Tarryall.net
. . . a Guide for Living Energetically
. . . a Guide for Living Energetically
The Amazing Chia Seed -
... far more than just a
furry green "pet"!
Along with the famous "Three Sisters" of
maize (corn), beans and squash, chia
seeds (Salvia Hispanica L; a member of
the mint family grown originally in
southern Mexico) were a staple of early
Incan, Mayan and Aztec cultures and
cultivated right along with the corn.
"Chia" is the Mayan word for strength. The seeds were so
important to the Aztecs that they were accepted as legal
tender. According to lore, both Aztec and Apache warriors
would tie a bag of these tiny, 1mm oval seeds to their
belts as their only sustenance on the warpath. They were
also sustenance for Indians of the southwest on their long
trading treks to the west coast where the seeds became
known to California tribes as "the runners' food." The
Diegueño took chia seeds on journeys where a few seeds
kept in the mouth and periodically chewed, would keep up
their strength. One tablespoon of chia seed is said to be
enough to supply a person with 24 hours worth of energy.
Additionally, the various tribes would use Chia seeds to
make thirst-quenching, electrolyte beverages and
medicinally as poultices to draw infection and drunk to
reduce fevers. In modern times, it has been found that a
tablespoon or so of swallowed chia gel chases away
heartburn "in a matter of seconds."
All in all, modern researchers are calling this ancient seed
a "superfood." Here's why.
CHIA SEEDS
SUPERFOOD
Chia seed has one of the broadest scientific benefits of
any food, including:
to the value of adding Chia Seeds to your diet. To get a
more complete view of just what these seeds can do, read
The Magic of Chia by James Scheer.
TREMENDOUS NUTRITIONAL VALUE
ENERGY & ENDURANCE BUILDER Back in the mid-1900's
in California, noted fitness guru Paul Bragg was already
referring to chia seeds as a "super-food." As told in
Scheer's book, Bragg devised a 36 hour mountain hiking
endurance test by dividing a group of volunteers into two
teams: one ate chia seeds, the other ate what they
wanted. The chia seed group won the contest by arriving
at their destination, the peak of Mt. Wilson, over 4 hours
ahead of the other team.
MUSCLE BUILDER As a source of protein, the seeds are
easily digested and absorbed resulting in a rapid transport
of nutrients to the tissue for utilization by the cells. This
efficient assimilation makes chia very effective when rapid
development of tissue is needed such as during growth
periods of children and adolescents, growth and
regeneration of tissue of a woman during pregnancy and
lactation, during any athletic training or competition and
during rehabilitation from injury or illness.
HIGH OMEGA 3 Chia seeds offer the highest known
natural percentage of alpha-linolenic fatty acid (60-63%)
or ALA, with a very favorable Omega 3:6 ratio of 3:2. This
is more than the well-known, popular flax seed: a known
goiterogen which needs to be ground to use, which
exhibits rapid decomposition due to a lack of antioxidants,
and which has a distinct taste. It is important to note
that, according to Dr. Mercola, ALA is a short-chain omega-
3, or lower grade, which must be converted by the body
into a higher grade. Only animal sources contain the vital
long-chain EPA and DHA. Since it's DHA that is the primary
one in our brains, we need an animal source to provide the
larger amounts needed. He recommends both animal and
plant sources to maintain the best balance.
Fatty acids are necessary for absorption of the fat
soluble vitamins, A, D, E, & K and normal glandular
activity especially true for the adrenals and thyroid. They
also nourish the skin and are essential for healthy mucus
membranes, nerves and normal functioning of the
reproductive system. They can also be important in
reducing cholesterol deosits.
HIGH FIBER Chia provides fiber: about 2 tablespoons (25
g) provides 7 g of fiber. The seed's outer layer is rich in
mucilloid soluble fiber (chia possesses 5% soluble fiber)
and absorbs more than seven times its weight in water.
When mixed with water or stomach juices, the seeds form
a gel called a hydrophilic colloid. This watery, gelatinous,
glue-like substance actually forms the underlying element
of all living cells. Chia seeds possess the property of
readily taking up and giving off the substances essential
to cell life. The precipitation (destruction) of hydrophilic
colloids brought about during food processing can be a
major factor in causing cell death.
