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|
|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|
These seeds are very versatile and can be;
- Soaked and added to a porridge or made into a pudding.
- They can also be used in baked goods like healthy breads and muffins.
- Sprinkled over salads or vegetables.
- Used to boost smoothies.
Lipski, Elizabeth. Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion.
Murray & Pizzorno (2005). The Encyclopaedia of Healing Foods.