Many are already using the small black granules. But what properties do chia seeds actually have and are they rightly worthy of being called a superfood?
Origin and Origin of Chia Seeds
The granules already existed in the times of the Aztecs and Mayas and were already incorporated into the diet more than 5000 years ago as so-called pseudo-cereals. Chia seeds, which belong to the sage family, have been used for centuries because of their filling properties. The Spaniards brought these seeds to Europe in the 15th century, but by then they were not used as often and were quickly forgotten.
Top reasons to include chia seeds in your diet
- The granules contain many good nutrients, including iron, copper, zinc, calcium, and magnesium. From other sources, it is said that the seeds have hormone-regulating, muscle-healing, or immune-building effects.
- Due to their satiating effect, they can be taken in combination with other foods due to their neutral taste. This makes you feel full faster and can help you lose weight as well.
- There are 8 essential amino acids in the black grains. They also contain about twice as much protein as you think of other grains or seeds.
- They can be kept airtight for several years, great to keep. The antioxidants contained in them allow the seeds to stay fresh without losing the flavor in any way.
- The superfood can cleanse the intestines and thus support the entire digestion process. Heartburn can also be prevented by swelling the seeds.
- When you eat chia seeds, you absorb a lot of water if you soak them first. The body can store this water efficiently and even after consumption, the swelling process of the seeds means that there is nothing heavy in the stomach.
- People with gluten intolerance can also use chia seeds. As a gluten-free alternative, it offers a lot of protein, which is also essential for athletes or other people who value a high protein intake.
Recommended consumption of Chia seeds
A maximum intake of 15 g per day is recommended. All the essential nutrients are absorbed just by consuming this amount. The seeds can be used in jams, mixed into muesli, in smoothies, bread, pancakes, ice cream, or yogurt. There are no limits to creativity here. Also as an egg substitute with the addition of almond, rice, or another milk or milk alternative, the seeds can be exchanged for the regular egg in recipes. How do I use the seeds correctly?
The chia pudding
This superfood recipe is probably the most well-known to date.
For 2 servings you need: 4 tbsp chia seeds, 250 ml milk/alternative, any spices and sweeteners
- In a bowl, the seeds are mixed with the milk
- Place in the fridge for about 2 hours, stirring every now and then
- If necessary, refine the chia pudding with the spices and the sweetener before eating and enjoy
The power avocado smoothie
For 2 servings you need: 2 bananas, 500 ml milk/alternative, ½ avocado, 2 tablespoons chia seeds, 2 teaspoons matcha powder, and possibly a pinch of cinnamon
- Remove the peel from the avocado and the bananas and cut into small pieces
- Now everything can be put in a blender and et voilá you have a fresh and fruity power smoothie
Chia seeds in chocolate pudding
For 2 servings you need: 2 tbsp chia seeds, 4 chopped dates, 2 tbsp cocoa powder, ¾ cup milk/alternative, possibly some vanilla
- Soak the dates in a little water for a few minutes
- Now you can mix all the ingredients together and the result is a creamy, chocolatey, healthy pudding
The black chia seed granules are popular and can be used individually. They are healthy, provide many good, essential nutrients, and are also great for losing weight. Try it out on the little seeds too. you will love it!
