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SMALL WONDER INGREDIENT

Chia Seeds – The Unknown Super Food

Chia Seeds © Marek Chia Seeds © Marek

Chia seeds contain five times more calcium than milk, have an extremely high content of antioxidants and contain essential omega-3 fatty acids. EAT SMARTER will introduce these small wonder seeds and tell you why you should try them.

In Germany, chia seeds are still exotic; however, in South America they have been used as a staple in the people’s diets, starting with the Aztecs for thousands of years.

The special thing about chia seeds is when you add a little water, they change their consistency and become gel like. The reason for this is the outer slime-forming polysaccharide layer - just like in flaxseed. During this process the chia seeds increase their weight by nine to ten times. Chia seeds are not only the perfect food to fill you up, but they also contain a lot of fiber (15 grams/0.5 oz of chia seeds contain 0.2 oz of fiber – that’s 22 percent of the recommended daily intake).

Are Chia Seeds A Health Miracle?

In addition to fiber the small grains also have an abundance of valuable omega-3 fatty acids and large amounts of high quality proteins (for example, eight essential amino acids that the body can not produce itself). It is precisely these ingredients, which made chia seeds known as a "super food". However, many of the advertised health benefits (among others that chia seeds are supposed to make you skinny) are not yet scientifically proven. In contrast, it is proven that omega-3 fatty acids have a positive effect on cholesterol level.

Chia Seeds – Recipe Ideas

Whether you garnish your salad or your cereal with the wondrous seed or use them to bake extra nutrient-rich bread, chia seeds are extremely versatile. Therefore, you can easily incorporate them into your daily diet. Chia seeds do not necessarily need to be consumed as a gel.

Tips for Vegans: You can use chia seeds as a yolk substitute due to their consistency. Simply use the gel from chia seeds and three tablespoons of water.

Chia Pudding With Yogurt And Raspberries

  • 2 tablespoons chia seeds
  • 100 ml/3.38 oz of water or milk to taste
  • 100 g/3.5 oz of natural yogurt
  • A handful of berries
  • Sweetener or vanilla to taste

Blend the chia seeds with water and let the mixture sit for about 10-15 minutes. Then add the plain yogurt and add fresh berries and sweetener or vanilla to taste.

Chia-Plum Jam

  • 2 large soft plums
  • 2 tablespoons chia seeds
  • Honey, vanilla extract or vanilla sugar
  • Cut the plums and remove the core. In a small bowl mash and then strain the juice. Afterwards, add the chia seeds and add sweeteners, then pour the mixture into a jar. Tip: Leave room because the seeds are still expanding. Place the jar into the fridge for about 60 minutes. The jam can then be used for up to a week or be frozen.

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