Claire Whitley | Crumbs
Claire Whitley | Crumbs
Is it a new food fad, or an ancient Aztec super food?
Either way, chia seeds aren’t just used to make plant pets anymore.
Chia seeds are a member of the mint family that are said to originate in diets from the Aztecs. More people now know them from the “Chia Pets,” which grew grass-like fur. Emerging research has shown that as part of a healthy diet, chia seeds may improve cardiovascular risk factors. There have even been claims that chia seeds aid in weight loss, by promoting the idea of fullness. Research studies currently contradict this claim.
University of Idaho dietician Marissa Rudley said just two tablespoons of those grass-fur pet seeds are packed with good nutrients.
“Chia seeds have high concentrations of carbohydrates, fiber, omega-3 fatty acids, protein and calcium,” Rudley said.
According to Rudley, chia seeds provide a complete source of protein, which is often hard for plants to do. Chia seeds also contain other beneficial minerals such as iron, magnesium and zinc, and can be added to many recipes, or eaten raw.
“A drink that is popular in Mexico and gaining popularity in the U.S. is chia fresco, which is made by soaking chia seeds in fruit juice orwater,” Rudley said.
Rudley mentioned that chia seeds can be very expensive, however, and are about $12 per pound at the Moscow Co-op. She suggested that anyone who wants the same benefits for a fraction of the price should purchase flaxseed instead.
Food and nutrition instructor Katie Miner said that combining chia seeds with water can create a gel to replace eggs in many recipes, much like flaxseed. This is useful for anyone following a vegan diet or anyone with egg allergies.
“Chia seeds can also substitute for fat in recipes when mixed with water and for pectin when making jam,” Miner said.
Miner also suggested adding chia seeds to many recipes such as smoothies, beads, salad, cereal and yogurt, adding crunch and texture with mild flavor.
Both Rudley and Miner said that not enough research has been conducted to confirm or deny the benefits of eating chia seeds. However, both still say they are a good addition to any diet.
“They are a fun and versatile ingredient, providing several nutrients that can be incorporated into a healthy diet,” Miner said.
Rudley provided a simple recipe, using chia seeds in a Wendy’s chocolate frosty imitation.
Copy-cat chocolate frosty
Ingredients:
1 cup chocolate almond milk
1 frozen banana
1/2 tablespoon unsweetened cocoa powder
1/2 teaspoon chia seeds
1 teaspoon vanilla extract
8-10 ice cubes
Directions:
- Combine all ingredients in a blender and blend until smooth.
Claire Whitley can be reached at [email protected]