Chia seeds are tiny black seeds of the chia plant, Salvia hispanica. They are a fun way to add fiber, texture, and extra nutrition to your foods.
Chia seeds contain omega-3 fatty acids, which are important for heart and brain health. They also have antioxidants that may reduce your risk of chronic illnesses. The seeds contain lots of calcium, phosphorus, potassium, and magnesium. The mature seeds are white or black. Brown seeds are immature seeds and don’t have the same nutrient composition.
Chia seeds are versatile. They have little favor of their own, so they don’t compete with the other favors in a dish. They swell up and form a gel, yet they continue to have a slight crunch. Prepare chia seeds by first soaking a quarter cup of them in one cup of water for 20–30 minutes. Then try one of the following:
- Adding chopped fruit to them
- Sprinkling them on salads or stirring them into yogurt
- Adding them to smoothies or juice
- Making chia muffins (see recipe) or chia pudding
Explore other fun ways to eat chia seeds at Healthline, https://www.healthline.com.
Source: American Oil Chemists’ Society (AOCS), https://www.aocs.org/.