Fiber can help alleviate numerous digestive distresses,
including:
ELECTROLYTE BALANCER Chia seeds can hold up to 12
times their weight in water. Because there is a greater
efficiency in the utilization of body fluids, the electrolyte
balance is far better maintained. This also means better
nutrient absorption while allowing for more efficient bowel
regulation. This ability is especially of interest in cases of
severe vomiting, diarrhea , high fevers or excessive
sweating where vital fluid retention in minimal.
CANCER PREVENTION According to the research that has
been done by Dr. Troll, Ph.D., professor of environmental
medicine at New York University, his research has
demonstrated there are effective for people to treat
themselves in a non-toxic way to prevent cancer using
seed foods. The key to this is the high content of protease
inhibitors present in seed foods. Protease inhibitors have
the ability to attack and destroy free radicals that show up
in the cell. They are a bit different than other anti-
oxidants, yet they function in about the same fashion. Dr.
Troll says; “Even if the oncogenes are triggered, the
protease inhibitors do some of there best work in keeping
malignant cells from multiplying and spreading.”
AIDS GLUCOSE INTOLERANCE/DIABETES
MANAGEMENT The hydrophilic colloid formed by chia
seeds actually creates a physical barrier between the
carbohydrates and the digestive enzymes that break them
down. The carbohydrates thereby are digested and
converted into glucose (blood sugar) at a slow, uniform
rate with no insulin surge or spike needed to lower the
blood sugar level. This also, coincidentally, aids endurance.
AIDS DIGESTION Again because the hydrophilic colloid
slows digestion, those who suffer from gastric agony or
nervous indigestion who complains of heartburn and/or
vomiting four to five hours after eating are often helped.
because of the Chia Seeds ability to slow down digestion.
DIETER'S "DREAM FOOD" When virtually taste-free chia
gel is mixed with foods, it displaces calories and fat
without diluting flavor. Essentially it creates more surface
area and can actually enhance the food flavor rather than
dilute it. Some researchers believe that up to 50% of
ingested food could conceivably be displaced by chia gel.
One pound of Chia Seeds will make 10 pounds of Chia gel.
MEDICINAL USES The Aztecs also used chia medicinally
to relieve joint pain and skin conditions. According to Dr.
Weil, in a preliminary study from the University of Toronto,
researchers fed 21 diabetics either a supplement made
from chia or grains with similar fiber content. After 3
months, blood pressure in patients taking chia dropped
(10 points diastolic, 5 points systolic) while the grain
group's BP remained steady.
STORAGE
Unlike flaxseed, chia seeds can be stored for long periods,
at least 5 years, without becoming rancid which makes
them an ideal "survival food."
CHIA FOR ANIMALS
One of the remarkable uses of Chia is as an additive in
livestock and poultry feed to produce Omega-3 enriched
meat, eggs and milk. It is also an excellent way to
increase the protein content of animal feed and to help
overweight horses, dogs and cats become more svelte.
Birds have also benefited from the addition of chia to their
diets.
BLACK OR WHITE?
Some distributors of chia seed are claiming that only the
white seeds are the nutritious ones. However, studies are
showing the difference is not so much the seed color as
just where the seed was grown and the soil nutrition. See
http://www.chiaseedandoil.com/blackwhite.html for a
chart. The main thing is to obtain organically grown seeds.
NEW WHERE TO BUY?
We are currently feeding only two of us humans as none of
our animals are testing for it. Because of minimum
amounts needed, we are purchasing our chia seed at our
local Vitamin Cottage. For those desiring bulk quantities,
especially if animals/horses are involved, there are
numerous websites available although you might start
with the one above, Arizona Chia, www.chiaseedandoil.
com.
USING CHIA SEEDS
Much of the day to day use of chia seeds stems from the
fact that pure, raw chia seeds have no taste or odor, thus
enabling them to be added to numerous common foods
without changing their taste but only their texture through
their thickening capabilities. Use between 1 teaspoon and
2 tablespoons daily by adding some seeds to:
Chia Gel Add 1/3 cup chia seeds to 2 cups of pure water,
stir well to break up any clumps, and let sit in your
refrigerator for about twelve hours. The soaking increases
enzyme activity. This makes about 17 oz Chia Gel which
can be stored up to two weeks in the refrigerator.
Here are some chia recipes I found on the internet,
adjusting some ingredients where I thought it appropriate.
Let me know what you think of them and also let me know
the results of your own experiments.
