Perhaps you’re stumped about what chia seeds are despite hearing all the buzz. It could be that you have an idea but aren’t exactly sure what to do with that bag of chia seeds you bought from Whole Foods.
What Are Chia Seeds?
Chia, or Salvia hispanica L., is an herb grown throughout the Americas. Mint is a close relative of the chia plant.
Chia seeds may be new to you, but it turns out that they’ve been a popular food staple in Central and South America for centuries. Chia seeds were first made popular among the Mayans, Incas and Aztecs. These cultures believed that the seeds had strong medicinal properties and were a source of energy and vitality.
In fact, this played a role in the naming of the chia seeds. The word “chia” means strength.
Chia seeds are very tiny and tend to be white or black in color. Although brown chia seeds exist, those seeds tend to be immature with a bitter taste.
What Can You Do With Chia Seeds?
The great thing about this food item is that despite its size, it’s surprisingly versatile. There are numerous ways to incorporate them into your diet.
Here are five handy suggestions:
● Eat Them Raw: If you aren’t exactly sure yet how to cook chia seeds, don’t worry. You can enjoy them as they are, as part of an existing meal.
For instance, if you’ve prepared a delicious salad, then you can sprinkle a handful of chia seeds on top. In the mood for a sweet snack like yogurt? You can pour some chia seeds on top.
Just remember that although chia seeds are a popular food item they’re not calorie-free. There are about 60 calories per tablespoon; if you count calories, don’t forget to count the added chia seeds.
● Chia Seed Smoothies: Chia seeds work wonderfully in smoothies. It turns out that their small size is misleading; they are highly absorbent seeds, swelling to several times their original size when added to liquid. They become very soft and easy to digest when added to liquid.
A popular partner for the chia seed in smoothies is the blueberry. Why not try this delicious recipe from Food Network?
Blueberry and Chia Seed Smoothie
2 tablespoons chia seeds
1½ cups almond milk (divided)
1 cup blueberries
1 teaspoon pure vanilla extract
A pinch of cinnamon
1 heaping tablespoon coconut butter (or coconut oil if you prefer)
Add raw honey to taste
Combine chia seeds with a ½ cup of almond milk. Stir to combine. You can set the container aside for about 10 minutes or choose to store it in the refrigerator for up to four days.
When ready, add the chia seed/almond milk mix and remaining ingredients to a blender. Blend ingredients until smooth. When finished, add honey to taste.
● Use Chia Seeds to Replace Eggs: Because of the absorbent, thickening nature of chia seeds, vegans often prefer them in recipes that typically call for eggs. It’s also an ideal substitute for those seeking to lower their cholesterol intake.
To use chia seeds as an egg replacement ingredient, mix a tablespoon of chia seeds with three tablespoons of water. Set the mixture aside for 15 minutes to allow for proper absorption.
● Chia Seed Oil: This oil is often considered a “good” source of fat, thanks to the chia’s omega-3 fatty acids. This type of fat makes it heart healthy. While chia seed oil is great for recipes, did you know it’s good for the skin and hair as well?
Use chia seed oil on dry skin or to treat damaged, moisture-starved hair.
● Chia Seed Baked Goods: When you’re ready to cook with chia seeds, you’ll find that they’re a popular addition to baked treats. They also work just fine as the star ingredient.
Chia seeds get made into cookies, brownies, muffins, and for those feeling especially bold, pizza! Try this pizza crust recipe from Popsugar:
Chia Seed Pizza Crust
2 1/2 cups white whole-wheat flour
1/4 cup chia seeds
3 teaspoons baking powder
1 teaspoon salt
3 teaspoons dried basil
1/2 teaspoon garlic powder
1 tablespoon olive oil
1 1/2 cups warm water
First, preheat the oven to 400 degrees. Next, combine flour, chia seeds, baking powder, basil, garlic powder, and salt in a medium-sized bowl. Add the oil and warm water to the dry ingredients and mix. Pour out the mixture onto a floured surface and knead for approximately two minutes.
Take a floured rolling pin to roll out the dough until it forms a large circle. Spray a pizza pan with non-stick cooking spray and then carefully place the dough onto the pan. Smooth out the dough until it fits the pan, pinching the edges to form a crust.
Place the pan in the pre-heated oven for 10 to 12 minutes, or until dough appears dry. Add any toppings, and then cook for an additional eight to 12 minutes.
A Warning about Eating Chia Seeds Incorrectly
Chia seeds may be easy to include in meals, but there is a wrong way to eat them. If you are going to enjoy raw chia seeds, avoid munching on them and then drinking a glass of water afterward.
You might find yourself suffering from dysphagia or trouble swallowing. That’s because the seeds swell up with water, and it creates a very uncomfortable, if not potentially dangerous, situation.
It’s best to soak your raw seeds in water before you enjoy them.
Chia Seed Side Effects and Allergy Concerns
Reported side effects of eating chia seeds include constipation, diarrhea, bloating and excessive gas.
Diabetic individuals or those who have high blood pressure should talk to their doctors before eating chia seeds.
And if you’re allergic to mustard or sesame seeds, use caution when eating chia seeds -- it’s possible you might have an allergic reaction.
Although these negative responses typically are rare, it’s always best to exercise caution. Consult your doctor about chia seeds to determine if they’re right for your particular health goals.