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PROTEIN QUALITY Protein quality is dependent on having all the essential amino acids in the proper proportions. If one or more amino acid is not present in sufficient amounts, the protein in your diet is considered incomplete.
Each spoke on the Protein Quality graph represents one of the nine essential amino acids, and the graph shows how close the protein in your diet is to the optimal distribution of amino acids recommended by the Institute of Medicine’s Food and Nutrition Board.
An Amino Acid Score of 100 or higher indicates a complete or high-quality protein. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. By combining complementary proteins, you may be able to increase the overall quality of the protein you consume.
The seeds also contain the essential minerals, phosphorus, manganese, calcium, potasium and sodium in amounts comparable to other seeds such as flax or sesame
Chia seeds lower your blood pressure Lowers your blood sugar level causes indigestion if your body is not used to it. They soak up a lot of water – dry seed – drink lots of water
Chia Seeds, the “Running Food”
Chia seeds are an ancient superfood from the Central American region. It is said that the Aztec warriors survived on only Chia seed during the conquests. Native Americans of the South West were said to get by on only 1 teaspoon of Chia seeds on a 24 hour forced march. Other Native Americans, on the trade route from the Colorado River to California, would bring only Chia seed for sustenance. Chia seeds were so valued by the Native Americans that they were even used as a form of currency at one stage. The Tarahumara Indians of Mexico, made famous in the Born to Run book, carried with them a blend of maize and chia seeds on their ultra runs through the desert.
Chia seeds are high in protein, fibre, omega-3 fatty acids, antioxidants, calcium, iron, manganese and phosphorous. As well as being exceptionally nutritious, Chia seeds have a special property which makes them the ideal endurance food. When they are soaked in water, the soluble fibre forms a thick, gel like mass. It is believed that when Chia seeds are eaten, the gel-forming reaction occurs in the stomach, forming a barrier between carbohydrates and digestive enzymes, thus slowing the conversion of carbohydrates to sugar. The net result is that Chia seeds are a super slow release energy source, avoiding the usual blood glucose highs and lows. The other important result of this gel-forming reaction is the retention of water. Chia seeds are exceptionally hydrophilic, able to absorb up to 12 times their weight in water. When in the gut, this means that water loss is minimized and electrolyte balance is maintained for longer.
Chia energy gels
- 1 Tb chia seed, ground
- 1 Tb coconut oil
- 1 Tb lemon juice
- 1 Tb honey
- 3 soft dates
- 1 tsp lemon zest
- pinch salt or ground seaweed
Blend all ingredients until smooth. This makes one gel. It is easier to make a whole lot and freeze what you do not need. The mixture remains soft when frozen. This is really great on longer runs – it has everything your body wants and goes down easily because it is all natural.
- 1 cup Chia seeds
- 1 cup linseeds (flaxseeds)
- ½ cup cacao or cocoa powder
- ½ cup honey, agave, or maple syrup
- ½ cup raisins
Soak the Chia seeds and linseeds overnight in 2 ½ cups of water. Add the other ingredients and mix thoroughly. Spread onto a non-stick tray and bake at 50 degrees C for several hours or until crisp. Alternatively, use a dehydrator – dry for 12 hours then flip and dry a further 6 hours.
Chia Seed Porridge
- 1 T Chia seeds
- 1T linseeds (flaxseeds)
- 1T cacao or cocoa powder
- 1T honey, agave or maple syrup
- 1 cup any kind of milk
Soak everything overnight and enjoy for breakfast!
Tiny chia seeds–packed with protein, fiber, antioxidants, calcium and more–are the richest plant source of omega-3 fatty acids in the world! Discover the history of this ancient Aztec grain and learn how it can support optimal health. Find out how chia seed can benefit your waistline and your wallet. Learn to quickly and easily incorporate this superfood into your diet with practical tips and delicious recipes.
Chia, a grain that comes from the salvia hispanica plant, has received recent endorsements, with some saying it could become the next power supplement. A number of athletes, doctors and food manufacturers have come forward to encourage people to add some chia to their diet. The Chia Co. website calls chia “nature’s complete superfood.”
Storage: Store in a cool, dry place, and away from direct sunlight. Keep in a sealed container. Do not freeze or refrigerate. Shelf life is 3 years if stored as directed. Chia is among the richest, unprocessed, whole food source of pure Omega 3. A member of the mint family, Chia is native to Central America and has been used traditionally for over 3000 years. Ancient Aztec warriors prized Chia as an endurance promoting superfood, eating it in bread just before battle, and drinking it in water before running long distances.
Due to its high fiber content, Chia seed absorbs more than ten times its weight in water, making it an excellent source of hydration. Chia’s soluble fiber forms a gel that slows the absorption of sugar into the bloodstream, binds it to toxins in the digestive system, and helps eliminate waste.
Chia is especially rich in essential fatty acids and high-ORAC antioxidants like quercetin, myrecetin, caffeic acid and chlorogenic acid. As a result, Chia seeds maintain a 99% sprout rate and have a shelf life of up to 5 years. Chia seeds are rich in Calcium, Potassium, Magnesium, Iron, Zinc, many trace minerals and biologically-complete protein, making it the perfect survival food. Our chia is non-GMO.
We recommend eating 45 grams (approximately 3 tablespoons) of chia everyday. Sprinkle on breakfast cereal, yogurt, jelly sandwiches. Blend in smoothies, mix in salads, soups, or use in breads and pastries.
Product of Mexico
- Serving Size 1 oz
- Calories 137
- Calories from Fat 72
- Total Fat 9g 13%
- Saturated fat 1g 4%
- Trans Fat 0g
- Monounsaturated Fat 0.6g
- Polyunsaturated Fat 6.5g
- Total Omega-3 Fatty Acids 4915mg
- Total Omega-6 Fatty Acids 1620mg
- Cholesterol 0mg 0%
- Sodium 5mg 0%
- Total Carbohydrate 12g 4%
- Dietary Fiber 11g 42%
- Sugars 0
- Protein 4g
- Vitamin A 0%
- Vitamin C 0%
- Calcium 18%
- Iron 0%
Chia Seed Information