Chia Seeds Garnish
The simplest way to use chia seeds is sprinkling them
directly on your foods, either whole or ground. You can
grind them in a pepper mill or coffee/nut grinder just prior
to use. However, try sprinkling 1/4-1 teaspoon (or more)
on various foods such as:
Chia Beverages
Chia Lime Water - to 10 cups pure water, add 1/2 cup
fresh lime juice and 1/4 cup agave nectar; mix well and
add 1/3 cup chia seed; shake well and serve like iced tea.
Chia Apple-Lemon Slushy - mix together 1 cup natural
apple juice & 1T chia seeds; let thicken and add 2T fresh
lemon juice and crushed ice.
Chia Milk (makes 5 cups) - great used in lieu of soy or rice
milk and wonderful in smoothies.
In a jar or glass, soak 4T chia seeds and 2T walnuts
overnight in 3 cups of water. Pour into blender jar, add 1
cup of water, and turn on blender, running it at medium
speed. With blender running, add 2T @ tahini &
raw/unfiltered honey; add a dash of vanilla (optional),
then add 1 more cup of water (or coconut water from fresh
coconut). Blend only until smooth.
Chia Smoothie - to 1 cup liquid of choice, add 1 banana,
1/2 cup fresh or frozen fruit (I like frozen berries but try
oranges, pineapple, or even dates), and 1T chia seeds (or
2T gel); blend and drink. VARIATION: add 1T green powder
or handful of fresh greens for added nutrition; using less
liquid makes smoothie thicker like a shake or pudding.
Chia Condiments
Strawberry Chia Jelly
Take frozen strawberries, slice them and let them thaw.
Sprinkle chia seeds over the top and mix. In an airtight
container, let them sit for a day in the refrigerator. Check
the mix, and if it still a little watery, add some more chia.
Once consistency is to your liking, sweeten with a small
amount of liquid stevia, agave or honey if necessary.
Chiannaise
Mix 1 T chia seeds with 1 pint of heavy cream, 3 T olive
oil, and 3 T vinegar. Add some garlic and other spices to
taste, and a touch of sweetener of choice. Place in an
airtight container shake for a minute. You end up with a
creamy dressing that tastes like a ranch dressing/mayo
mutation.
Meat Tenderizer
When cooking with lean ground meat like turkey, add 1 tsp
chia seeds to the meat to keep it very tender, moist, and
juicy.
Super Garlic Dressing
Let 1T chia seeds sit in 3T water for a few minutes until
gelled. Finely grate 2 cloves garlic and add to gel along
with 1T mustard powder, 2T @ Super ACV (or fresh lemon
juice) & EVOO and 1 tsp NTM salt. Whisk until well
combined. If it is thicker than you'd like, add a little more
water.
Chia Main Dishes
Chia Herb Couscous
4 teaspoons butter/coconut oil, 2 medium green onion
chopped, 2 cups chicken broth, 4 teaspoon chopped fresh
basil or 2 teaspoon dried basil, 1/4 cup grated Parmesan
cheese, 2 Tablespoons chia seed, 3 cloves garlic, finely
chopped, 1 1/3 cups uncooked couscous, 1/2 Teaspoon
salt Melt fat in a 3 quart nonstick saucepan over medium
high heat. Cook the garlic and onions in the fat until the
onions are crisp-tender about 4 minutes. Add the chia
seeds and lightly toast for about 30 seconds. Stir in the
couscous, salt, and if using dried basil add at this time.
Add the broth to the saucepan. Bring the mixture to a boil,
then remove from the heat. Cover and let stand about 5
minutes. When ready to serve, take a fork and fluff the
couscous. Stir in the fresh basil (if fresh is used) and the
Parmesan cheese.
Chia Rice Salad
Place 3 cups cooked brown rice in a large bowl. Combine
2T @ EVOO & fresh lemon juice, 2 cloves minced garlic,
1/2 tsp @ NTM salt, rosemary, & oregano, 1/8 tsp cayenn
and 1/2 cup chia gel in a jar, and shake well to mix. Pour
over rice and lightly toss. Cover and let cool. Stir in 1
julenned zucchini, 1 chopped tomato and 2T crumbled feta
cheese.
Chia Vegetable Stir Fry
In a large wok or skillet, saute 1T grated ginger & 1/2
sliced onion in 2T sesame oil over medium heat until
softened (approximately 3 minutes). Add 3Ttamari, 2T rice
wine vinegar, and 3/4 cup water. Stir fry for additional 3
minutes. Add 2 cups coarsely chopped kale, 2 diagonally
sliced carrots, 1/2 julienned bell pepper, 3oz sliced
mushrooms, 3-4 cloves thin sliced garlic, 2 chopped
tomatoes, and 2T chia seeds. Cover and cook for 10
minutes or until vegetables are tender, but still firm and
sauce has thickened, stirring occasionally.
