Everything You Need to Know About Chia Seeds (with Recipes!)

What Is Chia?

Chia, also known as Salvia hispanica, is a superfood that dates back to Mayan and Aztec cultures.

In fact, 'chia' is the ancient Mayan word for “strength.” Historians believe that chia was as important as maize as a food source in pre-Columbian times for the Aztecs.

Today, this edible whole grain seed is primarily grown in Mexico. Unlike flaxseed, chia can be consumed whole. Its taste and uses are similar to those of tapioca pearls.

Nutritional Benefits of Chia

One ounce (28 grams) of chia seeds contains:

• Fiber: 11 grams
• Protein: 4 grams
• Fat: 9 grams (5 of which are Omega-3s)
• Calcium: 18% of the RDA
• Manganese: 30% of the RDA
• Magnesium: 30% of the RDA
• Phosphorus: 27% of the RDA

They also contain zinc, potassium, vitamin B-1 (thiamine), vitamin B-2 (riboflavin), and vitamin B-3 (niacin).

Fiber in Chia Seeds

Thanks to its high fiber content, chia is a low-carb superfood!

Out of the 12 grams of carbs in chia, 11 are fiber. This high fiber content allows the seeds to absorb 10-12 times their weight, which helps you feel fuller faster.

Theoretically, this helps decrease calorie intake and food consumption. By weight, chia seeds are 40% fiber, making them one of the world’s best sources of fiber.

Protein in Chia Seeds

Chia is 14% protein by weight—twice as much as other seeds.

Protein acts as a weight loss nutrient and assists in energy production. When combined with liquid, chia forms a gel that helps slow the conversion of carbohydrates into sugar, thus benefiting metabolic rates and endurance.

This makes chia a staple for athletes. The combination of protein and calcium in chia also supports bone health.

Antioxidants in Chia Seeds

Chia is high in antioxidants, which help fight free radicals in the body. Antioxidants also protect the delicate fats in the seeds, preventing them from going rancid.

Chia Seeds: Black or White?

What's the difference between black and white chia seeds?

There isn’t much difference, actually. Chia seeds possess the same nutritional value, whether they’re black or white.

Different regions produce different colors, but you’ll receive the same benefits regardless of which type you consume. However, some people prefer the organic route, so ensure to check whether the seeds are organic, like our Organic Black Chia Seed.

Chia Seeds as an Egg Replacement

Chia seeds are the perfect egg substitute for vegans or those who don’t consume eggs. Combine one tablespoon of chia seeds with three tablespoons of water to substitute one egg.

Chia Seed Uses

Chia seeds can absorb over nine times their weight in water, making them an extremely versatile ingredient frequently used as a recipe thickener.

We asked our Facebook fans how they use chia seeds, and the responses below were the most popular uses.

• Thicken gravy/soup 
• Replace breadcrumbs in meatball recipes
• Make grain-free crackers
• Sprout for salads
• Make energy gel
• Use as breading for fish or chicken
• Grind seeds with hot milk for “oatmeal” 
• Grow BubbForest pets
• Add to oatmeal
• Drink with water
• Use as a smoothie thickener
• Add to cereal
• Include in egg omelets
• Add to dog food
• Make chia pudding (Read Next: 13 Chia Pudding Recipes I Want To Try)
• Include in yogurt

Recipes with Chia Seeds

No Bake Cherry Chia Bars

Ingredients:

• 1 cup raw pecans
• 1/2 cup dried cherries
• 1/4 cup raw pumpkin seeds
• 2 Tbsp chia seeds
• 1/3 cup almond butter
• 2 Tbsp maple syrup 
• 1/4 cup shredded coconut

Directions:

1. Add all ingredients to a food processor.
2. Grind until a paste is formed, about two minutes.
3. Transfer the mixture to a baking tray and place in the refrigerator for two hours.
4. Slice into bars and serve.

Chocolate Chia Mousse

Ingredients:

• 1 can coconut milk
• 1/4 cup chia seeds
• 1/4 cup maple syrup
• 1/2 cup cacao powder

Directions:

1. Add all ingredients to a blender.
2. Let sit for 10 minutes to allow the chia seeds to expand.
3. Once it has formed a tapioca consistency, puree the mixture for 30 seconds or until smooth.
4. Pour into serving cups and let set for four hours.
5. Top with your favorite fruit.

Whole Wheat Vegan Chia Seed Pancakes (Source: Natural Chow)

Ingredients:

• 3/4 cup unbleached all-purpose flour
• 3/4 cup whole wheat flour
• 1 Tbsp baking powder
• 1 tsp salt
• 3 Tbsp chia seeds
• 1/2 tsp cinnamon
• 3 Tbsp agave nectar or maple syrup
• 1 tsp pure vanilla extract
• 1 1/2 cups organic rice milk
• 1 tsp apple cider vinegar

Directions:

1. In a medium bowl, mix together all the dry ingredients until combined.
2. Add the wet ingredients and stir until just combined.
3. Let the batter sit for five minutes to thicken.
4. Preheat and lightly grease a griddle or skillet on medium-low heat.
5. Using a measuring cup, pour slightly less than 1/4 cup of batter onto the skillet to form each pancake.
6. When the pancakes begin to bubble and the edges start to look dry, flip them over and cook the other side.
7. Remove the pancakes from the skillet and serve warm, topped as desired.

Additional Recipes Featuring Chia Seeds

• Pomegranate Chia Lemonade
• Coconut Raspberry Chia Pops
• Hemp Seed Smoothie
• Healthy Peanut Butter Oatmeal Cookies

Sources:

• http://www.webmd.com/diet/features/truth-about-chia
• http://naturalchow.com/2014/04/whole-wheat-vegan-chia-seed-pancakes/
• http://www.mindbodygreen.com/0-15072/10-fun-ways-to-eat-chia-seeds.html
• http://wellnessmama.com/4981/uses-for-chia-seeds/
• http://nutiva.com/company/faq/chia-faq/