The Humble Chia Seed

Chia seeds are one of the healthiest foods you can eat! They’re loaded with nutrients that can have important benefits for your body and brain

They were championed by the ancient Mayans for their energy providing ability – in fact the word ‘chia’ is actually the ancient Mayan word for ‘strength’. These little gems are loaded with essential nutrients like calcium, potassium and magnesium.  Not only that but gram per gram they contain more omega-3s than salmon with each serving (roughly two tablespoons) containing:

  • Fat: 9 grams (5 of which are omega-3s)
  • Protein: 4 grams
  • Fiber: 11 grams

All that fibre allows you to feel fuller for longer, meaning a meal with chia seeds is super satisfying.

Here are some recipes to try using Chia seeds!

Carrot & Chia Muffins:

  • 100g carrots, finely grated
  • 75g apples, coarsely grated
  • 1 tsp cinnamon
  • 1 lemon (zest only)
  • 3 tbsp chia seeds
  • 120g coconut sugar
  • 75ml coconut or vegetable oil
  • 2 flax eggs
  • 120g self-raising flour
  • ½ tsp baking powder
  • 1/2 tsp bicarbonate of soda
  • 1/4 tsp salt
  • 1 tbsp rolled oats

Method

  1. Preheat the oven to 180°C, fan 160°C
  2. Line a muffin tin with cases (recipe makes about 12 good sized muffins)
  3. In a bowl, mix the grated carrot and apple, cinnamon, lemon zest, chia seeds, sugar, oil and flax eggs and 1/4 tsp salt until combined
  4. Set aside for 5-10 minutes, until the chia seeds have expanded a little
  5. In a different bowl sieve the flour, baking powder and bicarbonate of soda and mix together
  6. Stir the carrot mixture into the dry ingredients to form a batter
  7. Divide evenly between the muffin cases, and then scatter over the oats
  8. Bake for 15-18 minutes (or until risen and springy to the touch).
  9. Remove muffins from the oven and leave to sit for 5 minutes, before transferring to a wire rack to cool completely.

Raspberry Ripple Chia Pudding:

  • 50g Chia seeds
  • 200ml Coconut milk
  • 1 Nectarine/peach
  • 2 tbsp Goji berries

For the raspberry puree 

  • 100g Raspberries
  • 1 tsp Lemon juice
  • 2 tsp Maple syrup

1. Divide the chia seeds and coconut milk between two serving bowls and stir well. Leave to soak for 5 mins, stirring occasionally, until the seeds swell and thicken when stirred.

2. Meanwhile, combine the purée ingredients in a small food processor, or blitz with a hand blender. Swirl a spoonful into each bowl, then arrange the nectarine or peach slices on top and scatter with the goji berries. Will keep in the fridge for 1 day. Add the toppings just before serving.

Raw Strawberry Jam

Makes 1x 350g Jar

  • 400g Strawberries, hulled
  • 2 tbsp Lemon juice
  • 2 tbsp Maple syrup

Blend 3/4 fruit and roughly chop the rest. Add the rest of the ingredients mix well and leave for 1 hr, stirring occasionally, until thickened. Store in a sterilised jar in the fridge for up to 4 days or freeze for up to 1 month.

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