Vegetarian Creamy Chia Mushroom Soup
Add 1 cup raw cashews to 5 1/2 cups water and blend until
smooth to make 6 1/2 cups cashew nut milk. Add 1 1/2 T
chia seeds and allow to stand for 15 minutes. Saute /21#
sliced mushrooms, 1 large chopped onion, 2 stalks
chopped celery and 2 cloves whole garlic in sesame oil for
approx. 4 minutes; add 1T tamari and puree. Mix in 1/2#
raw sliced mushrooms, a dash of cayenne and 1/2 tsp NTM
salt and simmer slowly about 30 minutes. Serve garnished
with diced fresh tomato and parsley sprig.
Chia Desserts
Chocolate Date Truffles
In a food processor, blend until smooth 1 cup raw walnuts
& 1/2 cup pitted dates; remove. Mix together 3-4T organic
cocoa powder, 1/4 cup coconut water & 1/2 T chia seeds
and add to walnut/date mixture; form into balls and
refrigerate until firm.
Apricot Truffles
In a food processor, blend until smooth 1 cup
raw/soaked/blanched almonds, 1 cup dried apricots & 1/2
cup pitted dates; remove and mix with 1T lemon zest, 1/2
tsp vanilla, and 1/2 T chia seeds; form into balls and
refrigerate until firm.
Polka Dot Pudding
Mix together 1/2 cup @ heavy cream & water, 1 tsp vanilla
extract, 1/4 cup agave syrup, 2 T Chia seeds; let set over
night. If pudding is not thick enough, add some extra chia
and let it set for another hour or so. VARIATION: add 1
tsp lemon zest & 1T fresh lemon juice in lieu of vanilla
Chocolate Chia Coconut Bar
Melt 1/2 cup virgin coconut oil in pan on low heat; remove
and stir in: 1/3 cup cocoa, 1/4 cup honey, 1/3 cup coconut
milk/plain whole yogurt, 2 tsp chia seeds, 1 1/2 c raw
coconut flakes, 1/4 c almond flakes, 1/2 tsp vanilla, dash
of salt, 1/4 c coconut flour. Spread on one end of jelly roll
pan to form a 6 x 11 bar; cut into 3 x 1 3/4 " servings.
Refrigerate until real firm & store in snack size ziplock
bags for a healthy snack on the run. VARIATION: add 1/2
cup or so of chopped nuts or dried fruit of choice.
Chia Fruit Delight
Mix together 1-2 tsp chia seeds, 2-3T almond butter, 1
diced apple, 1/2 sliced banana, 1T teaspoons raisins or
dried cranberries, 1 T honey (optional), handful of nuts
(walnuts, almonds, sunflower seeds, pumpkin seeds, etc.),
splash of milk, pinch of cinnamon/nutmeg/allspice
(optional), pure water to achieve desired consistency and
1 cup berries.
Chia Fruit Pudding/Pie Filling
2 pints Frozen berries
1/3 cup Dry Salba seed
3/4 cup Granulated sugar
Combine 2 pints frozen berries of choice and 1/3 cup chia
seeds by sprinkling seed slowly into berries while mixing
with a spoon. Add 1/2 cup honey/agave and mix well,
cover and let stand in refrigerator for 24hrs.
... far more than just a
furry green "pet"!
Along with the famous "Three Sisters" of
maize (corn), beans and squash, chia
seeds (Salvia Hispanica L; a member of
the mint family grown originally in
southern Mexico) were a staple of early
Incan, Mayan and Aztec cultures and
cultivated right along with the corn.
"Chia" is the Mayan word for strength. The seeds were so
important to the Aztecs that they were accepted as legal
tender. According to lore, both Aztec and Apache warriors
would tie a bag of these tiny, 1mm oval seeds to their
belts as their only sustenance on the warpath. They were
also sustenance for Indians of the southwest on their long
trading treks to the west coast where the seeds became
known to California tribes as "the runners' food." The
Diegueño took chia seeds on journeys where a few seeds
kept in the mouth and periodically chewed, would keep up
their strength. One tablespoon of chia seed is said to be
enough to supply a person with 24 hours worth of energy.
