November 11, 2014

 Today at Hastes Kitchen, we have the pleasure of having the incredibly talented and lovely Laura Tilt.

Laura is a UK Specialist Dietitian and health writer. With over eight years experience working in health promotion, Laura has specialist interests in digestive health, weight management and sports nutrition. A member of the British Dietetic Association, Sports Dietitians UK and the BDA Gastroenterology Specialist Group, Laura is passionate about real food, and helping people improve their health by changing the way they eat.

Laura is currently travelling Mexico, where she is documenting and learning various techniques and recipes. Heres her overview on Chia Seeds. Something I cook with and include in lots of my recipes!

Chia Power

Packed with omega 3, antioxidants and fibre, chia is one powerful seed.

Chia seeds have only recently bounced onto our shelves, but when it comes to recognising their health benefits we’re way behind the times.

Ancient drawings from pre-Columbian times show that the Aztecs and Mayans of Mexico used chia as a staple food thousands of years ago. In fact, the seeds were so precious that they were used as currency to pay taxes, and as an energy source for Aztec warriors.

But it’s not only the Aztecs who knew the secrets of chia. In the northern hills of Mexico a tribe known as the Tarahumara Indians have put chia seeds on the map. What’s special about this tribe is their ability to run superhuman distances – up to 50 miles a day.  Their fuel? Chia fresca. A natural energy drink made of chia seeds, water and lime.

CHIA FACTS

The official name for chia is ‘salvia hispanica’. Native to central and southwestern Mexico and Guatemala, the seeds actually come from a flowering herb in the mint family. Along with corns, rice and beans, chia has been on the menu for hundreds of years in Mexico, but it was only recently that chia was permitted for sale in the UK and Europe.

So what makes chia so special? The seeds are 20 per cent protein and 30 per cent fat, most of which is omega 3 – in fact chia literally means ‘oily’. Although plant based omega 3s aren’t as well absorbed by the body as the omega 3 from oily fish, they’re still a great source of healthy fats, and may be the reason Mayan doctors prescribed chia seeds for aching joints.

The seeds are naturally gluten free and rich in antioxidants, helpful warriors that protect our cells against damage. They’re also super high in fibre, which helps regulate appetite, stabilise blood sugars and keeps energy levels on an even keel. Eating more fibre also protects against bowel cancer, and a daily dose of chia is a great way to boost your intake.

One of the most amazing things about chia is its water loving nature. Pop a spoonful into a glass of water and it will absorb up to 10 times its weight in fluid, which makes them great for hydration, and one of the reasons its so popular with runners.

USING CHIA

Chia is brilliantly versatile and you can put it in just about anything. Stir a spoon of the seeds into yoghurt, add to your smoothies, juices, healthy bakes and puddings, or use to coat fish and meat before cooking. It can also be used to thicken soups and stews.

For a fab fibre rich breakfast, mix a tablespoon of chia with half a cup of oats, a cup of almond or coconut milk and half a cup of your favourite fruits and leave overnight. In the morning simply stir and enjoy! Alternatively why not give chia fresca a go?

Chia Fresca – the energy drink of the Taramahura

To make like the Taramuhura, whisk 2 teaspoons of chia into a large glass of water, leave for a few minutes, and then whisk again as the seeds will start to form a gel. Leave for around 10 minutes – then stir in add a good squeeze of lime and sweeten to taste.

Find her on twitter @nutritilty

Follow food adventures on instagram NutriTilty

Website http://tiltnutrition.co.uk

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