Before chia seeds made a surge in popularity within health circles during the past few years, many Americans might have been familiar with chia only as a type of sprout grown to resemble hair on a terracotta sculpture. (Remember those?)
But chia as a health-boosting food far precedes even the Chia Pet craze of the ’80s and ’90s. Chia’s culinary history actually dates back thousands of years to pre-Columbian times in Central and South America. Chia seeds were a dietary staple among the ancient Aztecs and Mayans, who drank what was known as chia fresca—chia seeds steeped in water and sweetened with lemon and lime juice. Chia seeds were also used to make bread and to thicken soups and stews.
Today, we are more understanding of why chia—which draw their name from the Mayan word for “strength”—were so well regarded in these cultures. They’re dense in nutrients the body needs to perform at its best, which explains why Aztec warriors relied on them as an energy source during their intense training regimens.
Now, consumers eat chia seeds in all kinds of ways. While you might be inclined to use chia seeds around the kitchen at home, including them in smoothies or baked goods, you’ll also find them added to a variety of products at the grocery store, such as breakfast cereals and energy bars. Making chia pudding by soaking chia seeds in equal parts water overnight is another popular option—vanilla extract, nut butters, and fresh fruit can deliver plenty of flavor without a lot of added sugar.
Chia seeds are a good source of protein, delivering about five grams per one-ounce serving. Like other plant sources of protein, they do not contain a full range of essential amino acids your body needs, so they are best when paired with sources of the amino acids threonine, lysine, and leucine. Sources of these amino acids include lima beans and spirulina, a type of algae.
Chia seeds are also rich in calcium for strong bones and magnesium for proper fluid balance in your body. Calcium and magnesium are two electrolytes that your body loses through heavy sweating, so chia seeds are a great choice for athletes who are recovering after an intense workout.
The other prominent nutrient in chia seeds is fiber. With 10 grams of this digestion-supporting carbohydrate in every serving of chia seeds, you’ll not only be improving your satiety between meals but also lowering your LDL cholesterol (aka your bad cholesterol) and improving your regulation of blood sugar for more stable energy levels throughout the day.
Like many other seeds, chia is rich in fat—specifically, omega-3 fatty acids, a type of unsaturated fat often hailed for its ability to reduce inflammation caused by an overworked immune system. Salmon and mackerel serve as go-to sources of omega-3s, so chia makes a reliable plant-based option for people who are vegetarian or don’t eat seafood.
If simple smoothies or puddings aren’t your thing, you can step up your game in the kitchen with a couple of creative recipes starring chia seeds, including whole-wheat chia seed bread and even meatless meatballs.
Meatless Meatballs
Ingredients
- 2 cups cooked chickpeas
- 2.5 tablespoons chia seeds
- 1/2 cup oats
- 2 tablespoons tomato paste
- 2 cloves garlic, minced
- 3 tablespoons fresh basil, chopped
- 1 tablespoon oregano, chopped
- 1 teaspoon fennel seeds
- 1/4 teaspoon red pepper flakes
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 cup water
Preheat oven to 425F. Line a baking sheet with parchment paper. In a small bowl, combine chia seeds and water. Set aside and allow to thicken. In a large bowl, mash the chickpeas until smooth. Stir in oats, followed by the thickened chia seeds, tomato paste, basil, oregano, garlic, fennel, salt, and pepper. Roll into approximately 1 dozen large meatballs and line on the baking sheet. Bake for 20 minutes, turning once halfway through. Serve hot with spaghetti and your favorite sauce.
Whole-Wheat Chia Seed Bread
Ingredients
- 1/2 cup chia seeds
- 2 1/2 cups whole wheat flour
- 3 teaspoons baking powder
- 1 teaspoon salt
- 2 tablespoons honey
- 1/4 cup applesauce
- 1 1/2 cups milk (dairy, oat, almond—your choice!)
Preheat oven to 350F and line a bread loaf pan with parchment paper. Separate out 1 cup milk and combine with chia seeds. Stir well and allow to sit for 30 minutes or until the mixture has thickened. Whisk together flour, baking powder, and salt before combining with applesauce, honey, and the remaining milk. Add the thickened chia seeds and stir until the dough is thick and sticky. Transfer the dough to the bread pan and smooth evenly. Bake for approximately 75 minutes. Remove from the oven and allow to cool before slicing. Serve with nut butter, jam, or honey.
