I t only takes 10 minutes to prepare, keeps well in the fridge, and can be used in a variety of yummy ways:
You can also mix up the flavours by substituting raspberries in the recipe for your favorite fruit and adjust the sweetness to your taste! Here are a few combinations you might like:
I absolutely love the gel-like texture chia seeds form when they’re soaked in a liquid, for example chia seed pudding, chia drinks, and this chia jam. They’re also very versatile and low maintenance when it comes to incorporating them into recipes. They are packed with nutrients, which make them a great staple to have in your cupboard. Chia seeds are rich in fiber, protein, polyunsaturated fats, antioxidants, and other essential nutrients such as calcium, phosphorus and magnesium.
Most of the carbohydrates found in chia seeds are in the form of fiber, with the majority of the fibre being insoluble. Fibre helps to keep us full for longer after a meal, slow the release of sugar into our bloodstream, and promote regular bowel movements. It has also been shown to decrease our risk of heart disease, diabetes, and diverticular disease. Chia seeds are also a source of high-quality, plant-based protein, containing all nine essential amino acids. Three tablespoons (32g) contains 11 grams of fibre, which is 44% of a woman’s and 29% of man’s daily recommended intake of fibre, and 7 grams of protein.
Chia seeds are a fantastic source of plant-based omega-3 fatty acids, called ALA. A very small amount of this essential fatty acid can be converted into the more active omega-3 fatty acids, EPA and DHA, which are found in fatty fish and algae oil. Omega-3 fatty acids have been shown to help resolve inflammation in the body, support your immune system, and may even reduce the risk of heart disease. The calcium, phosphorus and magnesium content of these seeds also play an important role in maintaining bone health, regulating skeletal muscle activity and blood cell production.
Written by Sofya Borisenko and Liz Powell, RD
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