Chia seeds come from Salvia hispanica, a plant belonging to the sage family. Its natural area of occurrence is the areas of today’s Mexico and Guatemalabut currently it is cultivated in almost all of South America and Australia. The process of obtaining seeds does not differ from the standards used for other species: after flowering, the plants are collected, dried and then cleaned for separation of grains.
Visually, chia are small seeds that are only a few millimeters in diameter, with a smooth surface and a color ranging from white to almost black, often with a characteristic marble pattern. They do not have an intense flavor in themselves – their culinary value is revealed only after contact with liquid, when they quickly swell and form a thick gel. They are available mainly in the form of black or white seeds, less often ground, both in health food stores and on large online platforms, and prices are usually in the range of approximately PLN 20-30 per kilogram, with smaller packages being proportionately more expensive.
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The combination of chia seeds and linseed is natural, because both products perform a similar function in the modern diet they often end up in the same dishes. Each of them provides plant omega-3 acids in the form of alpha linolenic acid, a solid portion of fiber and a moderate amount of protein, but the proportions of these ingredients are not identical. Linseed contains more omega 3 fatty acids, providing on average about 22-23 grams per 100 grams, while chia seeds contain about 17-18 grams. Chia clearly wins in terms of fiber, which usually contains over 30 grams per 100 grams (seeds provide about 25 grams). An important difference concerns preparation, because chia can be eaten whole, without grinding, while in the case of flax, grinding is necessary, to improve the availability of some nutrients.
However, the advantage of chia is not limited in practice only for fiber. In the same portion, sage seeds provide more than twice as much calcium as linseed, which is important in diets with limited dairy products and plant-based nutrition. Additionally, chia has a higher content of phosphorus and manganese, elements important for energy metabolism proper functioning of bones.
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The interest in these seeds is due to their exceptionally compact nutritional composition, which addresses several key issues modern diet. One serving of about 28 grams contains nearly 10 grams of fiber, which has a real impact on intestinal function, improving the regularity of bowel movements and stabilizing glucose levels after meals. This effect is complemented by the presence of about 5 grams of alpha linolenic acid from the omega-3 group, which is associated with a beneficial effect on the lipid profile of the blood and reducing inflammatory processes that contribute to heart disease.
This combination of ingredients makes chia particularly well suited to the needs of people who eat little fiber and use it plant diets or those looking for a simple way to increase the satiety of meals without a significant increase in calorie content (approx. 138 kcal in a 28 g portion). The lack of gluten and neutral taste make the seeds easy to incorporate into sweet and savory dishes, without any significant impact on their taste. flavor profile.
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In everyday cooking, chia seeds are most often used cold because after 30 minutes of soaking in water, they swell and create a gel that thickens dishes and organizes their structure without affecting the taste. For this reason, they are added to yogurts, overnight oats, cocktails, smoothie bowls, milk-based desserts or plant-based drinks, as well as for salad dressings and sandwich spreads. One of the classic applications is sweet chia pudding with fruit, but a similar technique is also used to prepare breakfast mousses, creams or bases. layered desserts.
An important area of application of seeds is baking and cooking, where chia serves as an ingredient improving the moisture and consistency of dishes. The gel made from the seeds is often used as a simple egg replacement in vegan recipes because it reduces crumbling of baked goods. It is worth remembering that eating dry seeds and drinking water may cause this rapid swelling after swallowingwhich causes discomfort in the digestive tract.
Source: Terazgotuje.pl
