Nutrition Chia....
Along with the famous "Three Sisters" of maize (corn), beans and squash,...far more than just a furry green "pet"!
chia seeds (Salvia Hispanica L, a member of the mint family grown originally in southern Mexico) were a staple of early Incan, Mayan and Aztec cultures and cultivated right along with the corn.
"Chia" is the Mayan word for strength. The seeds were so important to the Aztecs that they were accepted as legal tender. According to lore, both Aztec
and Apache warriors would tie a bag of these tiny, 1mm oval seeds to their belts as their only sustenance on the warpath. They were also sustenance for
Indians of the southwest on their long trading treks to the west coast where
the seeds became known to California tribes as "the runners' food." The
Diegueño took chia seeds on journeys where a few seeds kept in the mouth
and periodically chewed, would keep up their strength. One tablespoon of chia
seed is said to be enough to supply a person with 24 hours worth of energy.
Additionally, the various tribes would use Chia seeds to make thirst- quenching, electrolyte beverages and medicinally as poultices to draw infection and drunk to reduce fevers. In modern times, it has been found that a tablespoon or so of swallowed chia gel chases away heartburn "in a matter of seconds."
All in all, modern researchers are calling this ancient seed a "superfood."
Here's why.
CHIA SEEDS
SUPERFOOD
Chia seed has one of the broadest scientific benefits of any food, including:
- Decreased GERD
- Weight loss
- Lower blood sugar levels
- Lowered insulin sensitivity
- Improvement in diabetes
- Lower systolic and diastolic blood pressure
- Decreased High Sensitivity C-Reactive Protein
- Decreased gaseousness
- Increased energy and endurance
- Improved cardiovascular health
- Improved colonic health
adding Chia Seeds to your diet. To get a more complete view of just what
these seeds can do, read The Magic of Chia by James Scheer.
TREMENDOUS NUTRITIONAL VALUE
- 6 times more calcium than whole milk....
- 15 times more magnesium than broccoli...
- 3 times more antioxidant capacity than fresh blueberries...
- 3x more iron than spinach
- 2x more potassium than bananas
- More fiber than flaxseed...
- more protein than soy...
- good source of B vitamins and the bone building mineral combination of
calcium, phosphorus, potassium, zinc, boron, and copper...
- rich source of the antioxidants chlorogenic acid, caffeic acid, and flavanol
glycosides
ENERGY & ENDURANCE BUILDER Back in the mid-1900's in California,
noted fitness guru Paul Bragg was already referring to chia seeds as a "super-
food." As told in Scheer's book, Bragg devised a 36 hour mountain hiking
endurance test by dividing a group of volunteers into two teams: one ate chia
seeds, the other ate what they wanted. The chia seed group won the contest
by arriving at their destination, the peak of Mt. Wilson, over 4 hours ahead of
the other team.
MUSCLE BUILDER As a source of protein, the seeds are easily digested and
absorbed resulting in a rapid transport of nutrients to the tissue for utilization
by the cells. This efficient assimilation makes chia very effective when rapid
development of tissue is needed such as during growth periods of children
and adolescents, growth and regeneration of tissue of a woman during
pregnancy and lactation, during any athletic training or competition and
during rehabilitation from injury or illness.
HIGH OMEGA 3 Chia seeds offer the highest known natural percentage of
alpha-linolenic fatty acid (60-63%) or ALA, with a very favorable Omega 3:6
ratio of 3:2. This is more than the well-known, popular flax seed: a known
goiterogen which needs to be ground to use, which exhibits rapid decomposition due to a lack of antioxidants, and which has a distinct taste. It
is important to note that, according to Dr. Mercola, ALA is a short-chain
omega-3, or lower grade, which must be converted by the body into a higher
grade. Only animal sources contain the vital long-chain EPA and DHA. Since
it's DHA that is the primary one in our brains, we need an animal source to
provide the larger amounts needed. He recommends both animal and plant
sources to maintain the best balance.
