LEE-ANNE WANN JUNE 13TH © Lee-Anne Wann Limited 2011

Chia seed is an ancient super food that is currently experiencing a come back. It is a member of the sage family (Salvia Hispanica). The little black and white seeds were once a staple of the Incan, Mayan and Aztec cultures, along with the Native Americans of the southwest.

"Chia" is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, especially for their running messengers, who would carry a small pouch of it with them. Chia has been called 'Indian Running Food' and gives an incredibly 'sustaining' surge of energy.

CHIA SEEDS CONTAIN:

• CALCIUM
  In fact Chia seeds have more calcium than cows milk
• FIBRE
  Chia seeds contain a high amount of fibre, approximately 7 grams of fibre in a 25-gram serving of seeds.  Being an excellent source of fibre, chia seeds work to promote weight loss, prevent constipation - while maintaining healthy bowel movement, control blood glucose levels and flush cholesterol from the intestines.
• MAGNESIUM
  A fair quantity of magnesium is supplied by Chia seeds. Magnesium is one of the minerals that promote normal muscle function and facilitate the metabolism of calcium.
• PHOSPHORUS
  Chia seeds are a healthy source of phosphorus and zinc, the two essential nutrients that form a vital part of a balanced diet. Zinc works as an activator of several enzymes and hormones in the body.
• IRON
  Chia seeds have a considerable amount of iron, in fact they have more than spinach
• MANGANESE
• ZINC
  Chia seeds are a healthy source of phosphorus and zinc, the two essential nutrients that form a vital part of a balanced diet. Zinc works as an activator of several enzymes and hormones in the body.
• ANTIOXIDANTS
  They have 3 x higher antioxidant content than blueberries

And have twice the protein of other seeds and grains. They are also excellent for digestion & metabolism.  By adding chia seeds to water, you can create a gel within about half an hour. This reaction also happens within the digestive system, where it slows digestion of carbohydrates and their conversion into sugar. This helps to regulate blood sugar and prevent wild peaks and dips. The gelatinous mixture also helps clean the digestive tract and can provide a feeling of fullness that can aid in weight loss

How do you use Chia?
The most common way to eat chia is to first soak the seeds. They can very rapidly absorb a large amount of liquid, between 9-12 times their volume, in under 10 minutes.
The Basic Gel
To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, and then leave it in your fridge, in a sealed jar. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.

RECIPE

Chia Seed Vegetable Stir Fry

• 1/2 teaspoon olive oil
• 2 tablespoons dry chia seeds
• 1-2 tablespoons ginger root (minced)
• 3-4 garlic cloves (finely chopped)
• 1/2 teaspoon toasted sesame oil
• 3 tablespoons tamari sauce
• 1-2 tablespoons rice wine vinegar (optional)
• 3/4 cup water
• 2-4 cups kale (coarsely chopped)
• 2 carrots (thinly sliced)
• 1/2 onion (sliced)
• 1/2 bell pepper (thinly sliced)
• 1 cup mushrooms (your choice)
• 2 tomatoes (chopped)
• 5 cups cooked brown rice (or brown basmati rice)

Use a large fry pan and sauté ginger & onion in oil over medium heat until softened (approximately 3 minutes).

Add tamari, rice wine vinegar, and water. Stir fry for additional 3 minutes.

Add vegetables, garlic, tomatoes, and chia seeds. Cover and cook for 10 minutes or until vegetables are tender, but still firm.   Stir occasionally. Serve over rice.

28G CHIA SEEDS CONTAIN:

Lee-AnneWann info & tip sheets are designed for educational purposes only and are not intended to replace medical advice or professional medical services. The information contained on this page is intended as an aid to fitness and wellness maintenance. Any medical or other decisions should be made in consultation with your qualified health care provider.