A chia seed is a small, oval-shaped seed that comes from a plant called Salvia hispanica, which belongs to the mint family.
It is usually white, grey or brown in colour and swells into a gelatinous substance when exposed to moisture. It is rich in fibre, protein, omega-3 fatty acids, minerals and antioxidants, making it a popular food supplement and part of a healthy diet.
Uses of chia seeds and how to use them
Chia pudding: Mix the chia seeds with coconut milk or almond milk and leave to stand overnight in the fridge. In the morning, the seeds will be full and have a jelly-like, custard-like consistency. You can flavour with vanilla, honey or fruit.
In smoothies: add a tablespoon of chia seeds to smoothies to enrich them with fibre and omega-3 fatty acids.
For salads: sprinkle chia seeds on salads for crunchy texture and added nutrients.
In baked goods: Mix chia seeds into bread, crackers or muffins to boost nutrients.
In oatmeal: Mix chia seeds with oatmeal or other breakfast cereals to increase fiber and protein intake.
In milk substitutes: make homemade almond milk or coconut milk and add chia seeds for thickening and nutrients.
Chia seeds can have many health benefits.
These include high omega-3 fatty acid, protein, fibre and mineral content. Omega-3 fatty acids can help reduce inflammation and support brain and heart health. High protein can help build muscle and give a feeling of fullness. Fiber may help prevent digestive problems and support healthy bowel movements. Minerals such as calcium, magnesium and phosphorus can be important for maintaining healthy bones and teeth.