Additionally, the various tribes would use Chia seeds to
make thirst-quenching, electrolyte beverages and
medicinally as poultices to draw infection and drunk to
reduce fevers. In modern times, it has been found that a
tablespoon or so of swallowed chia gel chases away
heartburn "in a matter of seconds."
All in all, modern researchers are calling this ancient seed
a "superfood." Here's why.
CHIA SEEDS
SUPERFOOD
Chia seed has one of the broadest scientific benefits of
any food, including:
- Decreased GERD
- Weight loss
- Lower blood sugar levels
- Lowered insulin sensitivity
- Improvement in diabetes
- Lower systolic and diastolic blood pressure
- Decreased High Sensitivity C-Reactive Protein
- Decreased gaseousness
- Increased energy and endurance
- Improved cardiovascular health
- Improved colonic health
to the value of adding Chia Seeds to your diet. To get a
more complete view of just what these seeds can do, read
The Magic of Chia by James Scheer.
TREMENDOUS NUTRITIONAL VALUE
- 6 times more calcium than whole milk....
- 15 times more magnesium than broccoli...
- 3 times more antioxidant capacity than fresh
blueberries... - 3x more iron than spinach
- 2x more potassium than bananas
- More fiber than flaxseed...
- more protein than soy...
- good source of B vitamins and the bone building
mineral combination of calcium, phosphorus,
potassium, zinc, boron, and copper... - rich source of the antioxidants chlorogenic acid,
caffeic acid, and flavanol glycosides
ENERGY & ENDURANCE BUILDER Back in the mid-1900's
in California, noted fitness guru Paul Bragg was already
referring to chia seeds as a "super-food." As told in
Scheer's book, Bragg devised a 36 hour mountain hiking
endurance test by dividing a group of volunteers into two
teams: one ate chia seeds, the other ate what they
wanted. The chia seed group won the contest by arriving
at their destination, the peak of Mt. Wilson, over 4 hours
ahead of the other team.
MUSCLE BUILDER As a source of protein, the seeds are
easily digested and absorbed resulting in a rapid transport
of nutrients to the tissue for utilization by the cells. This
efficient assimilation makes chia very effective when rapid
development of tissue is needed such as during growth
periods of children and adolescents, growth and
regeneration of tissue of a woman during pregnancy and
lactation, during any athletic training or competition and
during rehabilitation from injury or illness.
HIGH OMEGA 3 Chia seeds offer the highest known
natural percentage of alpha-linolenic fatty acid (60-63%)
or ALA, with a very favorable Omega 3:6 ratio of 3:2. This
is more than the well-known, popular flax seed: a known
goiterogen which needs to be ground to use, which
exhibits rapid decomposition due to a lack of antioxidants,
and which has a distinct taste. It is important to note
that, according to Dr. Mercola, ALA is a short-chain omega-
3, or lower grade, which must be converted by the body
into a higher grade. Only animal sources contain the vital
long-chain EPA and DHA. Since it's DHA that is the primary
one in our brains, we need an animal source to provide the
larger amounts needed. He recommends both animal and
plant sources to maintain the best balance.
Fatty acids are necessary for absorption of the fat
soluble vitamins, A, D, E, & K and normal glandular
activity especially true for the adrenals and thyroid. They
also nourish the skin and are essential for healthy mucus
membranes, nerves and normal functioning of the
reproductive system. They can also be important in
reducing cholesterol deosits.
HIGH FIBER Chia provides fiber: about 2 tablespoons (25
g) provides 7 g of fiber. The seed's outer layer is rich in
mucilloid soluble fiber (chia possesses 5% soluble fiber)
and absorbs more than seven times its weight in water.
When mixed with water or stomach juices, the seeds form
a gel called a hydrophilic colloid. This watery, gelatinous,
glue-like substance actually forms the underlying element
of all living cells. Chia seeds possess the property of
readily taking up and giving off the substances essential
to cell life. The precipitation (destruction) of hydrophilic
colloids brought about during food processing can be a
major factor in causing cell death.
Fiber can help alleviate numerous digestive distresses,
including:
- Diarrhea...
- Constipation...
- Bowel Discomfort
- Cranky Colon...
- Bloating...
- Gas...
ELECTROLYTE BALANCER Chia seeds can hold up to 12
times their weight in water. Because there is a greater
efficiency in the utilization of body fluids, the electrolyte
balance is far better maintained. This also means better
nutrient absorption while allowing for more efficient bowel
regulation. This ability is especially of interest in cases of
severe vomiting, diarrhea , high fevers or excessive
sweating where vital fluid retention in minimal.
