Text and photos: Mariola Weindich-Mašek
31 August 2021
Chia - Spanish sage, wonderful seeds, gold of the Aztecs, under such names you can find information about Salvia hispanica seeds - species of plants of the mint family (Lamiaceae), originating from central and southern part of Mexico and Guatemala.
In ancient times, Spanish sage was grown by the Aztecs, who saw and appreciated its amazing properties. Chia contain very high concentrations of omega-3 fatty acids, protein and fibre, but these are not all of the beneficial ingredients, in their composition you can also find calcium, iron, magnesium, selenium, vitamin E, B1, B3.
These inconspicuous seeds contain 8 times more omega - 3 fatty acids than farmed Atlantic salmon, six times more calcium than milk, three times more iron than spinach, two times more fibre than bran, 15 times more magnesium than broccoli, 4 times more selenium than flax, they additionally stabilize sugar level in the blood, lower: LDL level ("bad" cholesterol), high blood pressure, level of harmful triglycerides and body weight. They also reduce inflammation in the body (inflammation is responsible for half of all heart diseases and many other diseases).
Spanish sage is also ideal for anyone on a diet, due to the high content of fibre- the soaked seeds swell and from 8 to 9 times increase in volume, providing a feeling of satiety for a long time.
Chia has a low glycaemic index which means that they can also be consumed by diabetics, they slows the absorption of sugars and help regulate their levels in blood .
Chia can be consumed as a supplement to cereals, yoghurts, cocktails, sauces, it can thicken soups. They can also be used to make puddings that with the addition of fruits can be a great alternative not only for tea but for the breakfast, as well.
Coconut or vanilla pudding Chia
Ingredients for four servings:
Coconut milk or soy vanilla milk 500ml
Four tablespoons of chia seeds
Two tablespoons agave syrup or honey
As a supplement fresh fruits / nuts and dried fruit or nuts
1. Pour the milk into a bowl and add chia, agave syrup or honey. Stir everything with a whisk, pour into bowls and put in the fridge for the night.
2 The next day ready pudding can be powdered with extras - fruit, nuts and dried fruit or nuts, you can also glaze it all with your favourite syrup.
Enjoy your meal! Bon appetite!