ch-ch-ch-CHIA!
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Ch-ch-ch-chia..
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Do you remember those commercials? A few decades ago, chia pets were sprouting up all over the place as a nifty-looking house plant. You could – and still can – buy these pottery-growing shrubs resembling rams, dinosaurs, Shrek, Hello Kitty, and even presidential candidates. At the moment, chia continues to receive press, but for a different reason. Now, it is being heavily marketed as a nutritional must-have. Here’s the full scoop.
What is chia? When you hear the word “chia” today, chances are that people are referring to tiny, brown seeds that aren’t much more than a millimeter wide. Though it may seem like a new food, chia is actually an ancient seed that was consumed by the Aztecs for thousands of years. Coming from the Salvia hispanica plant, chia belongs to the mint family and likely originated in Central America.
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How do I use it? Provided you like the mildly nutty taste, chia is sold both milled and whole and can be incorporated into a wide assortment of recipes. Using anywhere from 1 to 3 tablespoons, I’ve heard of them being blended into smoothies and juices, added to omelets, cereals, and yogurt, and sprinkled on soups and salads. They can also be mixed into sauces, stews, and stir-fry or blended into breads and muffins.
What are the benefits? Tiny but mighty, chia seeds are an excellent source of fiber and omega-3 ALA, an essential fatty acid. They also provide protein, calcium, folate, iron, manganese, and phosphorus, so you could say they have some bragging rights. You’re better off getting the milled kind if you want access to the omega-3 ALA, though. A study published in the Journal of Alternative and Complementary Medicine in July of 2012 suggested that individuals can benefit from fiber and vitamins in the whole seeds, but found the omega-3 ALA was better absorbed with the ground variety.
How do I store it? There is no need to refrigerate chia, but it isn’t a bad idea to check the expiration date listed on the package. The average shelf-life ranges between 1 and 2 years.
Read the full article: "Owatonna dietician gives you the scoop on Chia" by Jennifer Lintz, RD, LD
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more information visit www.bestteendiets.org
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