CANCER PREVENTION According to the research that has
been done by Dr. Troll, Ph.D., professor of environmental
medicine at New York University, his research has
demonstrated there are effective for people to treat
themselves in a non-toxic way to prevent cancer using
seed foods. The key to this is the high content of protease
inhibitors present in seed foods. Protease inhibitors have
the ability to attack and destroy free radicals that show up
in the cell. They are a bit different than other anti-
oxidants, yet they function in about the same fashion. Dr.
Troll says; “Even if the oncogenes are triggered, the
protease inhibitors do some of there best work in keeping
malignant cells from multiplying and spreading.”
AIDS GLUCOSE INTOLERANCE/DIABETES
MANAGEMENT The hydrophilic colloid formed by chia
seeds actually creates a physical barrier between the
carbohydrates and the digestive enzymes that break them
down. The carbohydrates thereby are digested and
converted into glucose (blood sugar) at a slow, uniform
rate with no insulin surge or spike needed to lower the
blood sugar level. This also, coincidentally, aids endurance.
AIDS DIGESTION Again because the hydrophilic colloid
slows digestion, those who suffer from gastric agony or
nervous indigestion who complains of heartburn and/or
vomiting four to five hours after eating are often helped.
because of the Chia Seeds ability to slow down digestion.
DIETER'S "DREAM FOOD" When virtually taste-free chia
gel is mixed with foods, it displaces calories and fat
without diluting flavor. Essentially it creates more surface
area and can actually enhance the food flavor rather than
dilute it. Some researchers believe that up to 50% of
ingested food could conceivably be displaced by chia gel.
One pound of Chia Seeds will make 10 pounds of Chia gel.
MEDICINAL USES The Aztecs also used chia medicinally
to relieve joint pain and skin conditions. According to Dr.
Weil, in a preliminary study from the University of Toronto,
researchers fed 21 diabetics either a supplement made
from chia or grains with similar fiber content. After 3
months, blood pressure in patients taking chia dropped
(10 points diastolic, 5 points systolic) while the grain
group's BP remained steady.
STORAGE
Unlike flaxseed, chia seeds can be stored for long periods,
at least 5 years, without becoming rancid which makes
them an ideal "survival food."
CHIA FOR ANIMALS
One of the remarkable uses of Chia is as an additive in
livestock and poultry feed to produce Omega-3 enriched
meat, eggs and milk. It is also an excellent way to
increase the protein content of animal feed and to help
overweight horses, dogs and cats become more svelte.
Birds have also benefited from the addition of chia to their
diets.
BLACK OR WHITE?
Some distributors of chia seed are claiming that only the
white seeds are the nutritious ones. However, studies are
showing the difference is not so much the seed color as
just where the seed was grown and the soil nutrition. See
http://www.chiaseedandoil.com/blackwhite.html for a
chart. The main thing is to obtain organically grown seeds.
NEW WHERE TO BUY?
We are currently feeding only two of us humans as none of
our animals are testing for it. Because of minimum
amounts needed, we are purchasing our chia seed at our
local Vitamin Cottage. For those desiring bulk quantities,
especially if animals/horses are involved, there are
numerous websites available although you might start
with the one above, Arizona Chia, www.chiaseedandoil.
com.
USING CHIA SEEDS
Much of the day to day use of chia seeds stems from the
fact that pure, raw chia seeds have no taste or odor, thus
enabling them to be added to numerous common foods
without changing their taste but only their texture through
their thickening capabilities. Use between 1 teaspoon and
2 tablespoons daily by adding some seeds to:
- morning smoothies
- salad dressings
- gravies
- soups/stews
- dips/spreads
- puddings/sauces
- gruels/porridges
Chia Gel Add 1/3 cup chia seeds to 2 cups of pure water,
stir well to break up any clumps, and let sit in your
refrigerator for about twelve hours. The soaking increases
enzyme activity. This makes about 17 oz Chia Gel which
can be stored up to two weeks in the refrigerator.
Here are some chia recipes I found on the internet,
adjusting some ingredients where I thought it appropriate.
Let me know what you think of them and also let me know
the results of your own experiments.
