Dr. Wayne Coates is probably the expert on chia and he has a book called, Chia: The Complete Guide to the Ultimate Superfood.
Chia is versatile. Read more here.
Chia Q&A from Dr. Coates
Q) We love lightly toasting chia seeds in a pan, will this degrade the omega-3?
Just like baking, there is no evidence that the omega-3 content will be reduced in terms of quantity or quality.
Temperature is the key aspect here.
For example you could not fry the seeds as this could lead to degradation, however baking or lightly toasting should not cause a problem.
Q) How much chia should I eat each day?
There is no definitive answer to this question. As chia is a food, really there is no limit to how much you can eat. One of the main reasons a person eats chia is to obtain omega-3. The obvious question is how much gives sufficient omega-3. The 2010 Dietary Guidelines for Americans states that an adequate intake of ALA (the form of omega3 in chia) ranges between 1.1 and 1.6 grams/day for adults. Since 12 to 18 grams (2 to 3 teaspoons) of chia contain between 2.5 and 3.6 grams of ALA, this is more than a sufficient amount to meet this recommendation.
Q) Which varieties of chia do you recommend?
We only offer Salvia hispanica L. (AZChia). There are several chia species, but the only one that has high omega-3 levels is the Salvia hispanica L.
Q) How is Chia Gel Prepared and Used?
Chia gel: a food extender or thickener.
The gel can be added to creamy/liquid food items such as jelly, jam, yogurt, mustard, ketchup, salad dressing, butter, barbecue sauce, puddings, etc.
The gel doesn’t affect flavors, offers nutritional benefits, and cuts calories by decreasing the amount of the food item being extended or displaced.
How to Prepare Chia Gel
- Use a 9:1 ratio (water to whole chia seeds)
- Pour water into a sealable plastic container
- Slowly pour chia seeds into water while briskly mixing with wire whisk.
- Wait a few minutes then whisk again
- Let mixture stand about 10 minutes
- Whisk again before using
- Store in refrigerator in a covered container (The chia gel will keep for up to 2 weeks)
You’ll need to experiment to find the ratio of chia gel: food item that you prefer.
Note: Soaking in water will soften the chia gel seeds, but they are still a little crunchy.
To extend nut butter or butter: Mix 2 tablespoons of almond butter or butter for every 1/2 Tbsp chia gel.
Lemon Chia Seed Pudding
- 2 cans coconut milk
- 3/4 cup chia seeds
- 3/4 cup maple syrup or raw honey
- 2 tsp. vanilla
- zest and juice of 1 lemon
- 15 drops of Lemon Vitality essential oil
- Mix all together and refrigerate for 15 minutes.
- Stir and refrigerate over night.
Chia Vanilla Cinnamon Pudding
- 1/2 cup chia seeds
- 2 cups canned coconut milk
- 1 Tbs grade B Maple syrup
- 1 tsp Vanilla
- 1/4 tsp cinnamon
- 1/8 tsp salt
- Mix ingredients together.
- Cover and refrigerate overnight.
Lemon Chia Seed Dressing
Makes 3/4 cup
- 2 Tbsp chia seeds
- 1 Lemon
- 3 Tbsp Mayo
- 1 Tbsp Dijon Mustard
- a little raw honey, if you prefer
- Zest lemon into mixing bowl.
- Obtain 4 Tbsp of lemon juice.
- Add mayo and whisk.
- Add honey, Dijon mustard, whisk again.
- Add chia seed, whisk again.
- Pour over salad.
Chia NingXia Red Drink
- Mix 2 Tbs Chia Seeds into a glass with purified water.
- Stir, cover and refrigerate overnight.
- After refrigeration time, add 2 oz NingXia Red and orange essential oil.
- Stir and drink.
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