Native to Central America, chia seeds (pronounced “kia”) are widely consumed in Argentina and Peru. The Aztecs tasted them grilled, ground or even soaked in water, as a refreshing drink. In Central America and Mexico, people still drink “chia fresca”, a refreshing drink made with chia seeds soaked in water, lemon juice and sugar. They are found in organic stores and drugstores.
They are rich in fiber
Chia seeds are a good source of fibers (28 g per 100 g) mainly soluble. “Soluble fibers swell in the presence of water, so they play a satietogenic role, explains Béatrice Bénavent-Marco, dietician-nutritionist. Due to the gel they form, they slow down the digestion of the food bolus and capture elements present in it. This is the case for certain minerals, such as calcium or iron, and, more to our advantage, for cholesterol and fats. The digestion of carbohydrates is also slowed down, allowing better regulation of blood sugar. “ Without forgetting a regulatory effect on the transit.
It is a source of vegetable protein
They contain a lot of protein (more than 20 g per 100 g), vitamins (B1, B3 and E in particular), minerals (calcium, magnesium and iron). Another strong point, and not the least, chia is rich in lipids (30 g per 100 g), including omega-3 fatty acids (20 g per 100 g). A tablespoon of approximately 10 g thus provides 2 g of alpha-linolenic fatty acids (ALA), a type ofOmega 3 of essential plant origin, good for the cardiovascular system and immunity, among others.
How to prepare them?
On the taste side, chia seeds are neutral, which allows them to be used in savory or sweet recipes. Their particularity: swell in liquids and form a gelatinous mass, delicious in smoothies, soups, compotes, “rice pudding” without cooking. We count 40 g of seeds for 25 cl of liquid, ideally left to swell overnight, stirring several times so as to homogenize everything. They can also be used as they are, sprinkled on a salad, a sandwich, vegetables, or grind them and incorporate them into a bread or cake dough.
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