By Carlene Helble-Elite Nutrition Intern
Do you remember chia pets (ch-ch-ch-chia!)? Where you added small seeds to terracotta forms that eventually produced a plant? The same chia seeds are now carried in stores like Whole Foods…to eat.
Chia seeds have been grown in Mexico for thousands of years. They were even brought to the capital of the Aztec empire in several tons as a tribute to the gods. The seeds have impressive nutrition, containing lots of linolenic acid, dietary fiber, and protein. They are rich in polyunsaturated fatty acids and antioxidants (specifically polyphenols) which help to fight free radicals, or cell damagers, in the body. To add to the resume, chia contains ten times the omega-3 as salmon or other fatty fish (but no DHA for brain health which fish has) making it super heart healthy. Additionally, this little seed packs a punch of five times the calcium of milk, for strong teeth and bones. Talk about a power nutrient!
Chia, while usually consumed raw, is not limited to such a method of intake. The American Dietetics Association recently released a study in which chia was soaked in water, creating a gel like mass. Used as a thickening agent, but also an oil replacement, the chia was added to cake batter to reduce the overall fat content of sweet treats. Since it is a tasteless and odorless food, the taste is virtually unaltered but the nutrient content was improved.( I’ll be doing a test later to see how it turns out in a home setting. Be on the look out for a step by step blog post!)
Our favorite way to have a little chia on a regular basis is with a smoothie. In this recipe, the chia seeds are added directly into the blender along with your favorite fruit for an easy on the go breakfast. As chia seeds expand with the addition of liquid, this breakfast will also keep you full way past your commute!
- 1 C Greek yogurt (high protein and low sugar compared to other yogurts!)
- 1 C fruit (it could be fresh or frozen: strawberries, banana, raspberries…)
- 2 T chia seeds
Blend all ingredients together and enjoy the multitude of nutritional benefits!