Chia Seeds: a Low-Calorie Option with Ancient Roots

Chia seeds have been around for centuries and have a long history of being an important food source. They are also a rich source of vital nutrients, protein, fiber, omega-3 fatty acids, and antioxidants. That's why it is no surprise that chia seeds are becoming more mainstream in Westernized diets. Due to their high protein content and low carbohydrate content, they offer a "superfood" option for weight loss and healthy living.

Chia is a native of Mexico and Guatemala. The name chia in the Aztec language means "strength" or "power," while in Spanish, it refers to the seeds of a plant that grows on the banks of the Rio Grande (Rio Bravo in Mexico). Chia seeds were a staple food of the Aztec civilization, where they served as an energy source for warriors during battles. They were also used in religious ceremonies to promote good health and strength, as well as to worship deities known for their power. The nutritional content of chia seeds is relatively high. They are 30 percent protein and an excellent source of healthy omega-3 fatty acids. They also contain high amounts of fiber, calcium, magnesium, and iron.

Chia's nutritional value is not limited to its seeds. The plant itself is also nutritious. The leaves are edible and can be cooked like spinach. While the seeds can be eaten raw or cooked like rice or millet, they can also be ground into a meal that resembles cornmeal and used to make breads and tortillas.

Chia seeds have been used in numerous modern-day recipes. They can be added to sauces for more of a savory taste (for example, ground chia is sometimes mixed into barbecue sauce). The seeds are also often used as a healthy protein supplement for smoothies or shakes. In fact, drinking a chia seed shake each day is one way to get the recommended servings of omega-3 fatty acids.

When mixed with water, chia seeds form a gelatinous substance known as chia gel. Chia gel can be consumed like gelatin or as a thickening agent for smoothies and other beverages. Adding chia gel to smoothies helps create a more cohesive, less foamy drink, which makes it an appealing low-calorie alternative to full fat milk or yoghurt.

A simple recipe for chia pudding is to mix chia gel with almond milk and sweetener. The pudding can be refrigerated for up to 24 hours, and it can be eaten as a snack or as a meal replacement option. One ounce of chia seeds contains only 150 calories and is high in protein, which makes it a great food for weight loss plans. It also contains fiber, calcium, and iron.

Chia seeds can also be added to oatmeal or pancake mixes or sprinkled on yogurt. Chia seeds can be added to salads as well. They will not change the flavor of the dish, and they can even be mixed into sauces to add texture and nutrients.

In the end, whether you use the seeds in a smoothie or savory dish, it is impossible to go wrong with chia seeds. It is exciting to see how this centuries-old food is making a comeback and becoming mainstream in Westernized diets.