Chia Seeds Garnish
The simplest way to use chia seeds is sprinkling them
directly on your foods, either whole or ground. You can
grind them in a pepper mill or coffee/nut grinder just prior
to use. However, try sprinkling 1/4-1 teaspoon (or more)
on various foods such as:
- Salads
- Smoothies
- Blender drinks
- Cereals (hot or cold)
- Dressings
- Soups
- Sandwiches/wraps
- Eggs
- Fruit and vegetable juices
- Herbal teas
- Ground meats (e.g., mix into meatloaf before cooking)
- Salsas
- Sauces
- Pastas/noodles
- Nut butters (e.g., peanut or almond butter)
- Nut milks
- Humus
- Tahini
- Spreads
- Fresh fruits
- Rice
- Potatoes
- Grilled foods
- Beans
- Fish
- Stir Frys
Chia Beverages
Chia Lime Water - to 10 cups pure water, add 1/2 cup
fresh lime juice and 1/4 cup agave nectar; mix well and
add 1/3 cup chia seed; shake well and serve like iced tea.
Chia Apple-Lemon Slushy - mix together 1 cup natural
apple juice & 1T chia seeds; let thicken and add 2T fresh
lemon juice and crushed ice.
Chia Milk (makes 5 cups) - great used in lieu of soy or rice
milk and wonderful in smoothies.
In a jar or glass, soak 4T chia seeds and 2T walnuts
overnight in 3 cups of water. Pour into blender jar, add 1
cup of water, and turn on blender, running it at medium
speed. With blender running, add 2T @ tahini &
raw/unfiltered honey; add a dash of vanilla (optional),
then add 1 more cup of water (or coconut water from fresh
coconut). Blend only until smooth.
Chia Smoothie - to 1 cup liquid of choice, add 1 banana,
1/2 cup fresh or frozen fruit (I like frozen berries but try
oranges, pineapple, or even dates), and 1T chia seeds (or
2T gel); blend and drink. VARIATION: add 1T green powder
or handful of fresh greens for added nutrition; using less
liquid makes smoothie thicker like a shake or pudding.
Chia Condiments
Strawberry Chia Jelly
Take frozen strawberries, slice them and let them thaw.
Sprinkle chia seeds over the top and mix. In an airtight
container, let them sit for a day in the refrigerator. Check
the mix, and if it still a little watery, add some more chia.
Once consistency is to your liking, sweeten with a small
amount of liquid stevia, agave or honey if necessary.
Chiannaise
Mix 1 T chia seeds with 1 pint of heavy cream, 3 T olive
oil, and 3 T vinegar. Add some garlic and other spices to
taste, and a touch of sweetener of choice. Place in an
airtight container shake for a minute. You end up with a
creamy dressing that tastes like a ranch dressing/mayo
mutation.
Meat Tenderizer
When cooking with lean ground meat like turkey, add 1 tsp
chia seeds to the meat to keep it very tender, moist, and
juicy.
Super Garlic Dressing
Let 1T chia seeds sit in 3T water for a few minutes until
gelled. Finely grate 2 cloves garlic and add to gel along
with 1T mustard powder, 2T @ Super ACV (or fresh lemon
juice) & EVOO and 1 tsp NTM salt. Whisk until well
combined. If it is thicker than you'd like, add a little more
water.
Chia Main Dishes
Chia Herb Couscous
4 teaspoons butter/coconut oil, 2 medium green onion
chopped, 2 cups chicken broth, 4 teaspoon chopped fresh
basil or 2 teaspoon dried basil, 1/4 cup grated Parmesan
cheese, 2 Tablespoons chia seed, 3 cloves garlic, finely
chopped, 1 1/3 cups uncooked couscous, 1/2 Teaspoon
salt Melt fat in a 3 quart nonstick saucepan over medium
high heat. Cook the garlic and onions in the fat until the
onions are crisp-tender about 4 minutes. Add the chia
seeds and lightly toast for about 30 seconds. Stir in the
couscous, salt, and if using dried basil add at this time.
Add the broth to the saucepan. Bring the mixture to a boil,
then remove from the heat. Cover and let stand about 5
minutes. When ready to serve, take a fork and fluff the
couscous. Stir in the fresh basil (if fresh is used) and the
Parmesan cheese.
Chia Rice Salad
Place 3 cups cooked brown rice in a large bowl. Combine
2T @ EVOO & fresh lemon juice, 2 cloves minced garlic,
1/2 tsp @ NTM salt, rosemary, & oregano, 1/8 tsp cayenn
and 1/2 cup chia gel in a jar, and shake well to mix. Pour
over rice and lightly toss. Cover and let cool. Stir in 1
julenned zucchini, 1 chopped tomato and 2T crumbled feta
cheese.
