The Wonders of Chia

by HEAB on May 9, 2009

I first read about chia seeds over at Mizfit, and after my Chia Fairy sent me a bag, it’s been a love affair ever since.  After reading my mother-in-law’s book, Chia, Rediscovering a Forgotten Crop of the Aztecs by Ricardo Ayerza Jr. and Wayne Coates, I wanted to share the following chia facts with you:

  • Chia is an amazing plant-based low sodium source of omega-3 fatty acids. The seeds have an oil content that ranges between 29-33%, and their oil contains the highest percentage of alpha-linolenic acid known (62-64%).
  • A study conducted in the UK to determine potential food allergens of chia found no evidence that chia exhibited any allergic response.  This was the case even with individuals having peanut & tree nut allergies.
  • Chia seeds posses 19-23% protein, higher than many other cereal grains including wheat, corn, rice, oats, & barley.  1 TBSP contains 6 grams of protein.
  • Chia seeds are free of gluten and a good source of B vitamins.
  • Chia seeds are an excellent source of calcium, phosphorus, magnesium, potassium, iron, zinc, & copper.  In fact, chia seeds contain 6 times more calcium, 11 times more phosphorus, and 4.6 times more potassium per 100g of edible portion than does milk.
  • Chia seeds have 6 times more iron per 100g of edible portion than spinach, 1.8 times more iron than lentils, and 2.4 times more iron than beef liver.
  • Chia seeds demonstrate strong anti-oxidant activity.
  • Chia seeds are high in dietary fiber. They are made up of 5% soluble fiber, which appears as clear mucilage when placed in water. Clear mucilage = pudding like oats & extra thick smoothies. 1 TBSP of chia seeds contains 5 grams of fiber.
  • Unlike flax seed, you do not have to grind chia seeds to reap the benefits.

Um, hello.  What are you waiting for?!?  Can’t find them in your area?  Well, you can click here or here to order some of these little miracle seeds.

Many of you have asked me how I make my blended chia oat bran.  Well, I have been Vita-Mixless all week but still managed to make some pretty amazing bowls of chia oats.  Here’s my process:

Cook 1/2 cup oat bran with 1 cup of water on stove-top for 1-2 minutes:

Pot O' Goodness

Pot O' Goodness

Stir in 2 TBSP of chia seeds, 1 scoop Jay Robb rice protein powder (30 grams), and 1 cup hot water.

Sexy Hot Oats :)

Now my oats are Sexy Hot :)

Eat right away, or if you prefer thicker oats like me, allow the chia seeds to go to work for 15-30 minutes.  You can reheat if you want, but I never do.

Look how thick it got!

Look how thick!

The stats for this bowl, including 1 TBSP of almond butter (just to show you how much goodness it contains): 441 calories, 22.5 grams of fat (37%), 56.4 grams of carbs (37%), 48.9 grams of protein (32%), 21.6 grams of fiber, 71% of your daily iron, & 30% of your daily calcium.  The perfect breakfast in my mind…and in my belly. So very filling!

Yesterday was our last full day in Arizona, and it was 96 degrees.  I was saying how disappointed I was that I did not have my bathing suit since we had access to a pool, and I’d like to share CD’s suggestion with all of you…

CD’s Random Comment of the Day:

Heather Pie, you can wear my bathing suit…Wow, how very generous of you CD. (Yes, I’m his Heather Pie)

Oh, and thanks to all of you who voted in my poll yesterday. Just so you know, Pa did in fact kick Jay’s ass. 😉

Happy Mother’s Day 

Love you Mom!