Chia Seeds Food Preparation

Most healthy foods have the disadvantage of either having a strong, distinct flavor or being altogether unappetizing. Some may have a mild or pleasant flavor, but are difficult to integrate into any existing recipes. Luckily, chia seeds enjoy the advantage of being a very mild tasting grain that is easily mixed into a wide variety of dishes or even eaten raw on its own. The flexibility and convenience that chia seeds allow in food preparation and consumption is even more reason to consider one of the few true superfoods.

In terms of gram for gram comparison, chia seeds are an absolute powerhouse of nutrients. They contain twice as much protein as any other grain on the planet. Its iron content is three times that of spinach, and it contains double the amount of potassium that you would get from a banana. Not only are chia seeds packed with 5 times the amount of calcium as milk, they also contain boron, which helps the bones absorb all that calcium more readily. The levels of antioxidants found in chia seeds are triple the quantity found in blueberries. These antioxidants help counter the development of cancers and combat the effects of aging. Essential vitamins and minerals can also be found in abundance. A single ounce of chia seeds contains, by volume, 2% Vitamin B2 or riboflavin, 13% niacin, 29% thiamin, and trace amounts of all B vitamins. And if all that isn’t enough to make chia seeds a super food, consider that 64% of the oils extracted from it are made up of omega-3 fatty acids, the family of unsaturated fatty acids that promote good cardiovascular and circulatory health. Best of all, chia seeds are all natural, with no chemicals or artificial compounds that put your health at risk.

Chia seeds are readily edible, even in their dry, raw form. This was how ancient Aztec and Mayan warriors carried and ate them on long marches. Chia seeds are so nutritionally complete that a single spoonful would be enough to sustain a person for an entire day.

Another option would be to take advantage of the chia seeds’ hydrophilic, or water absorbing qualities. The chia seeds’ fiber-rich structure allow it to absorb up to 10 times their own weight in water, which forms a gel that can be consumed on its own or used as an additive to other dishes. Making chia gel is simple and easy. All you need is 2 cups of water and 1/3 cup of chia seeds. Add the seeds to the water and wait 15 minutes for the gel to form. Longer waiting periods will result in more of the gel being made. This gel can be made in large quantities, since it is easy to store and can last for up to two weeks when refrigerated and kept in a sealed container. The gel can be used as an additive in foods, or simply added to beverages to enrich them with chia’s functional food qualities. Chia gel can be mixed in a 1:1 ratio with a favorite jam or jelly. The resulting mixture can be used to make a tasty snack packed with massive amounts of nutrition with no loss of any flavor.

Given its mild taste, water absorbing property, and gelling capability, chia seeds can serve as a substitute binding ingredient for eggs in baked foods. Salad dressings, sauces, dips, and smoothies can be given an infusion of nutrients simply with the addition of some chia seeds. The seeds themselves may even be ground up into flour for use in baking extra healthy food items.

Once consumed, chia’s metabolic regulation properties and hydrophilic nature ensures prolonged stamina and hydration for athletes and other people in physically demanding situations. Expectant mothers who consume foods made with chia seeds can rest assured that their infants are getting the best possible nutrition in the womb. Diabetics can enjoy the benefit of chia’s metabolic stabilization ability, which regulates the conversion of carbohydrates into sugar and naturally maintains blood sugar levels. Elderly people can take advantage of its high omega-3 content, which maintains healthy hearts and protects the brain from the ravages of time and disease. Given the nutrient density, flexibility, and versatility, chia seeds have proven themselves to be nature’s ultimate super food.

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