Spanish sage seeds known as chia seeds are included in the so-called “Super food” and contain a unique composition of nutrients, such as: fiber, protein, omega 3 and 6 fatty acids, antioxidants, B vitamins and minerals. It is worth introducing them to the menu.
The unsaturated fatty acids contained in the beans have a significant impact on the proper functioning of the cardiovascular and nervous systems. They are responsible for the lipid metabolism, regulating the level of cholesterol and triglycerides. They have a positive effect on the organ of vision. Spanish sage has a favorable omega-3 to omega-6 ratio – 3: 1.
B vitamins, vitamins A, C and E, which improve the vision, strengthen immunity, and have antioxidant properties. They also contain many minerals: calcium, iron, magnesium, phosphorus, potassium, zinc, copper and selenium. The richness of vitamins and minerals is important for the condition of hair, skin and nails.
Ingredients: Chia seeds (Salvia hispanica L.)
Nutritional values of chia per 100g
Energy value 2096kJ / 505kcal – 25% RWS *
Fat 31g – 44%
including saturated fatty acids 3.3 g – 16%
Carbohydrates 25g – 10%
including sugars 0g – 0%
Protein 20g – 40%
Salt 0.04g – 1%
* RWS – Reference Food Value
The consumption of chia seeds should be no more than 15g per day.
The seeds can be added to smoothies, desserts, salads, omelettes, pancakes, muesli, porridge. They can be ground and added to baked bread or used to thicken soups and sauces.
A recipe for a delicious chia pudding. Ingredients: 2 tablespoons of chia seeds, 1 cup of cow or vegetable milk, 1 teaspoon of honey, maple syrup or agave syrup, favorite fresh fruit (raspberries, strawberries, currants, blueberries, etc. are perfect).
Store in a cool and dry place.