Fatty acids are necessary for absorption of the fat soluble vitamins, A, D, E, &
K and normal glandular activity especially true for the adrenals and thyroid.
They also nourish the skin and are essential for healthy mucus membranes,
nerves and normal functioning of the reproductive system. They can also be
important in reducing cholesterol deosits.
HIGH FIBER Chia provides fiber: about 2 tablespoons (25 g) provides 7 g of
fiber. The seed's outer layer is rich in mucilloid soluble fiber (chia possesses
5% soluble fiber) and absorbs more than seven times its weight in water.
When mixed with water or stomach juices, the seeds form a gel called a
hydrophilic colloid. This watery, gelatinous, glue-like substance actually forms
the underlying element of all living cells. Chia seeds possess the property of
readily taking up and giving off the substances essential to cell life. The
precipitation (destruction) of hydrophilic colloids brought about during food
processing can be a major factor in causing cell death.
Fiber can help alleviate numerous digestive distresses, including:
- Diarrhea...
- Constipation...
- Bowel Discomfort
- Cranky Colon...
- Bloating...
- Gas...
ELECTROLYTE BALANCER Chia seeds can hold up to 12 times their weight
in water. Because there is a greater efficiency in the utilization of body fluids,
the electrolyte balance is far better maintained. This also means better
nutrient absorption while allowing for more efficient bowel regulation. This
ability is especially of interest in cases of severe vomiting, diarrhea , high
fevers or excessive sweating where vital fluid retention in minimal.
CANCER PREVENTION According to the research that has been done by Dr.
Troll, Ph.D., professor of environmental medicine at New York University, his
research has demonstrated there are effective for people to treat themselves
in a non-toxic way to prevent cancer using seed foods. The key to this is the
high content of protease inhibitors present in seed foods. Protease inhibitors
have the ability to attack and destroy free radicals that show up in the cell.
They are a bit different than other anti-oxidants, yet they function in about
the same fashion. Dr. Troll says; “Even if the oncogenes are triggered, the
protease inhibitors do some of there best work in keeping malignant cells
from multiplying and spreading.”
AIDS GLUCOSE INTOLERANCE/DIABETES MANAGEMENT The hydrophilic
colloid formed by chia seeds actually creates a physical barrier between the
carbohydrates and the digestive enzymes that break them down. The
carbohydrates thereby are digested and converted into glucose (blood sugar)
at a slow, uniform rate with no insulin surge or spike needed to lower the
blood sugar level. This also, coincidentally, aids endurance.
AIDS DIGESTION Again because the hydrophilic colloid slows digestion,
those who suffer from gastric agony or nervous indigestion who complains of
heartburn and/or vomiting four to five hours after eating are often helped.
because of the Chia Seeds ability to slow down digestion.
DIETER'S "DREAM FOOD" When virtually taste-free chia gel is mixed with
foods, it displaces calories and fat without diluting flavor. Essentially it
creates more surface area and can actually enhance the food flavor rather
than dilute it. Some researchers believe that up to 50% of ingested food
could conceivably be displaced by chia gel. One pound of Chia Seeds will
make 10 pounds of Chia gel.
MEDICINAL USES The Aztecs also used chia medicinally to relieve joint pain
and skin conditions. According to Dr. Weil, in a preliminary study from the
University of Toronto, researchers fed 21 diabetics either a supplement made
from chia or grains with similar fiber content. After 3 months, blood pressure
in patients taking chia dropped (10 points diastolic, 5 points systolic) while
the grain group's BP remained steady.
STORAGE
Unlike flaxseed, chia seeds can be stored for long periods, at least 5 years,
without becoming rancid which makes them an ideal "survival food."
CHIA FOR ANIMALS
One of the remarkable uses of Chia is as an additive in livestock and poultry
feed to produce Omega-3 enriched meat, eggs and milk. It is also an
excellent way to increase the protein content of animal feed and to help
overweight horses, dogs and cats become more svelte. Birds have also
benefited from the addition of chia to their diets.
BLACK OR WHITE?
Some distributors of chia seed are claiming that only the white seeds are the
nutritious ones. However, studies are showing the difference is not so much
the seed color as just where the seed was grown and the soil nutrition. See
http://www.chiaseedandoil.com/blackwhite.html for a chart. The main thing is
to obtain organically grown seeds.
WHERE TO BUY?
We are currently feeding only two of us humans as none of our animals are
testing for it. Because of minimum amounts needed, we are purchasing our
chia seed at our local Vitamin Cottage. An excellent online source that sells
chia in 1, 5, 25, & 55# quantities, is www.rawreform.com. Another source for
those desiring bulk quantities, especially if animals/horses are involved, is
the one above, Arizona Chia, www.chiaseedandoil.com. And for more
information about chia in general, go to www.eatchia.com.
FOR MORE INFORMATION - Chia; Rediscovering a Forgotten Crop of the
Aztecs
According to Christy Delehanty of the University of Arizona Press (the
publisher), "... two highly qualified agriculture experts, Ricardo Ayerza Jr. &
Wayne Coates take a long overdue second look at the nutritional benefits of
the Chia seed. Through accessible comparison of this and other health foods
-- by size, sodium content, flavor, and more -- Wayne and Coates eloquently
restore the all but forgotten Aztec notion of Chia as a valuable food source to
the forefront of the health-conscious mind.
"Additionally, Ayerza and Coates give substance to current health and weight
loss forums’ claims that Chia is the “perfect” diet food by illuminating its long-
lived legacy as a nutritional behemoth. They explore how the ancient Aztecs
indirectly recognized the advantages of high fiber, omega-3, and protein
contents, in combination with low carbohydrate and sodium contents, when
they deemed the seed both an essential dietary staple and indispensable to
the food supply of travelers who faced strenuous journeys.
For more information, or to place an order, please visit out website at www.
uapress.arizona.edu, or call (800)426-3797."
USING CHIA SEEDS
Much of the day to day use of chia seeds stems from the fact that pure, raw
chia seeds have no taste or odor, thus enabling them to be added to
numerous common foods without changing their taste but only their texture
through their thickening capabilities. Use between 1 teaspoon and 2
tablespoons daily by adding some seeds to:
- morning smoothies
- salad dressings
- gravies
- soups/stews
- dips/spreads
- puddings/sauces
- gruels/porridges
Chia Gel Add 1/3 cup chia seeds to 2 cups of pure water, stir well to break up
any clumps, and let sit in your refrigerator for about twelve hours. The
soaking increases enzyme activity. This makes about 17 oz Chia Gel which
can be stored up to two weeks in the refrigerator.
Here are some chia recipes I found on the internet, adjusting some
ingredients where I thought it appropriate. Let me know what you think of
them and also let me know the results of your own experiments.
Chia Seeds Garnish
The simplest way to use chia seeds is sprinkling them directly on your foods,
either whole or ground. You can grind them in a pepper mill or coffee/nut
grinder just prior to use. However, try sprinkling 1/4-1 teaspoon (or more) on
various foods such as:
- Salads
- Smoothies
- Blender drinks
- Cereals (hot or cold)
- Dressings
- Soups
- Sandwiches/wraps
- Eggs
- Fruit and vegetable juices
- Herbal teas
- Ground meats (e.g., mix into meatloaf before cooking)
- Salsas
- Sauces
- Pastas/noodles
- Nut butters (e.g., peanut or almond butter)
- Nut milks
- Humus
- Tahini
- Spreads
- Fresh fruits
- Rice
- Potatoes
- Grilled foods
- Beans
- Fish
- Stir Frys
... but be creative!
Chia Beverages
Chia Lime Water - to 10 cups pure water, add 1/2 cup fresh lime juice and
1/4 cup agave nectar; mix well and add 1/3 cup chia seed; shake well and
serve like iced tea.
Chia Apple-Lemon Slushy - mix together 1 cup natural apple juice & 1T chia
seeds; let thicken and add 2T fresh lemon juice and crushed ice.
Chia Milk (makes 5 cups) - great used in lieu of soy or rice milk and wonderful
in smoothies.
In a jar or glass, soak 4T chia seeds and 2T walnuts overnight in 3 cups of
water. Pour into blender jar, add 1 cup of water, and turn on blender, running
it at medium speed. With blender running, add 2T @ tahini & raw/unfiltered
honey; add a dash of vanilla (optional), then add 1 more cup of water (or
coconut water from fresh coconut). Blend only until smooth.
Chia Smoothie - to 1 cup liquid of choice, add 1 banana, 1/2 cup fresh or
frozen fruit (I like frozen berries but try oranges, pineapple, or even dates),
and 1T chia seeds (or 2T gel); blend and drink. VARIATION: add 1T green
powder or handful of fresh greens for added nutrition; using less liquid makes
smoothie thicker like a shake or pudding.
Chia Condiments
Strawberry Chia Jelly
Take frozen strawberries, slice them and let them thaw. Sprinkle chia seeds
over the top and mix. In an airtight container, let them sit for a day in the
refrigerator. Check the mix, and if it still a little watery, add some more chia.
Once consistency is to your liking, sweeten with a small amount of liquid
stevia, agave or honey if necessary.
Chiannaise
Mix 1 T chia seeds with 1 pint of heavy cream, 3 T olive oil, and 3 T vinegar.
Add some garlic and other spices to taste, and a touch of sweetener of
choice. Place in an airtight container shake for a minute. You end up with a
creamy dressing that tastes like a ranch dressing/mayo mutation.
Meat Tenderizer
When cooking with lean ground meat like turkey, add 1 tsp chia seeds to the
meat to keep it very tender, moist, and juicy.
Super Garlic Dressing
Let 1T chia seeds sit in 3T water for a few minutes until gelled. Finely grate 2
cloves garlic and add to gel along with 1T mustard powder, 2T @ Super ACV
(or fresh lemon juice) & EVOO and 1 tsp NTM salt. Whisk until well combined.
If it is thicker than you'd like, add a little more water.
Chia Main Dishes
Chia Herb Couscous
4 teaspoons butter/coconut oil, 2 medium green onion chopped, 2 cups
chicken broth, 4 teaspoon chopped fresh basil or 2 teaspoon dried basil, 1/4
cup grated Parmesan cheese, 2 Tablespoons chia seed, 3 cloves garlic, finely
chopped, 1 1/3 cups uncooked couscous, 1/2 Teaspoon salt Melt fat in a 3
quart nonstick saucepan over medium high heat. Cook the garlic and onions in
the fat until the onions are crisp-tender about 4 minutes. Add the chia seeds
and lightly toast for about 30 seconds. Stir in the couscous, salt, and if using
dried basil add at this time. Add the broth to the saucepan. Bring the mixture
to a boil, then remove from the heat. Cover and let stand about 5 minutes.
When ready to serve, take a fork and fluff the couscous. Stir in the fresh basil
(if fresh is used) and the Parmesan cheese.
Chia Rice Salad
Place 3 cups cooked brown rice in a large bowl. Combine 2T @ EVOO & fresh
lemon juice, 2 cloves minced garlic, 1/2 tsp @ NTM salt, rosemary, & oregano,
1/8 tsp cayenn and 1/2 cup chia gel in a jar, and shake well to mix. Pour over
rice and lightly toss. Cover and let cool. Stir in 1 julenned zucchini, 1 chopped
tomato and 2T crumbled feta cheese.
Chia Vegetable Stir Fry
In a large wok or skillet, saute 1T grated ginger & 1/2 sliced onion in 2T
sesame oil over medium heat until softened (approximately 3 minutes). Add
3Ttamari, 2T rice wine vinegar, and 3/4 cup water. Stir fry for additional 3
minutes. Add 2 cups coarsely chopped kale, 2 diagonally sliced carrots, 1/2
julienned bell pepper, 3oz sliced mushrooms, 3-4 cloves thin sliced garlic, 2
chopped tomatoes, and 2T chia seeds. Cover and cook for 10 minutes or until
vegetables are tender, but still firm and sauce has thickened, stirring
occasionally.
Vegetarian Creamy Chia Mushroom Soup
Add 1 cup raw cashews to 5 1/2 cups water and blend until smooth to make 6
1/2 cups cashew nut milk. Add 1 1/2 T chia seeds and allow to stand for 15
minutes. Saute /21# sliced mushrooms, 1 large chopped onion, 2 stalks
chopped celery and 2 cloves whole garlic in sesame oil for approx. 4 minutes;
add 1T tamari and puree. Mix in 1/2# raw sliced mushrooms, a dash of
cayenne and 1/2 tsp NTM salt and simmer slowly about 30 minutes. Serve
garnished with diced fresh tomato and parsley sprig.
Chia Desserts
Chocolate Date Truffles
In a food processor, blend until smooth 1 cup raw walnuts & 1/2 cup pitted
dates; remove. Mix together 3-4T organic cocoa powder, 1/4 cup coconut
water & 1/2 T chia seeds and add to walnut/date mixture; form into balls and
refrigerate until firm.
Apricot Truffles
In a food processor, blend until smooth 1 cup raw/soaked/blanched almonds,
1 cup dried apricots & 1/2 cup pitted dates; remove and mix with 1T lemon
zest, 1/2 tsp vanilla, and 1/2 T chia seeds; form into balls and refrigerate
until firm.
Polka Dot Pudding
Mix together 1/2 cup @ heavy cream & water, 1 tsp vanilla extract, 1/4 cup
agave syrup, 2 T Chia seeds; let set over night. If pudding is not thick
enough, add some extra chia and let it set for another hour or so.
VARIATION: add 1 tsp lemon zest & 1T fresh lemon juice in lieu of vanilla
Chocolate Chia Coconut Bar
Melt 1/2 cup virgin coconut oil in pan on low heat; remove and stir in: 1/3 cup
cocoa, 1/4 cup honey, 1/3 cup coconut milk/plain whole yogurt, 2 tsp chia
seeds, 1 1/2 c raw coconut flakes, 1/4 c almond flakes, 1/2 tsp vanilla, dash
of salt, 1/4 c coconut flour. Spread on one end of jelly roll pan to form a 6 x
11 bar; cut into 3 x 1 3/4 " servings. Refrigerate until real firm & store in
snack size ziplock bags for a healthy snack on the run. VARIATION: add 1/2
cup or so of chopped nuts or dried fruit of choice.
Chia Fruit Delight
Mix together 1-2 tsp chia seeds, 2-3T almond butter, 1 diced apple, 1/2 sliced
banana, 1T teaspoons raisins or dried cranberries, 1 T honey (optional),
handful of nuts (walnuts, almonds, sunflower seeds, pumpkin seeds, etc.),
splash of milk, pinch of cinnamon/nutmeg/allspice (optional), pure water to
achieve desired consistency and 1 cup berries.
Plain Chia Pudding
Place 1 cup soaked cashews (or mix of cashews and coconut milk) and 3 cups
water in a blender and blend on high speed until smooth
Blend in 2T agave, 1T vanilla extract, 1/4 tsp almond extract and a pinch of
salt
Place 1/4 cup chia seeds into a large mason jar (½ gallon size), pour the
cashew mixture into the jar and shake very well.
Cover and place in the refrigerator overnight.
Chia Fruit Pudding/Pie Filling
2 pints Frozen berries
1/3 cup Dry Salba seed
3/4 cup Granulated sugar
Combine 2 pints frozen berries of choice and 1/3 cup chia seeds by sprinkling
seed slowly into berries while mixing with a spoon. Add 1/2 cup honey/agave
and mix well, cover and let stand in refrigerator for 24hrs.