Chia seeds may be tiny, but they are packed with vital nutrients so if, like me, you hadn’t tried them previously, it’s well worth starting to include them in your diet. They come from the Salvia hispanica plant, which is native to Central and South America and a member of the mint family. It’s said that they were used in the ancient Mayan and Aztec civilisations as a source of energy (the word ‘chia’ means ‘strength’ in the Mayan language).
Our guest blogger, Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition, provides her advice and three fabulous recipes right here:
The seeds are rich in fibre, omega-3 fatty acids and are a good source of plant protein. They taste a bit neutral, compared with other seeds, but they do have the interesting property of rapidly absorbing liquid to form a gel. This is the basis of ‘chia pudding’ (see recipe below) and also means you can use chia seeds as an egg substitute or thickening agent if you’re vegan.
There’s some (albeit rather limited) evidence that chia seeds might help you lose weight and, maybe, help prevent diabetes and heart disease. As ever, don’t rely on getting direct health benefits from chia seeds, but perhaps try including them in the ‘healthy balanced diet’ we always advocate to add variety and interest.
I’ve been collecting blackberries from my local nature reserve and used them with chia seeds to create this beautiful pink-purple smoothie, with my usual cacao and matcha boosts.
Around 300g blackberries
One tsp chia seeds, soaked for five mins in 3 tsp water
Almond milk, as required to make a thick, or thinner, drink
One tsp matcha
One tsp cacao powder
Blend all ingredients in a Nutribullet, or similar and drink immediately.
Carrot and chia salad
I’ve added chia seeds to my usual mix of sunflower, pumpkin and linseeds that I use for adding to salads.
Four carrots, sliced into ribbons with a mandolin or spiralizer
Ten radishes, sliced
100g cherry tomatoes, halved
One tbsp. mixed pumpkin, sunflower, linseed and chia seeds
100g pomegranate seeds
Mix all the ingredients except the pomegranate seeds. Dress the salad with linseed oil, cider vinegar and lemon juice and top with the pomegranate seeds.
I saw the possibility of creating a very healthy chocolate pudding with chia seeds. No sugar, no dairy and with, hopefully, the texture of chocolate blancmange (anyone seem blancmange in recent years?) or mousse. There are many recipes online and lots of yummy pictures. I did some research and here’s my experiment. To be fair, the texture is a bit more tapioca (if you’re old enough to remember that pudding!) than blancmange/mousse, but I’m excited by my discovery of a cacao powder blended with cinnamon, which adds a luxurious depth of flavour to this dessert.
400ml coconut milk (or almond/hazelnut/hemp milk, or a mixture)
60g chia seeds
2 tbsp cacao powder with cinnamon
1 tsp coconut palm sugar
Whisk all these ingredients together in a bowl and chill overnight. Serve topped with berries.
Next time: Experiments without potatoes