Have you ever come across bottled drinks on the shelves of health food or grocery stores with tiny seeds suspended in them? Have no fear; you are simply looking at Chia seeds.
The Facts
First recognized as nutritional gems by the Aztecs, Chia seeds have proven to not be just a short-lived, trendy health fad. Chia seeds are grown primarily in Mexico and Bolivia. Unlike flax seeds, which need to be ground and can become rancid if not used in a relatively short period of time, Chia seeds can be directly added to a variety of foods or beverages in their pure, whole form and are flavorless. Chia seeds do and will, however, get stuck in your teeth. You have been warned.
The tiny seeds are big in nutritional value, as they contain eight times the omega-3 fatty acids found in a piece of salmon, more antioxidants than a serving of blueberries, more fiber than a bowl of oatmeal, and a small amount of protein. They also contain calcium, magnesium, iron and zinc. Finally, Chia seeds help keep you hydrated, due to their ability to absorb up to 9-10 times their weight in water.
The Numbers
1-tablespoon of Chia seeds costs just 65 calories and provides your body with 2.5 grams of protein, 2 grams of fiber, and 5 grams of fat (the good, healthy kind!) When soaked in water, juice, or milk, your 1-tablespoon serving will expand into about ½ a cup!
Where to Start
- Navitas, Nutiva, and Spectrum are three easy to find brands that sell bags of whole, raw Chia seeds.
- Try adding 1-tablespoon of Chia seeds to your daily smoothies or orange juice.
- Mix a serving into veggie soup, pudding or yogurt.
- Try one of Synergy’s Chia Kombucha beverages next time you are at Whole Foods. They come in a variety of flavors including Black Chia, Green Chia, and Cherry Chia. The Chia seeds in these kombucha beverages, which are fermented teas that contain probiotics, become gelatinous and create a unique texture.
- Try this basic Breakfast Bowl adapted from the vegan blog Oh She Glows:
- 4 tbsp Chia seeds
- 1 cup milk (almond or other non-dairy milk, for vegans)
- 1 banana, mashed
- ½ tsp pure vanilla extract
- a pinch of cinnamon
- Optional toppings: raisins, almonds, brown sugar
- Mash banana in a bowl. Stir in Chia seeds. Whisk in the almond milk, vanilla, and cinnamon until combined. Place in fridge overnight to thicken. Wake up to a beautiful, healthy breakfast bowl. Add toppings as desired.