Salvia hispanica, commonly known as chia seeds, is a phenomenon of modern dietetics. Although only recently known in Europe, these fiber-packed seeds have been used in South America for thousands of years. The word "chia" in the ancient Mayan language meant strength. When setting out on long journeys, the Mayans would stock up on a portion of chia seeds for the road, believing in their magical power. This guaranteed them the strength and energy for the rest of their journey.
It is hard to believe, but chia seeds contain as much as 16% more ALA acid (the acid that forms the basis of omega-3 fatty acids) than flaxseed, which is more popular in our latitudes. How do chia seeds affect the human body? Above all, they support digestive health because they are rich in fiber, which cleanses the intestines of toxins and lingering food residues.
The previously mentioned ALA (alpha-linolenic) acid has anti-inflammatory effects, which is why chia seeds should be a permanent part of the diet for people suffering from high blood pressure, elevated cholesterol, or high sugar levels. Regular consumption of chia seeds can protect the body from cardiovascular diseases and delay the growth or even death of certain cancer cells.
Furthermore, they are a rich source of vitamins and minerals, such as iron, magnesium, phosphorus, potassium, sodium, zinc, and calcium—which is crucial for the skeletal system. Chia seeds as a source of calcium are an ideal solution for people who cannot consume dairy products due to food allergies. In addition, Salvia hispanica improves the natural and healthy appearance of the skin. Thanks to the antioxidants they contain, they protect the body from the harmful effects of free radicals, which are responsible for skin aging and damage.
Chia seeds can be eaten whole or ground. It is worth adding them to morning oatmeal or cereal, using them as an addition to groats, pancakes, yogurts, and salads, using them to thicken soups, or adding them to bread dough. It is important to remember not to exceed the daily dose (3-4 teaspoons, 30-45 grams) of chia seeds. Larger amounts can interfere with the body's absorption of other nutrients.
Chia seeds are very often used in vegetarian or vegan dishes because they are a source of valuable plant protein. Additionally, in a vegan diet, chia seeds are an ideal egg substitute: 1 tablespoon of chia seeds gently mixed with two and a half tablespoons of water and left for 5 minutes is the equivalent of one egg. The soaked seeds will create a gel that, much like an egg, "binds" cake ingredients or other dry products.
Simple recipes for healthy snacks with chia seeds:
CHIA PUDDING
3 tablespoons chia seeds
200 ml milk/plant-based drink
teaspoons of erythritol
additions: fresh fruit/fruit mousse
Mix 3 tablespoons of chia seeds and erythritol with milk in a glass. Place in the fridge for 1h ⏰ Stir every now and then. After an hour, the dessert is ready to eat 😋 You can leave it in the fridge longer and eat it the next day ☀️
FIT "PTASIE MLECZKO" (Marshmallow-like dessert)
250g lean curd cheese (twaróg)
3 tablespoons chia seeds
1 jelly (gelatin dessert)
1 cup boiling water
half a cup of milk/plant-based drink
dark chocolate
Dissolve the jelly in 1 cup of boiling water. Set aside to cool ⏰ Soak the chia seeds in the milk and set aside until they swell. Pour the cold jelly into the curd cheese and blend. Add the chia seeds to the bowl and blend again. Pour the mixture into a dish and put it in the fridge until it sets. After removing from the fridge, cut into pieces and cover with dark chocolate melted in a water bath.
