Charmed by Chia

Recently I had an article in a sweet magazine called Conscious Dancer. Conscious Dancer is a publication focused on transformative dance, mind-body fitness, and energy movement arts — some of my favorite things in life! The article is about chia seeds, one of my latest kitchen discoveries that has made its way into my regular routine. I love chia! Check it out here and below.

Charmed by Chia 
              (from Conscious Dancer Magazine Summer 2011)

Skeptical at first, I was soon hooked on chia. I tried these cute little seeds about six months ago, and since then have found endless ways to incorporate them into my diet. I won't say I was bowled over from my very first taste, because chia seeds are actually pretty flavorless. But a meal incorporating these tiny nutritional powerhouses is akin to one including wild salmon and greens. It’s well worth picking up a bag and finding ways to incorporate them into your own bag of kitchen tricks.

Chia seeds were a highly valued staple in several ancient South American cultures. The seeds were harvested by simply shaking them off of annual plants that grew wildly and abundantly in sandy desert soil. Chia fresca, a drink made by mixing the seeds with water, a little citrus juice, and some honey or sugar, was used as an energy source for generations and is still popular in Mexico today. 

You might wonder how to eat chia seeds, but it's easy to incorporate them into your daily routine. Just slightly larger than a poppy seed, chia offers a multitude of uses in the kitchen. First, you can hydrate them and use them as the basis of a simple and easy "pudding," adding raisins, honey, or your topping of choice. Or simply stir a few spoonfuls of the gel into your usual breakfast cereal or grain, hot or cold. Add a few spoonfuls of seeds or gel to smoothies of most any sort, or simply mix a teaspoon or two into your water bottle when you're on the run. Combine the seeds with water to use as an egg replacer in vegan baked goods or use them as a binder and thickener in raw desserts. Or, simply sprinkle them on anything, keeping in mind that the seeds soak up large amounts of water. If you eat them "dry," make sure there is plenty of liquid as part of your meal. 

Chia easily blends right in as it adds bulk to any food. Although the seeds don't have much taste of their own, I’m convinced that they contain some magical property that amplifies the flavors of whatever they are mixed with, making everything more delicious. Try cutting up a piece of fruit into small pieces and stirring it into a bowl of chia gel: fruit flavor magnified!

Chia seeds are also a great source of insoluble fiber. After consumption, this fiber digests slowly, allowing for a prolonged feeling of fullness and satiety. The absorption of complex carbohydrates, nutrients, and fluids in the body is slowed and steadied, which stabilizes blood sugar levels and assists the body in staying well hydrated with a healthy electrolyte balance. Your energy and endurance will rise as your body gets the steady, constant stamina needed for a few hours of high-energy dancing or other vigorous activity. The insoluble fiber in chia also works as a cleansing broom for intestinal debris, which in the long term leads not only to more efficient absorption of nutrients, but to a more regular elimination pattern. Eat a bowl of chia pudding every day for a week, and you will most definitely notice a welcome change.

Chia seeds deserve their recent renaissance in modern, cutting-edge health communities. They are free of cholesterol, but full of essential omega-3 fatty acids, with a perfect balance of omega-3s to omega-6s, and they’re devoid of the heavy metals often found in fish, a common source for these fats. The seeds are rich in calcium and magnesium, as well as boron, a micronutrient necessary for the metabolism of the former two minerals. Even better, chia is a source of complete protein, including all of the essential amino acids, which not only keeps you feeling full but assists with muscle regeneration after a strenuous dance. Health and nutrition author James Scheer, who wrote The Magic of Chia, calls it “one of nature's few near-complete foods.”

The sky-high levels of antioxidants in chia offer an abundance of good news. Because antioxidants serve as a natural deterrent for pests, their presence in chia means that no pesticides are needed in its cultivation. These antioxidants also protect against the oxidation and degradation of the seeds themselves, and a supply of chia can be stored at room temperature for three to five years and stay fresh. Not to sound apocalyptic, but chia seeds would certainly make a suitable addition to the emergency disaster kit we should all have at the ready!

It is said that mighty Aztec warriors used a tablespoon of chia a day to fuel their long-distance runs, and modern-day Tarahumara Indians still use chia as their primary protein source. We can eat chia to supply our bodies with sustaining energy that is perfect for endurance athletes, busy people, and spirited dancers alike.  Chia has been one of the best-kept secrets in nutritional history, but now is the time to embrace this potent superfood! 

How to Make Chia Gel

Chia seeds are very hydrophilic, meaning they attract and hold water. When combined with liquid, they absorb about ten times their volume, hydrating to the consistency of a gel. It's convenient to have the gel on hand so you can add a big spoonful or two to a smoothie, use it as a foundation for a bowlful of yumminess, or incorporate into anything else you might imagine! 

—Stir 2 1/2 cups of water into a bowl containing 1/3 cup of chia seeds, then stir occasionally for the next ten minutes to break up lumps. You can keep this gel for up to two weeks in the refrigerator. These quantities will make four or more bowlfuls of gel. 

Cheery Chia Pudding 

This recipe for a simple and easy "pudding" is only a guideline. It makes an energizing, inexpensive, and delicious morning treat or midday snack. Feel free to improvise with what you have on hand. If you make your own nut milk, add in a bit of vanilla seed paste or extract. Spices like cinnamon, cardamom, or nutmeg are always welcome. Bee pollen is a colorful, enzyme-rich addition, and maca, mesquite, or any other superfood blend in beautifully. Try adding raw cacao powder and a little honey for a little extra oomph!

 

1/2 to 1 cup chia gel

1/2 to one cup almond milk, preferably fresh

a small handful of dried or fresh fruit to taste

chopped nuts, seeds, spices, and superfoods as desired

In a small bowl, top the chia with the nut milk, fruit, and anything else you want to include. Stir together and be nourished!