Chia - the little seed that packs a punch
Following on from the Chia Seed pudding recipe in the previous post, I thought I would add fun facts and the real low down on why I love my clients to include them as part of their healthy eating routine.
Not only do they pack a powerhouse of goodness in one teeny little seed but only a tablespoon or two a day is all you need to get the nutritional value and you need even less when combined with other nuts and seeds making for an affordable snacky treat.
Chia apparently means ‘strength’ in Mayan and was prized as energy sustenance for travellers, hunters and soldiers on the go for long periods. We could all do with more ‘va-voom’ right?
They are versatile so don’t limit yourself to just puddings but are most commonly added to soups, stews, smoothies, oats, protein shakes, salads and baking. Great as a sugar free jam too.
Photo by Margaret Jaszowska on Unsplash
· Where do Chia (Salvia hispanica L.) come from:
Central & South America – think from Aztec & Mayan times
Can be brown, white or black seeds in colour
· Fun facts:
Used as legal tender to trade back in the day
Part of the mint family
Can be sprouted for your microgreen mix
Use as a substitute for eggs in baking
· What’s the actual goodies in Chia:
High in dietary fibre, polyunsaturated fats (good fats), protein, B vitamins, minerals – calcium, iron, magnesium and selenium and more AND polyphenols.
· So how DO they help us:
Give strength and energy – awesome for my Super Busy parents to keep going
Great heart health option – supporting healthy blood pressure and balanced cholesterol levels
Good for the bones
Get the ‘Feel full factor’ from the fibre load and protein content which can support weight loss
Balances blood sugar levels - keep that metabolism revving
Natural antioxidant - think overall general good health, aging well, immunity plus
There are plenty of delicious recipes online – play around and enjoy that energy boost - let us know how it goes & share your pics at POP Botanicals
References:
Alasalvar C, Chang SK, Bolling B, Oh WY, Shahidi F. Specialty seeds: Nutrients, bioactives, bioavailability, and health benefits: A comprehensive review. Compr Rev Food Sci Food Saf. 2021 May;20(3):2382-2427. doi: 10.1111/1541-4337.12730. Epub 2021 Mar 14. PMID: 33719194.
Onakpoya IJ, Spencer EA, Thompson MJ, Heneghan CJ. The effect of chlorogenic acid on blood pressure: a systematic review and meta-analysis of randomized clinical trials. J Hum Hypertens. 2015 Feb;29(2):77-81. doi: 10.1038/jhh.2014.46. Epub 2014 Jun 19. PMID: 24943289.
Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888.