We recently received a baby Yoda Chia Pet as a Christmas gift from our nephews – wow, who knew those were still around!? Ch-ch-ch-chia! LOL But seriously, the Chia Pet reminded us about Chia seeds, so we thought we would share some information about them. You have likely heard about them and/or seen chia seed puddings and the like on various menus around town.
What are chia seeds? Chia plant is related to the mint plant and is native to Guatemala and Mexico, where most of the world’s supply originates. Although chia seeds are relatively new to the US market, they have been used for years by native people for medicinal and culinary purposes. The word “chia” comes from the Aztec word “Chian” which means oily. Most people do not realize that chia seeds contain fats – primarily omega-3 fatty acids, particularly alpha-linolenic acid (ALA) and some omega-6s. These essential fatty acids are packed with nutrients, such as calcium, phosphorus, and zinc, as well as fiber and protein.
Why add chia seeds to your diet? There are many reasons to think ch-ch-ch-chia! The ALA in chia seeds can be cardio-protective and lower heart disease risk by 10%, as well as aid in blood pressure control. Also, by providing fiber to the diet, chia seeds help stabilize blood sugar, promote feelings of fullness, may help lower cancer risk, as reported in a study published in Journal of Molecular Biology which showed that ALA slowed the growth of breast and cervical cancer cells, as well as promoted cancer cell death in liver cancer cells. Finally, chia seeds are loaded with antioxidants, which we know help heal us from free radical exposure, naturally stimulating healthy skin and overall health.
How to incorporate chia seeds into your diet? We find that we use chia seeds in a variety of ways. One cool way is as an egg substitute: 1T of chia seeds in 3T of water, let it sit for about 5 minutes allowing the seeds to form a gel, and this can be used as one egg in baked goods. This is good to have on hand to use if you run out of eggs or if you have an egg allergy/intolerance. We also like to make chia pudding – and here is our latest favorite: Coconut chia pudding! ¼ cup chia seeds, 2 T shredded unsweetened coconut, 1 ¼ cups coconut milk, 1 tsp vanilla, 1 T maple syrup. Mix all ingredients together in a bowl and let sit on counter for 10 minutes, stirring every couple of minutes. Cover and place in fridge to firm for at least 1-2 hours. Served topped with berries and/or coconut chips. We like to use little mason jars for these puddings so we can take them on the go with us for a healthy snack at work!
We also like to add chia seeds to our post workout smoothies, sprinkle them on salads, stir them into oatmeal or muffin mixes, add them to “overnight oats,” as well as sprinkle them on top of savory food.
Chia seeds may be tiny, but they pack a lot of nutritional value! Pick some up and add a little ch-ch-ch-chia to your diet for an easy way to add fiber, protein, healthy fats, vitamins, and minerals!
