Chia seeds are the latest food trend to hit Maritime kitchens.
“They are a healthy fat. They’re also a great source of fibre and a great source of protein and chia, in particular, actually gives you a source of iron, magnesium,” says registered dietitian Krista Leck-Merner.
Leck-Merner says the tiny little seeds pack a nutritional punch and are called a superfood for good reason.
Among other things, chia seeds are high in omega-3 fatty acids.
“For people who don’t consume fish, or people who might have a fish allergy, our plant-based sources are another great choice,” says Leck-Merner. “So when we look at things like chia seeds, they’re a great source of our plant-based omega 3s.”
Chia seeds are also a good source of bone-building nutrients, like magnesium and phosphorus.
“So for people that might have a milk allergy, or perhaps choose not to consume dairy products, when we’re looking at an alternative, they’re also a great source of calcium,” says Leck-Merner.
Unlike flax seeds, which need to be ground in order to reap the nutritional benefits, chia can be consumed as is.
Chia has no real discernable flavor, meaning it can be added to just about anything, including baked goods, salad dressings, and soups to name a few.
“I have been adding it to things like smoothies, because there is a lot of fruit in smoothies, which has a lot of natural sugar and so if you want that sugar to kind of be released into your bloodstream more slowly, so you don’t have a spike in blood sugar, it does help to add it to something like a smoothie,” says dietitian Edie Shaw-Ewald.
Shaw-Ewald says when it comes to chia seeds, a little goes a long way.
“One-and-a-half to two tablespoons twice a day,” says Shaw-Ewald. “Now, if you haven’t had a lot of fibre in your diet, you might find that adding that all of a sudden may have some digestive issues along with it, so you might want to look at one to two tablespoons for the whole day.”
Chia seeds are about 40 per cent fibre by weight, which makes them one of the best sources of fibre of any food. They are also 14 per cent protein, which is considered high for a plant source.
