Chia Seed Nutrition and Uses
Famous Aztec Running Food
Good Shelf-Life and Stability
Exceptional Nutrient Value
Enjoyable Everyday Uses
By James D. Simmons - www.originalfastfoods.com
Chia Seed - General Information
It is wise to keep certain basic necessities on hand that can keep one fed for
extended periods of time, in the event that food ever comes into short
supply.
This can easily happen through unemployment, failing world and national
markets, famines, floods, and crop failures--such as those that have
occurred
recently in the U.S. and in several other parts of the world. Chia seed is a
great
addition to food storage based upon its nutrient content and versatility.
Used as a staple by Indians of the southwest and Mexico, this seed was
heralded as a running food that could be carried in small, wet leather
pouches
at the side of Indians who had to run long distances. It has been used as a
high-energy food dating clear back to the Aztecs. Tradition teaches that
these
seeds were an important staple used by Aztec warriors during their many
conquests. They could sustain themselves entirely with this seed during 24-
hour forced marches or while Indian runners made the long journey from the
Colorado river to the California coast to trade their goods. Lightweight and
highly nutritious chia seeds were all they carried with them for
nourishment,
even when traveling such long distances. In addition to its uses as a food,
because of its exceptional absorption properties chia seeds were also used
as a
poultice for wounds and injuries that could be easily packed into a wound to
prevent infection and to promote healing. The following are several other
nutritional or health benefits that are known today through science:
• Helps to enable ideal body weight
• Highest source of plant-based omega-3
• Promotes cardiovascular health
• Lowers triglyceride levels
• Lowers LDL (bad) cholesterol levels
• Increases HDL (good) cholesterol levels
• Lowers blood pressure
• Increases insulin sensitivity
• Plays major role in caner prevention
• Supports joint function and mobility
• Helps to strengthen muscles and bones
• Supports mental health
• Enables better digestion
• Is diabetic friendly
• Helps combat hypoglycemia
• Is higher in antioxidants than blueberries
• Contains all 9 essential amino acids (is a complete protein)
• High in calcium, magnesium, and iron
• Living seed that is natural and raw
• Enables stable blood-sugar levels: slows down the digestion of
carbohydrates to prevent blood-sugar spikes and when included with our
eating recommendations helps to achieve ideal body weight.
• No offensive taste and integrates seamlessly into any healthful recipe
• Highly stable and stores long-term without going rancid
Recommended Daily Serving size of 2 Tbs Chia Sees Provides the Following
Nutrients:
Calories: 107
Complete Protein: 4.14 grams
Total Fat: 6.56 grams
Saturated Fat: .64 grams
Trans Fat: 0 grams
Monounsaturated Fat: .44 grams
Polyunsaturated Fat: 5.44 grams
Omega 3 (ALA): 4.2 grams
Omega-6 (Linoleic Acid): 1.24 grams
Cholesterol: 0 grams
Carbohydrates: 7.5 grams
Total Dietary Fiber: 8.25 grams
Soluble Fiber: 1.07 grams
Insoluble Fiber: 7.18 grams
Sodium: .42 miligrams
Potassium: 140 miligrams
Calcium: 142.8 miligrams
Iron: 3.28 miligrams
Phosphorus: 213.4 milgrams
Magnesium: 78 miligrams
Also Exceptionally High in Antioxidants
Other Characteristics and Information
The chia seed is basically odorless and easy to add to any recipe because it
takes on the flavors of whatever it is added to. It is also an ideal fiber
source
because of its unusual capacity to absorb and is considered to have better
fiber
properties than flaxseeds and wheat bran. It can be used as a thickener in
many applications and can even take the place of eggs as a binder. Chia
seeds
retain their high nutritional value during the bread-making process and can
be
used as an exceptional addition to breads and replaces the need for oil in
the
bread. Also, for on-the-go people who still value convenience and speed in
food preparation, the chia seed will absorb 9 times its weight in water or
other
liquids in as few as 10 minutes. From its light and wonderful flavor and
nutritional properties, to its ability to blend into any dish, it is a
valuable food
storage item that is easily incorporated into daily uses. Along with wheat,
beans, and water, it is an important food product to add to your storage.
