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Chia are tiny black seeds that contain a large amount of fibre and omega-3. They also contain protein and several essential minerals and antioxidants.

Chia seeds are a good source of magnesium, phosphorus, copper, selenium, iron, manganese and calcium.

Because of their ability to absorb water and form a gel they can be used to thicken sauces or used to replace eggs.

A single serving equals 10g (1 tablespoon)

TYPICAL NUTRITIONAL INFORMATION (as packed)
Per 100g Per single serving
Energy (kJ) 2 034 203
Protein (g) 16.5 1.7
Glycaemic Carbohydrate (g) 8 1
of which total sugar (g) 7.7 0.8
Total fat (g) 16.2 1.6
of which Saturated fat (g) 2.0 0.2
of which Polyunsaturated fat (g) 12.9 1.3
of which Omega-3 fatty acids (mg) 9 564 956
of which ALA (mg) 9 556 956
of which Monounsaturated fat (g) 1.2 0.1
Cholesterol (mg) < 5 < 1
Dietary fibre (g) 34.4 3.4
Total Sodium (mg) 16 2
SERVING IDEAS:

These seeds are very versatile and can be;

  1. Soaked and added to a porridge or made into a pudding.
  2. They can also be used in baked goods like healthy breads and muffins.
  3. Sprinkled over salads or vegetables.
  4. Used to boost smoothies.

 

 

                                                           

References:

Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.

Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.

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