadcrumbs, consider using chia seeds to coat fish, meat, or other food.
- Grind up chia seeds in a coffee or spice grinder, so they are smaller and easier to use. Try to turn them into a powder.
- Spread the powder on top of fish or other meat instead of breadcrumbs. Cook them the same way as you would other breaded products. Just ensure they’re not overcooked and turn black.
- Some recipes require breadcrumbs or other things as thickeners. However, you can use chia seeds to thicken meatballs and burgers. Simply add powdered or ground chia seeds to the uncooked meat. This can also help save money by reducing the amount of meat you need.