Chia Seed - Practical Everyday Uses
Observe the label of your favorite commercial salad dressings and you will
likely find that you are consuming 120+ calories per tablespoon and they are
loaded with omega-6 fatty acids, which throw off a critical balance between
omega-6 and omega-3 fatty acids. In fact, if you are an average American, a
full 30% of your calories or 600+ calories per day are consumed from oil
alone.
Harvard claims that you can enjoy these vegetables oils without any ill side
effects, yet research demonstrates Harvard claims are irresponsible and
dangerous and that consuming more than 80 calories per day from vegetables
oils leads directly to the build up of plaque in the arteries.
For many reasons we need omega-3 and omega-6 fatty acids to be included in
our diet. Unfortunately, extracting these fats from vegetables into
concentrated
oils is not how nature intended that we consume these essential fats.
Research
demonstrates that these fats ought to be consumed most preferably in ratios
of 1:1 and that ratios of omega-6 to omega-3s that exceed 4:1 cause the very
inflammation in the arteries that lead to strokes and deadly heart disease,
today’s number one killer of Americans.
Vegetables oils are excessively high in omega-6 fatty acids. Consuming just
100 calories of vegetable oil in a day will throw off the ratio discussed
above to
a dangerous level. Because of our use of vegetables oils, the average
American
now consumes 20+ parts omega-6 fatty acids to every one part of omega-3
fatty acid. This poor ratio causes gross inflammation and subsequent lesions
in
the arteries. So how should we flavor a healthful salad?
When it comes to making yummy dressings, dips, and spreads we like to blend
a few healthful whole foods together to create the flavors we enjoy over our
toast or over our salads, or even as desserts. There is no reason to
sacrifice
one’s health or enjoyment and it takes just minutes to do these things. As
you
enjoy these dressings, just substitute chia seed as your thickener of
choice. It
absorbs nine times its size in fluids and can turn a runny dressing into any
desired thickness, based upon how much chia seed is added.
We add just two tablespoons of chia seed per cup of runny dressing and
depending upon the natural thickness of any blend of whole foods we may use
as little as one-half tablespoon to create just the right thickness. Two
tablespoons represents a daily serving of chia seed and adds only 107
calories
to the cup of dressing. Enjoy wonderful whole-food dressings that can be
thickened in this manner in lieu of using ultra gel, corn starch, and so
forth
(see videos of several dressings that can be thickened using chia seed).
Chia Ranch Dressing
Ingredients:
• 1/2 cup cashews
• 3/4 cups water
• 2 Tbsp freshly squeeze lemon juice (1/2 lemon)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp real or himalayan salt
• 1 tsp dried basal
• 1 tsp dried dill
• 1/2 tsp maple pure maple syrup (optional)
• 2 Tbsp chia seeds
Place all ingredients, except chia seeds, in blender and blend until smooth.
Pour into container, stir in the chia seeds, and let it sit for at least 10
minutes
while the chia seeds absorb liquid and swell (creates enjoyable texture in
the
dressing). Enjoy!
Barbecue Dressing, Sauce, or Dip
Ingredients:
• 1 cup fresh tomatoes
• 1/4 cup onion
• 1/2 cup marinated sun-dried tomatoes
• 1/2 tsp minced garlic
• 1/2 tsp dried or 4 fresh basil leaves
• 1/2 cup Medjool dates, pitted
• 2 Tbsp chia seed
• 1 to 2 cups fresh tomato juice (adjust according to desired thickness)
• 1/4 cup Braggs Liquid Aminos
Blend ingredients except chia seed until smooth. Stir in chia seed allow it
to sit for 10 minutes to achieve the desired consistency. Can also add
more tomato juice as desired. This is a fun dip with raw veggies!