Chia Vegetable Stir Fry
In a large wok or skillet, saute 1T grated ginger & 1/2
sliced onion in 2T sesame oil over medium heat until
softened (approximately 3 minutes). Add 3Ttamari, 2T rice
wine vinegar, and 3/4 cup water. Stir fry for additional 3
minutes. Add 2 cups coarsely chopped kale, 2 diagonally
sliced carrots, 1/2 julienned bell pepper, 3oz sliced
mushrooms, 3-4 cloves thin sliced garlic, 2 chopped
tomatoes, and 2T chia seeds. Cover and cook for 10
minutes or until vegetables are tender, but still firm and
sauce has thickened, stirring occasionally.
Vegetarian Creamy Chia Mushroom Soup
Add 1 cup raw cashews to 5 1/2 cups water and blend until
smooth to make 6 1/2 cups cashew nut milk. Add 1 1/2 T
chia seeds and allow to stand for 15 minutes. Saute /21#
sliced mushrooms, 1 large chopped onion, 2 stalks
chopped celery and 2 cloves whole garlic in sesame oil for
approx. 4 minutes; add 1T tamari and puree. Mix in 1/2#
raw sliced mushrooms, a dash of cayenne and 1/2 tsp NTM
salt and simmer slowly about 30 minutes. Serve garnished
with diced fresh tomato and parsley sprig.
Chia Desserts
Chocolate Date Truffles
In a food processor, blend until smooth 1 cup raw walnuts
& 1/2 cup pitted dates; remove. Mix together 3-4T organic
cocoa powder, 1/4 cup coconut water & 1/2 T chia seeds
and add to walnut/date mixture; form into balls and
refrigerate until firm.
Apricot Truffles
In a food processor, blend until smooth 1 cup
raw/soaked/blanched almonds, 1 cup dried apricots & 1/2
cup pitted dates; remove and mix with 1T lemon zest, 1/2
tsp vanilla, and 1/2 T chia seeds; form into balls and
refrigerate until firm.
Polka Dot Pudding
Mix together 1/2 cup @ heavy cream & water, 1 tsp vanilla
extract, 1/4 cup agave syrup, 2 T Chia seeds; let set over
night. If pudding is not thick enough, add some extra chia
and let it set for another hour or so. VARIATION: add 1
tsp lemon zest & 1T fresh lemon juice in lieu of vanilla
Chocolate Chia Coconut Bar
Melt 1/2 cup virgin coconut oil in pan on low heat; remove
and stir in: 1/3 cup cocoa, 1/4 cup honey, 1/3 cup coconut
milk/plain whole yogurt, 2 tsp chia seeds, 1 1/2 c raw
coconut flakes, 1/4 c almond flakes, 1/2 tsp vanilla, dash
of salt, 1/4 c coconut flour. Spread on one end of jelly roll
pan to form a 6 x 11 bar; cut into 3 x 1 3/4 " servings.
Refrigerate until real firm & store in snack size ziplock
bags for a healthy snack on the run. VARIATION: add 1/2
cup or so of chopped nuts or dried fruit of choice.
Chia Fruit Delight
Mix together 1-2 tsp chia seeds, 2-3T almond butter, 1
diced apple, 1/2 sliced banana, 1T teaspoons raisins or
dried cranberries, 1 T honey (optional), handful of nuts
(walnuts, almonds, sunflower seeds, pumpkin seeds, etc.),
splash of milk, pinch of cinnamon/nutmeg/allspice
(optional), pure water to achieve desired consistency and
1 cup berries.
Chia Fruit Pudding/Pie Filling
2 pints Frozen berries
1/3 cup Dry Salba seed
3/4 cup Granulated sugar
Combine 2 pints frozen berries of choice and 1/3 cup chia
seeds by sprinkling seed slowly into berries while mixing
with a spoon. Add 1/2 cup honey/agave and mix well,
cover and let stand in refrigerator for 24hrs.
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| The information contained on this webpage has not been evaluated by the FDA. This information in not intended to treat, diagnose, cure or prevent any disease. All material provided is for educational purposes only. Always seek the advice of your physician or other qualified health care provider with any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health program. |
| Let food be thy medicine and medicine thy food. Hippocrates |
