Chia seeds were big back in the 80’s- they grew green “hair” on a terra-cotta sheep or cat- who knew that we had such a healthy superfood just under our noses all along? Unless you were nibbling on your chia pet, you weren’t getting the most bang for your buck with these seeds.
Last year there was a lot of buzz about ground flax seed, something that is full of fiber and healthy nutrients and can be thrown into anything from sauces to smoothies. Well, introducing the new flax seed- the CHIA SEED!!
First of all, the chia seed does not have to be ground in order to enjoy the benefits unlike the flax seed. You can sprinkle chia seeds into a salad or sautéed veggies, you can add the seeds to sauce or even cookie batter to up the nutritional value. Do you know you can also mix one tablespoon of chia seeds into three tablespoons of water to use in place of an egg in a recipe? (Let the mixture sit for about 2-5 minutes just to firm up and gain the consistency of an egg)
OK- first- the benefits. Chia seeds are high in omega-3 fatty acids (more than the ground flax seed), high in calcium and very high in fiber. Two tablespoons of chia seeds will give you about 25% of your required fiber intake, 4 grams of protein and only 139 calories.
The trick with chia seeds is that they fill you up with soluble fiber. Mixed with water in your stomach, it will create a gel that will help you feel full longer. This also helps with blood sugar spikes and weight loss. Kinda sounds gross having a gel sitting in your belly, but it works.
Well people have caught on to the benefits. Suddenly I am finding chia bars and chia drinks widely available across the market. Chia seeds are everywhere!!
Chia seeds are sold at grocery stores and health-food stores. They have a very nutty and mild flavor which makes it very easy to add to anything without affecting the taste of your dish. They are also easily disguised. I recently added them to some zucchini and onions that I was sautéing to add to a tomato sauce for pasta.
Now you see them….
Once I added the sauce to the veggies they just disappeared. You don’t see them so no one would even know they were there (if you are trying to be tricky by adding extra nutrition to the food you serve your loved ones) and when added to other ingredients, they have no prominent taste.
Now you don’t….
Besides using chia seeds to replace an egg in recipes, you can also grow them and add the sprouts to salads or sandwiches. We all know that sprouts are delicious!
To grow the sprouts:
1. Sprinkle a thin layer of seeds on the bottom of a terra cotta dish.
2. Fill the plate with a tiny amount of water, just enough to cover the seeds.
3. For a few hours a day, cover the dish with a glass dome or another plate to create a plant dome.
4. Keep the seeds moist with a few spritzes of water as they sprout and grow.
5. In just a few days, you should be able to harvest the seeds (basically just cut off the roots) and use in anything you desire from salads to sandwiches to sauces.
CHOW!!
Chad
Friday 19th of July 2013
The idea of using chia seeds to replace eggs in recipes is intriguing.
I think I read somewhere that chia seeds were good for athletes on hot summer days because of the moisture that they absorb and retain.