The trouble with the underappreciated ingredient of chia seeds is that for the next few days you’re going to have its TV jingle stuck in your head.
Ch-ch-ch-chia! That’s right, we’ve wandered into the Chia Pet aisle. Because the same seeds used to grow fluffy green pets also happen to be delicious and nutritious.
First, the basics.
Chia seeds – which are a relative of sage – resemble poppy seeds, but with a nuttier, less assertive flavor. They have gobs of fiber and a fair amount of protein. The seeds were a staple of the Aztecs, who roasted and ground them, then mixed them with water to form a porridge or meal for making cakes.
Chia seeds’ reputation for providing sustained energy – as well as plenty of nutrients – more recently have turned them into the darling of the fitness world. They also have shown up in a growing number of products in natural foods shops, from protein bars and baked goods to drinks such as kombucha.
That last one deserves special attention. When mixed with water (as well as some other liquids), chia seeds plump up and develop a pleasantly tender, gelatinous quality, similar to cooked tapioca pearls. Drinks to which chia seeds have been added resemble Japanese bubble tea (teas and juices to which tapioca pearls have been added) – thick and studded with slightly chewy rounds.
To make your own, soak a tablespoon or two of the seeds in 1/4 cup of water until thick and tender. Then mix in fruit juice (even some hard stuff) and drink.
That thickening power also can be harnessed in smoothies. Blending in a tablespoon or two of chia seeds is a great way to add fiber and body to a fruity-yogurt drink. And because the seeds don’t need to be ground before eating, they also can be tossed into baked goods such as cookies, bars and multi-grain breads.
Why would you? In addition to adding protein, fiber and calcium, the seeds give a deliciously crunchy-nutty flavor without overwhelming.
If you’re the type who likes making yogurt at home (admittedly, we are few in number), chia seeds are a great addition there, too. You’ll need a yogurt maker (basically, a device that holds the milk at a set temperature so the live cultures can do their job), and then it’s very simple.
I combine 1 1/2 tablespoons of chia seed with 2 cups of milk and 1 tablespoon of yogurt (make sure it is labeled as having live culture). Then let it sit a few hours in the yogurt maker and you’re done. And it’s delicious.
Even easier? Make a tapioca-like pudding. All you need to do is mix and refrigerate overnight. My 8-year-old son loves this stuff.