Chia Seeds

Chia is an American herb that dates back to the Aztecs. Learn about the uses, preparation and nutritional information.

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Published by: Gourmet Sleuth
Last Updated: 03/18/2014

History And Origin

The Chia plant originated in America, specifically Mexico. The plant is in the same genus as European Sage (Salvia columbariae) known in Mexico as golden chia. This form of chia grows throughout the Southwestern U.S.

The variety grown in Mexico, and eaten by the Aztecs is Salvia Hispanica. Both warriors and commoners consumed chia as a staple food mostly in the form of a beverage or a cereal.^[1]

^{Image by: pancrat/wikipedia}

Culinary Uses For Chia

Whole chia seeds have faintly nutty taste. When added to liquid they form a soft gel, similar to the texture of tapioca pudding but with a decisive little crunch.

Nutritional Benefits

Chia is now a big player in the superfood scene. The seed is a complete protein, offers 11 grams of fiber per ounce and and is one of the best sources of Omega 3's (about 64% of its weight is Omega 3 fatty acids about the same as 9 oz of salmon). Equivalents: 1 tablespoon of chia seed = 12grams.

Chia, compared to flax seed, is very high in antioxidants and can be stored for much longer than flax seed (which typically goes rancid quickly). While flax seed should be ground before eating to facilitate digestion; chia can be eaten in its whole dried form.

Whole Chia Seed

Historically, Chia was one of the primary grains eaten in early Mexico. The chia was soaked in water and made into a type of gruel. The seeds were also mixed with the juice from fresh fruits and drank as a highly nutritious beverage. The gelled seeds are also made into a thickened pudding. Today whole seeds are used in cereal and granola mixtures.

ground chia seed: gourmetsleuth	Ground Chia Seed The Aztecs had a drink called chianatolli which was toasted chia seeds, ground and thinned with water.Sometimes chile was added to the mixture.Today the seed is used whole or ground and added into breads, muffins, cakes, meals or mixed into smoothies.
*gelled chia seed: gourmetsleuth*	Chia Gel Combined with water, chia seed makes a thick gel. This gel can be used as a substitute for some of the fat in baked goods.See tips for amounts to use.
*chia pet® sprouted seed:joseph enterprises*	Chia Sprouting Chia seed sprouts, which taste similar to watercress, are one of the many ways to eat chia. You've probably seen Chia Pets® advertised in your local store on on television. The commercial version of this product dates back to 1977 but sprouting seeds on clay pottery dates back significantly longer.It was found that the seeds could easily be sprouted on the side of an unglazed clay pot then harvested as needed. Note: The "Chia Pet®" products made today may, or may not be food safe.If you wish to sprout chia for food, make sure the pot is lead-free and that the seed is not chemically treated.

Medicinal Uses For Chia

Chia soaked in water will form a gel. The gel can be used to lubricate dryness. Other reported uses are to relieve constipation (a high source of fiber), "reduce nervousness, treat insomnia, and improve mental focus". Native Americans are said to have used chia as an "endurance food". ^[2]

Nutritional And Fiber Supplementation

Daily: Add 1 heaping tablespoon whole chia to water or juice (or sprinkle on food).

Caution
As chia mixes with liquid it becomes gelatinous. Make sure to consume chia with adequate amounts of water. If you have difficulty swallowing you should be cautious when consuming chia in its gelled form.

Traditional Chia Beverage Recipe

Chia Limeade

This recipe is by Rick Bayless from his book Authentic Mexican.

1 tablespoon dried chia seed
1 quart fresh water
1/2 cups (or more to taste) granulated sugar
1 fresh lime, juiced

Mix the chia seed in the water and allow to stand until the seeds swell and become gelatinous. This should take about 1 hour.

Stir in the sugar and the lime juice. Cover and refrigerate several hours until the seeds sink to the bottom. Stir the chilled mixture and serve in a tall glass over ice.

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Daily Uses & Tips

These are a few suggestions for adding chia to your everyday meals.

Smoothies - Add whole seed to smoothies. This will add a slightly nutty flavor and crunch. If you don't like the texture you can also grind the seeds first in a clean coffee grinder.
Ground Meat Dishes - Whole or ground seed can be added to meatballs, burgers, meat or fish loaves.
Chia Gel - Add 1 tablespoon whole chia seed with 4 ounces (1/4 cup) water and allow to form a gel. Substitute this mixture for some of the fat in a baked goods recipe. You'll have to experiment to find which ratios work best in your favorite recipes.
Hot And Cold Cereal - Add whole chia to your favorite granola. Use whole or ground chia or use it to top your favorite dry cereal. Add whole chia to your oatmeal which will thicken the mixture and add some crunch as well.
Yogurt - Chia can boost the nutritional value of yogurt. You can mix the seeds in the yogurt or simply sprinkle on top. You can use ground seeds if you like the texture.

Where To Buy

Chia seed can be found in most health food stores. Whole Foods typically sells them in bulk. Shop around because they can run upwards of $16.00 per pound. At the time of this writing (May 2012) we found organic chia seed at Whole Foods market in the bulk foods section selling for $7.69lb.

Sources And Credits

Alan Davidson - The Oxford Companion To Food
Rebecca Wood - The New Whole Foods Encyclopedia

Barbara Bowman graduated with degree in Foods and Nutrition from San Jose State University. As CEO of GourmetSleuth.com she spends most waking hours writing, cooking, eating, gardening and traveling.

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