Carrot Tomato Chia
Ingredients:
• 2 cups fresh carrot juice
• 1 handful of cherry tomatoes
• 4 to 6 fresh basil leaves
• 1+ oz Grano Padano Cheese
• 4 Tbsp Chia Seed
Instructions: Blend all ingredients together except chia seed and adjust the
amount of Grano Padano used to taste. Then stir in chia seed by hand and
allow dressing to thicken for 10 minutes and then blend again, or leave chia
seeds whole. Enjoy as a dip for fresh veggies or as a delightful salad
dressing!
Strawberry Feta Dip!
Ingredients:
• 10 strawberries
• 1/4 C feta cheese
• 1/4 C almond or soy milk (to help turn it over)
• 1/2 Tbsp pure maple syrup
• 1 tsp Italian Seasoning
• 1/2 T Balsamic Vinegar
• 1/8 C red onion
• 4 Tbsp chia seed
Instructions: Combine all ingredients except chia seed into blender and
blend until smooth. Then stir in chia seed and allow to sit 10 minutes
until it thickens. Enjoy as a simple dip for lettuces and raw veggies, or
over any salad or leafy greens of choice.
Mediterranean Hummus Dip
Ingredients:
• 1 14.5-oz can of garbanzo beans, drained and rinsed
• 1 cup sun-dried tomatoes, cut into small pieces.
• 1 to 2 cups almond, soy, or goat milk
• 1 to 2 Tbsp Johnny's Garlic Spread (Costco carries this)
• 1.5 Tbsp Italian Herbal Seasoning (dried basil, oregano, and so forth)
• 2 Tbsp Chia Seed
• 3/4 cup grated Grana Padano (kirkland Signature cheese - Costco)
Instructions: Add beans, milk, garlic spread, herbal seasoning, and cheese
to
blender and blend until smooth; then fold into the hummus mix the sun-dried
tomatoes and chia seeds. This will turn into a nice thick tasty
Mediterranean
flavored hummus. I haven't yet tried it without the cheese, but believe it
would
be equally good. Alter the amount of milk based upon thickness desired.
Peanutty Hummus Dip
Ingredients:
• 1 14.5-oz can of garbanzo beans, drained and rinsed
• 1 cup apple sauce
• 1 cup fresh-squeezed orange juice
• 3 Tbsp peanut butter
• 2 Tbsp chia seed
Instructions: Blend all ingredients together except chia seeds, then stir in
chia
seed and allow to sit for 10 minutes before eating. Enjoy!
Italian Marinara Dressing
This dressing offers a bold and hearty marinara flavor and is thickened just
right with
chia seeds to make it into a wonderful salad dressing, raw veggie dip, or if
you are in a
pinch and don't have time to cook down tomatoes, it will also make a great
spaghetti
sauce. So simple, so tasty, and so utterly delicious. It makes up five full
cups of
dressing!
Ingredients:
• 1 28-ounce can of Roma tomatoes (may also use ripe raw tomatoes)
• 1 cup fresh carrot juice
• 4 to 6 fresh basil leaves
• 1+ ounce grano padano cheese (optional)
• 5 Tbsp Chia Seed
Instructions: Add all contents to blender except chia seed; blend until
smooth
and then add chia seed. Allow to sit 10 minutes to thicken and enjoy as is
or
blend chia seed into the dip more thoroughly. Enjoy this hearty and bold
marinara dressing as described above.
Use chia seed as a thickener in the following dressings: (see dressing
videos)
--
Love,
Julia
http://www.mydoterra.com/julia
FB: Essential Living
http://juliaintheraw.wordpress.com/
https://twitter.com/juliaintheraw
Earth's crammed with heaven
and every bush is burning
but only he who sees
takes off his shoes.
--Elizabeth Barrett Browning
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