Chia: The Amazing Ancient Grain
Chia’s use as a food source dates back to over 3500 B.C. The Aztecs cultivated chia and recognized it as a superfood; prizing it so highly they used kit as currency. The Chumash Indians of California also prized chia; and “chia” is actually the Mayan word for strength.
Chia, or Salvia hispanica L, originated in the central valley of Mexico and is a member of the mint family. Salvia hispanica L is not the intoxicant plant Salvia, and it will not make you hallucinate. Unlike flax, chia does not require refrigeration or grinding to release its benefits. Completely shelf stable, chia stores extremely well and can last for at least 3 years, and perhaps up to 10 if kept dry.
A gluten-free “ancient grain,” chia are tiny seeds that range in color from off-white to grayish black. There is no nutritive difference between the two. Even higher than flax seed, chia seed is the highest known food source of Omega-3; containing about 4 grams of Omega-3 per 2 tablespoons. Also an excellent source of dietary fiber, chia seed boasts 6 grams of fiber per 2 tablespoons; over 22% of your recommended daily intake. Chia is also the best grain-source of protein; 3 grams per 2 tablespoons, and twice the protein of any other grain. Chia is a good source of calcium, potassium, phosphorus, biotin, chromium and many other vitamins and minerals.
The Omegas in chia have been shown to support a healthy heart and brain by lowering cholesterol and blood pressure, and increasing brain function. These omegas also act as an anti-inflammatory, and can help to relieve joint pain.
But the best benefits of chia come from its free radical fighting antioxidants; including the flavanols myricetin and quercetin. Two tablespoons of ground chia seed boasts an incredible 10,000 ORAC value; the recommended amount for an entire day. For those with sensitive stomach, chia is not only gluten-free, but there have been no reported cases of allergic reactions to chia seeds.
You can eat chia seeds whole, or suspended in liquid as Chia Fresca or Chia Pudding. But do not buy pre-ground chia seed. Grind whole chia seeds yourself in small daily batches, to preserve freshness, or if you experience diverticulitis (intestinal irritations). Chia absorbs 12 times its weight in water, producing a thick gel or mucilage. This slows digestion, increases satiation, and helps maintain blood sugar levels. Lowering the glycemic index of whatever is eaten with it, chia seeds are considered to be very beneficial for diabetics, or those looking to lose weight. This mucilage gel also helps keep you hydrated and promotes endurance.
Chia seeds make a great Vegan Egg Substitute. Here is an easy recipe:
Chia Seed Replacement for 1 Egg
1. Finely grind 1 1/4 tablespoons whole chia seeds in bullet blender or spice grinder.
2. Add 1 tablespoon ground chia to small bowl.
3. Add 3 tablespoons warm water and mix well until liquid starts to gel and mucilage forms.
4. Let sit 5 to 10 minutes to thicken.
5. Use as replacement for 1 egg in recipe.
Chia, or Salvia hispanica L, originated in the central valley of Mexico and is a member of the mint family. Salvia hispanica L is not the intoxicant plant Salvia, and it will not make you hallucinate. Unlike flax, chia does not require refrigeration or grinding to release its benefits. Completely shelf stable, chia stores extremely well and can last for at least 3 years, and perhaps up to 10 if kept dry.
A gluten-free “ancient grain,” chia are tiny seeds that range in color from off-white to grayish black. There is no nutritive difference between the two. Even higher than flax seed, chia seed is the highest known food source of Omega-3; containing about 4 grams of Omega-3 per 2 tablespoons. Also an excellent source of dietary fiber, chia seed boasts 6 grams of fiber per 2 tablespoons; over 22% of your recommended daily intake. Chia is also the best grain-source of protein; 3 grams per 2 tablespoons, and twice the protein of any other grain. Chia is a good source of calcium, potassium, phosphorus, biotin, chromium and many other vitamins and minerals.
The Omegas in chia have been shown to support a healthy heart and brain by lowering cholesterol and blood pressure, and increasing brain function. These omegas also act as an anti-inflammatory, and can help to relieve joint pain.
But the best benefits of chia come from its free radical fighting antioxidants; including the flavanols myricetin and quercetin. Two tablespoons of ground chia seed boasts an incredible 10,000 ORAC value; the recommended amount for an entire day. For those with sensitive stomach, chia is not only gluten-free, but there have been no reported cases of allergic reactions to chia seeds.
You can eat chia seeds whole, or suspended in liquid as Chia Fresca or Chia Pudding. But do not buy pre-ground chia seed. Grind whole chia seeds yourself in small daily batches, to preserve freshness, or if you experience diverticulitis (intestinal irritations). Chia absorbs 12 times its weight in water, producing a thick gel or mucilage. This slows digestion, increases satiation, and helps maintain blood sugar levels. Lowering the glycemic index of whatever is eaten with it, chia seeds are considered to be very beneficial for diabetics, or those looking to lose weight. This mucilage gel also helps keep you hydrated and promotes endurance.
Chia seeds make a great Vegan Egg Substitute. Here is an easy recipe:
Chia Seed Replacement for 1 Egg
1. Finely grind 1 1/4 tablespoons whole chia seeds in bullet blender or spice grinder.
2. Add 1 tablespoon ground chia to small bowl.
3. Add 3 tablespoons warm water and mix well until liquid starts to gel and mucilage forms.
4. Let sit 5 to 10 minutes to thicken.
5. Use as replacement for 1 egg in recipe.
Originally Published by Boomers On...
