What are Chia Seeds?

Chia seeds are tiny, oval-shaped seeds that come from the Salvia hispanica plant, native to Central and South America. Historically, they were a staple food for ancient Aztec and Mayan civilizations. Today, they are globally recognized as a nutritional powerhouse due to their impressive content of fiber, omega-3 fatty acids, protein, vitamins, and minerals. These small seeds are typically black, grey, white, or a combination thereof, and have a mild, slightly nutty flavor, making them a versatile addition to various culinary creations.

One of the most remarkable characteristics of chia seeds is their ability to absorb a significant amount of liquid, up to 12 times their weight. This hygroscopic property causes them to swell and form a gel-like consistency. This unique trait is responsible for the characteristic texture found in chia puddings and helps in thickening beverages and sauces. When consumed, this gel-forming action can also contribute to a feeling of fullness, potentially aiding in weight management by promoting satiety and reducing overall food intake.

Incorporating chia seeds into the diet is incredibly easy due to their neutral flavor and versatility. They can be eaten raw, sprinkled on yogurt, cereal, salads, or added to smoothies and baked goods. They don't require grinding, unlike flax seeds, to reap their nutritional benefits. Chia seeds can also be soaked in water or milk to create a simple and nutritious pudding, or used as an egg substitute in vegan baking due to their binding properties. Their wide range of applications makes them a convenient and healthy addition to diverse dietary patterns.

Also known as

Salvia hispanica

How to select Chia Seeds

• Make sure the chia seeds have a blackish colour, as this indicates good quality.

• The poor quality ones would have turned slightly brownish yellow in colour.

• Chia seeds are available in dry fruit stores and gourmet food stores.

Culinary uses of chia seeds in Indian cooking

Chia Seeds to make healthy Indian bread.

Looking for a totally healthy bread which is healthier than whole wheat bread. Jowar Rajgira bread with chia seeds is a super gluten free bread which you can easily make at home.

Chia seeds used in healthy Indian drinks

The easiest way is to make a Chia Seed drink with honey and lime or toss it into a juice.

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A lovely Indian drink to try is Kokum Chia seeds drink. For smooothie lovers post workout have the energizing smoothie made of spinach, avocado and chia seeds.

Chia seeds used in breakfast recipes.

If you are a lover of Oatmeal then try Oatmeal Almond Milk Apple recipe which has 1 tsp of Chia and what is probalby enough for the day. Another gluten free option is Oatmeal Almond Milk with oranges is a great way to start your day.

Chia seeds can be had just plain, mixed with water.

• Soaked chia seeds can be added to juices and smoothies to get a fabulous, gel-like texture.

• Energy Chia Seed Drink with Lime and Honey is a super tasty way to enjoy this wonder seed.

• Chia seeds can be used to garnish salads.

• It can also be added to curds.

• Chia seeds are a helpful ingredient to thicken sauces and gravies, and to make puddings.

How to store Chia Seeds

• Store in an airtight container in a cool and dry place.

Health Benefits of Chia Seeds

• Chia seed is an easily-digestible little seed loaded with antioxidants (ALA), which trigger energy production in the body. It boosts energy, and is an amazing food for endurance athletes.
• It is also rich in fibre and omega-3 fatty acids and thus a wise choice for weight watchers.
• One tablespoon of chia seeds are approx. 12 grams, contains 2.1 grams of ALA, 4 grams of fibre, 2 grams of protein and 58 calories.
• Diabetics and heart patients too can benefit from these nutrients and manage their blood sugar levels as well as maintain a healthy heart.