Super Food: Chia Seeds

Today we continue our series on so-called “super foods” with one of my favorites … chia seeds! I mentioned in a previous post that the term “super food” was something relatively new (at least to me) and I have to admit that, until recently, all I knew about chia seeds was the Ch-ch-ch-chia Pet.

Long ago (and I'm talking around 3500 BC) chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for "strength."  They consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. These cultures thought of chia seeds as being almost magical because of their ability to increase stamina and energy over long periods of time.

So what makes them super?

They deliver the maximum amount of nutrients with minimum calories. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more … even protein! One serving of chia seeds (one tablespoon) contains …

Break out the stats!

* 5 grams of fiber

* 3 grams of protein

* 80mg of Calcium - some say there is more calcium in chia seeds than milk. This is true but only if you match it weight for weight. Serving size it is not.

* 3x more iron than found in spinach

* 8x more Omega 3 than a 3oz serving of salmon

* Since it forms a gel, chia slows the conversion of carbs into sugar. This means less or no sugar spikes. Which is good for anyone but particularly those with diabetes.

* Gluten free

Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.

How do I eat them?

I add them to just about everything … from baked goods, to my protein shake and smoothies and sprinkle them on my salads, oatmeal and even popcorn. You can even eat them as a quickie pudding (similar to tapioca, but visually less inspiring) by making a “chia gel.”

To make the basic gel, simply add four tbs of chia seeds to one cup warm water. Stir in mixture to avoid clumping. Let sit for at least ten minutes before using. Store in the refrigerator for up to two weeks.

When baking, you can also make a “chia gel” as an egg substitute. Mix one tbs chia seeds in just three tbs water and let sit for about fifteen minutes. This will replace one egg. Black or white chia seeds can be used. However, if you do not want to notice the seeds then you should use white.

So give 'em a try and reap the rewards!  And don't worry ... they won't cause green sprouts to grow out of your head!

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March 2 2014
KING RICH
Weight:  188.5 lbs
BMI:  27.2
Body Fat:  25.6%

*  How accurate are these numbers?  Huh ... I don't really know.  But I am using the Weight Watchers by Conair Scales Glass Body Analysis Scale Model WW52 to measure my stats.  I am less concerned with the accuracy of the numbers themselves and more concerned with the change I hope to see in the future.  For consistency's sake, these stats will always come from the same source and appear with my bi-weekly posts. 

Most Recent 5K
Project Blue Jail Break Run
Baytown TX
Official Time:  40:09.0

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