| Chia seed recipes & serving suggestions |
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Origin: Chia is an edible seed from the desert plant Salvia hispanica. It grows abundantly in southern Mexico & is a member of the mint family. Ancient Aztec warriors are thought to have used it as rations, one teaspoon sustaining a warrior for 24 hours! The name chia is Mayan for strength or strengthening. Nutrition: Vitamins: A, B, E, D Chia has a nutlike flavour, as with ground flax seeds, you can sprinkle ground or whole chia seeds on cereal, in yoghurt or salads, eat them as a snack or grind them and mix them with flour when making muffins or other baked goods. You can also mix seeds in water and add lime or lemon juice and sugar to make a drink known in Mexico and Central America as chia fresca.
Chia is very rich in omega-3 fatty acids; they are 30% oil, of which 30% is omega 3 & 40% is omega 6. They also have approximately two times the protein concentration and up to ten times the oil concentration of other grains, and are digestible without grinding. Chia seeds also provide fibre (25 grams give you 6.9 grams of fibre) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc. Chia seeds are small and have the unique feature of a shell that turns gelatinous when it gets wet. When added to water and allowed to sit for 30 minutes, chia forms a gel. (see recipe further down). This gel can be mixed with foods such as mayonnaise, sauces, jams, etc. Research suggests that this gel-forming reaction occurs in the stomach and is thought to create a barrier between carbohydrates and digestive enzymes and slowing the breakdown of carbohydrates into sugar and prolonging endurance. Chia also acts as a sponge, absorbing toxins, lubricating the colon and strengthening peristaltic action, as such it is an appetite satisfier, so useful to dieters. It has also been valued for calming the nerves and strengthening the memory. Storage: Chia is so rich in antioxidants that the seeds don�t deteriorate and can be stored for long periods without becoming rancid. Store in a cool, dry place. Chia Recipes The great thing about chia seeds is they can be added to almost any recipe. The only limiting factor is your imagination. Chia gel This is a very useful gel to have handy in the fridge as it versatile and can be added to many foods. To make it add 1 part chia to 9 parts water. Whisk continuously to prevent clumping of the seeds. Wait a few minutes and then whisk again. Let it stand for 10-15mins. Give it one last stir before placing it in an airtight container and store it in the refrigerator for up to 14 days. This gel can be added to milkshakes or smoothies, yoghurts, spreads such as peanut butter, jam or nut spreads. It can be added to sauces such as mustard or BBQ & tomato sauce. Simply mix the chia gel to with the above mentioned food to add some nutrients. You can add more chia gel if required. You will find that the taste of the original food will remain fairly unchanged and you have all the goodness of the chia. It is also a healthy addition to stir fries, pies and salads and anything else you can think of!Cous Cous with Chia and Basil Ingredients 1 large tablespoon of butter 1 large red onion finely chopped 1-2 cloves of garlic (crushed) 2 tablespoons chia seed 2 cups chicken stock 1 cup cous-cous 1/4 cup fresh basil 1/4 cup parmesan cheese finely grated Salt and pepper to taste Method Add butter, onion and garlic to a large saucepan and cook for 2-3 mins. Add the chia, stirring continuously for 1 min. Next add the chicken stock, couscous, salt & pepper and stir through. Bring to the boil, then cover & remove from heat. Let it stand for about 5 mins or untl all the stock is absorbed and the couscous is light & fluffy. Stir through cheese & fresh basil and serve. Serve with meat of your choice and fresh crusty bread. Other ideas Add a teaspoon or 2 of chia to a packet mix cake or muffins to make them a little healthy Add chia to your pancake mixture Add chia to your favourite stir-fry Add chia gel to anything you can think of! Click through here to visit our online shop. We deliver Australia wide! |