CHIA SEEDS
STRENGTH & ENERGY
100 grams of Chia Seeds contain:
Energy: 432 kcal/1785 kj
Protein: 17,2 g
Carbohydrates: 10,7 g
-of which sugars: 0 g
Fat:28,8 g
-of saturated fat 3,4 g
Fiber: 33,4 g
Chia seeds contain 21% proteins and 60% Omega 3 fatty acid.
Recommended daily serving:
1-2 tablespoons/12-24g of dry seeds
Origin: Paraguay
Why are they good?
Chia, meaning strength, is an edible seed that dates back to Mayan, Aztecs and Inca cultures, where they used these mighty seeds as an energy booster. They said just 1 spoonful of chia could sustain them for 24 hours!
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Antioxidants in chia seeds prevent premature skin aging
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Chia is super-high in fiber, providing nearly 11 grams per ounce. One serving can provide the recommended fiber intake for the day,
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Makes you full. When added to liquid, dry chia seeds immediately begin to form a hydrogel capsule, absorbing up to 27 times their weight in water
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Chia seeds have the ability to reverse inflammation, regulate cholesterol and lower blood pressure, making it extremely beneficial to consume for heart health.
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Boost your energy & metabolism - chia seeds enhance exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would, but without all the sugar.
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Stronger Bones - Just 30gr of chia seeds has 18% of the recommended daily amount of calcium.
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Build Muscle & Lose Weight
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Chia seeds rank among the top plant based sources of protein.
How to use them?
Recommended daily serving:
1-2 tablespoons/12-24g of dry seeds
Although you can eat them raw, soaking the seeds makes it much easier to digest, and your body can then access the dense nutrients inside the seeds. Soak them before adding them to your recipe or smoothie, if possible. Use them in smoothies, breads, pizza, crackers, puddings, desserts etc.
Soak
To soak chia seeds, simply mix them in a 1:10 ratio chia to water.
Chia gel recipe:
Mix and soak the seeds for at least 30 minutes in a 1:10 ratio chia to water. Mix 3 tablespoons of chia seeds with 3 cups of water to form a gel that can be used to thicken smoothies, soups or porridge.
Ground
Another option is to grind chia seeds to break down the hard outer shell before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas.