Chia

Chia

What is Chia

Chia Seeds are tiny black and white seeds that used to be a staple food in Aztec and Mayan times. They are now experiencing a resurgence in popularity due to their wonderful health benefits. Chia is a gluten-free, sugar-free, high in fiber and protein, has no taste or smell and can be deliciously combined with many foods! Its supreme biological properties are not diminished by heat in the baking process, therefore making it easy to incorporate into your favorite recipes.

Chia Seeds are a Superfood

According to Mitch Propster, CEO of Core Naturals, Winter Springs, FL. “Gram for gram, these powerful seeds offer more omega-3s than salmon, more calcium than milk, more fiber than all-bran cereal and more antioxidants than blueberries.”

Chia has often been described as the “World’s Healthiest Whole Food” and is cited as such in the January 2010 issue of “O” magazine on page 91. There are many things that can be said about chia and its health benefits. The way I often talk of chia in general terms is to say chia contains four main components: omega3 fatty acids, fiber (soluble and insoluble), antioxidants and protein.

History

There is evidence that chia seeds were first used as a food as early as 3500 B.C., and served as a cash crop in central Mexico between 1500 and 900 B.C. Chia seeds were eaten as a grain alone or mixed with other seed crops, drank as a beverage when dissolved in water, ground into flour, included in medicines, and pressed for oil and used as a base for face and body paints. Aztec rulers received chia seeds as an annual tribute from conquered nations, and the seeds were offered to the gods during religious ceremonies.

The conquest of America repressed the natives, suppressed their traditions, and destroyed much of the intensive agricultural production system that was in place. Many crops that had held a major role in Pre-Columbian American diets were banned by the Spanish because of their close association with religion, and were replaced by foreign species (wheat, barley, carrots, etc) which were in demand in Europe

In chia’s previous, more glorious existence, it served as the power food of the ancient Aztec civilization. According to Spanish manuscripts, the Aztecs ate the seeds of this semitropical plant to improve their endurance. They called chia their “running food” because messengers reportedly could run all day on just a handful. The Aztecs prized chia more highly than gold. They even used it as medicine. When the Aztec civilization ended, the much-vaunted grain fell into relative obscurity. Now, after half a millennium, chia is poised for a comeback in something other than a pottery animal.

Salba (White Chia)

By painstakingly sorting out the few white grains from the mostly black grain Chia plant and replanting them, they were able to produce a primarily white grain. Adolfo decided that this new grain should be honored with its own name. Thus Salba™ was born. The word “Salba” is a combination of Chia’s botanical name “Salvia hispanica L.” and the Latin name for white, “Alba”.

The difference in nutritional content of white and black chia is insignificant. As a natural product, variations will occur within each growing season for both black and white chia, however the nutritional facts are virtually the same for both chia products. Seasonally, white chia is produced in smaller quantities.

Nutrition

Chia seeds are indeed a superfood. They have

§ 2x the amount of protein of any grains

§ 3x the amount of antioxidants of blueberries

§ 5x more calcium than milk

§ 2x the amount of potassium in a banana

§ 3x the iron of spinach

Chia seeds are also loaded with Omega 3 and Omega 6 fatty acids and have trace amounts of boron, which is an essential mineral to help transfer calcium to the bones

Vuksan’s team calculates that 3.5 oz of white chia seeds contain:

the same amount of omega-3’s as 28 ounces of salmon
as much calcium as 3 cups of milk
as much iron as 5 cups of raw spinach
and as much vitamin C as seven oranges

What’s more, it’s rich in dietary fibre and gluten-free. Just 12 grams of Salba provides more than five grams of dietary fibre – about the same as in 1-¼ cups of All-Bran cereal.

The grain’s insoluble fibre allows it to absorb many times its weight in water. By doing so, it helps provide a feeling of fullness and slows digestion, which means a steadier rise in blood sugar and steadier release of insulin.

Scientists investigating chia since the 1990s have found the grain surprisingly nutritious. Superior in protein quality to wheat, corn, rice, oats, barley, amaranth and soy, chia also offers a disease-fighting arsenal of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin and flavonols. Of keenest interest at present, however, is chia’s abundance of omega-3 fatty acids, which studies have shown promote a wide range of cardiovascular and mental health benefits. Chia turns out to be the highest known wholefood source of omega-3s.

* Chia is the richest plant source of omega-3 fatty acids and contains natural antioxidants. Chia’s unequaled omega-3 fatty acid stability arises because of the natural antioxidants the seed contains.

Chia has no cholesterol. This is different than fish products, all of which contain significant amounts

Chia can be stored for years without deterioration in flavor, odor or nutritional value

· Chia is a sustainable and environmentally friendly product. The high oil content of its leaves acts as an extremely potent insect repellent and eliminates the need for pesticides being used to protect the crop.

“Whole Chia seed contains 33% fiber and 20% protein making either seed, or defatted chia seed meal, excellent sources of both fiber and protein. Therefore, either the seed or defatted seed meal, provide a unique blend of fiber and a well balanced mixture of amino acids, including those essential to people”

Another unique quality if the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.

Health benefits

When you consume chia, your body will utilize those components of the seed that will most beneficially affect it, and hence will tend to improve your health. Some people have experienced reduced cholesterol levels, some have seen less joint pain, some have lost weight (due to the fiber acting to promote satiety), some have have had increased energy and stamina. As with any food, the effect it will have on your body will vary, and could be from being nothing to being very significant.

Because of its high soluble fiber content, Salvia hispanica “forms a gel that slows the absorption of sugar into the bloodstream, binds it to toxins in the digestive system and helps eliminate waste,” says Christopher Daniels

Consistent markers such as the lowering of C-reactive protein, lowering of inflammation, lowering blood pressure and improved blood-thinning effects have been reported

If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

Study

The study tracked 20 otherwise healthy diabetic patients for 12 weeks. His team ground the Salba seeds into flour and baked it into bread, which was served to the diabetics. They were also given additional amounts to sprinkle on food they ate at home. Their total intake was approximately 37 grams or four teaspoons of Salba a day.

The subjects then had their blood measured for a variety of changes. The researchers noted a slight drop in blood glucose, but more importantly, the Salba:

* made blood thinner and less prone to clotting – a risk factor for heart attacks and stroke
* lowered levels of internal inflammation as measured by C-reactive protein, a protein produced by the liver.
* and reduced blood pressure, lowering systolic blood pressure, on average, by six points mmHg (millimetres of mercury).

Dr. Amir Hanna, a diabetes specialist at St. Michael’s who reviewed the data from the study, was impressed with the results.

“The interesting thing was the blood pressure,” he says. “That’s a very important reduction in blood pressure. Actually, some pills don’t lower blood pressure that much.”

While the study found no ill effects on the grain on any of the 20 subjects tested, Vuksan cautions that, because of Salba’s ability to thin blood, those on anticoagulants, blood thinners other blood pressure medications should consult with their doctors before taking it.

Chia is reported to be beneficial for a vast range of issues, for example:

*weight loss/balance *thyroid conditions *hypoglycemia *diabetes *IBS
*celiac disease *acid reflux *lowering cholesterol

In the traditional cultures that consumed chia, like the Aztecs, chia was also regarded as a medicine. It was used in myriad ways – from cleaning the eyes to helping heal wounds, topically, to relieving joint pain and so on. It was considered extremely valuable for healing.

One woman we know uses chia therapeutically to manage her acid reflux. Because of the highly absorbent properties of chia, she can swallow a Tbsp of dry seeds with just a little water and they go into her stomach and absorb the excess acid. She makes sure to drink a glass of water a few minutes later, as the seeds are so hydrophilic that if they do not find enough to absorb in the stomach, they will draw from the tissues instead. By allowing the seeds to first absorb the acid, then drinking some more water, our friend is able to very simply, effectively and cheaply handle her condition.

Chia aids rapid development of tissue, due to its incredible nutrient profile and easy assimilation. It can be very beneficial for those healing from injuries, people like bodybuilders who are always re-forming tissues and women who are pregnant or breastfeeding.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents. Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

What to do with Chia benefits

Chia is ideal for enriching a number of products such as infant formulas, baby foods, baked goods, nutrition bars, yogurt, sauces, etc

You can add chia seeds to a glass or bottle of water and drink them. As a matter of fact you can add them to any beverage you choose: coffee, ice tea, orange juice… anything. If you are adding them to a liquid it is best to add them to the drink, stir them up and let them sit just for a minute or two so that the seeds have the opportunity to soak in the liquid.

You can let them sit for longer. If you do they will turn into chia gel which you can eat by the spoonful. The gel will still taste like the drink you put them in and you can seal it in a container and store it in the refrigerator to eat at a later time.

Experts suggest that Chia can be used as a meal replacement, for athletic performance, as a thickening agent in soups and sauces, as an egg replacement in baked goods (¼ cup Salba Gel as made with 2 tbsp of ground Salba and ½ cup cold water can replace 1 egg), or as a flavor enhancer

The most common way to eat chia is to first soak the seeds. They can very rapidly absorb a large amount of liquid, between 9-12 times their volume, in under 10 minutes.

The Basic Gel

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.

As mentioned above, chia will absorb anything, it doesn’t have to soak in water. We like soaking it in things like apple juice for example. That way, the intense sweetness of the apple juice is also offset by the chia and it tastes yummy. We also often blend fruits; for example bananas and persimmons, then stir the chia into that mixture. Again, the longer the seeds are left to soak, the more their nutrients will be readily available to you, yet you could easily eat a meal like this 10 minutes or less after preparing it.

Whole Seeds

You can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make a ‘chia flour’ you can then add to smoothies, soups and so on.

Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound if seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote haling. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections.

Recipes

‘Chia Fresca’

2 tsp chia seeds
10oz pure water
juice of one lemon or lime
agave syrup or raw honey to taste

This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy

Banana Chia Muffins

1 Tbs. chia seeds
3 Tbs. water
1 cup flour – I used freshly ground (Kamut & Oats & Chia)
1/2 cup pastry flour
1/2 cup brown sugar – (I used ¼ cup Agave)
1/4 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/3 cup vegetable oil – (I used ¼ cup Virgin Coconut Oil)
3 bananas, mashed
crystallized ginger or chocolate chips (optional)

Directions:

1. Add chia seeds to the water and let sit while you prepare the rest.
2. In a large bowl, combine the dry ingredients and set aside.
3. In a separate bowl, combine the remaining ingredients, mixing thoroughly.
4. Combine wet and dry mixture, and the chia seeds, stirring to blend. If desired, stir in the crystallized ginger or chocolate chips.
5. Bake at 350º for about 15 minutes or until tested done with a toothpick.

For great veggie recipes, visit www.GoDairyFree.org

Quinoa and Chia Salad
* 500 grs quinoa
* 1/4 cup (60ml) lemon juice
* 2 tablespoons olive oil
* salt and pepper
* 1 cucumber, peeled, seeded and chopped in small pieces
* 8 green onions, chopped
* 1/2 cup coriander, finely chopped
* 6 tablespoons Chia seeds, toasted.

In a large pot, place the quinoa in six cups of cold water. Cover and bring to boil over high heat. Reduce the heat and simmer for approximately 20 minutes, until water evaporates and the quinoa is soft and slightly transparent. Put aside and let cool.
Add the lemon juice and sponge the quinoa with a fork. Add the remaining ingredients and toss. Pour in a serving dish.

Stuffed Chicken
* 4 chicken breasts
* ¼ cups cream
* ½ cups chopped mushrooms
* ½ cup grated onion
* Salt and pepper to taste
* ½ cup Chia seeds
* 20 Rice crackers, grinded
* 3 tablespoons margarine

Cut the chicken breasts open, add salt and pepper.
Mix mushrooms with the cream, onions, Chia seeds and half the grinded crackers.
Use this mix to stuff the chicken breasts. Hold close with toothpicks. Place the stuffed breasts in a greased pan, dot with the rest of the crackers and sprinkle with the melted butter. Bake at 350 F for about 30 minutes.

Chia Berry Smoothie or Sorbet

2 tablespoons chia seeds

1 cup apple juice or prickly pear nectar

16 ounce bag unsweetened frozen berries

(blueberries, raspberries or strawberries)

Combine chia seeds and juice and let soak for half an hour. Whirl soaked chia and juice with berries in a blender till well mixed and smooth. Add more juice for a smoothie or serve as is for sorbet.

Chia Fruit Salad

2 tablespoons chia seeds

½ cup unsweetened fruit juice

4 to 5 cups fruit

Add chia seeds and fruit juice to your favorite fruit salad combination. Mix thoroughly. Let sit 45 minutes as chia seeds gel. Serve chilled.

Oat and Seed Candy Bar

2 cups rolled oats

½ cup raw pumpkin seeds

½ cup raw sunflower seeds

2 or 3 Tablespoons chia seeds

½ cup honey or agave nectar

2 Tablespoons unsalted butter or tahini

Preheat oven to 325 F. Butter an 8-inch square baking pan. Spread oats and seeds on baking sheets. Bake for 20 minutes, stirring twice to assure uniform toasting. Transfer to a medium bowl. Pour honey into a small saucepan and bring to a boil. Reduce heat to low and simmer for 7

minutes or until honey reaches 275 F on a candy thermometer. When it starts to condense and thicken it is ready. Stir in butter. Pour hot syrup

over oat mixture and stir to combine. Spread in pan evenly. Cut into bars. Tightly wrap in plastic wrap or waxed paper.

Another Smoothie Recipe

1 tablespoon chia seeds

1 cup apple or orange juice

½ cup prickly pear nectar

1 cup frozen berries

1 cup plain yogurt

2 teaspoons honey or agave nectar

4 or 5 ice cubes.

Soak seeds in juice for half hour. Process all

ingredients in blender until smooth