Real Food Encyclopedia | Chia Seeds

Chia seeds (Salvia hispanica), the fast-sprouting pottery coating that, for decades, have been slathered on countless iterations of the “as seen on TV” “Chia Pet^® ” are now popping up on every shelf in the health food aisle — from snacks and cereals to puddings and beverages and more. Turns out this easy-to-grow seed packs a lot of nutrition and, due to its unique mucilaginous quality, is pretty fun to play with in the kitchen as well. So instead of blooming the seeds, you might try adding them into your smoothie instead.

Chia seeds were originally grown in Mexico where they have been highly valued medicinally and nutritionally for ages. Chia was one of the five staple crops of ancient Mexico, ranking just below corn and beans in its level of importance in the diet. Aztec warriors ate chia seeds to give them energy and endurance. Chia grew wild and was a prized harvest used as currency to pay taxes and religious alms and to settle debts with conquering tribes.

Chia’s popularity waned with the infiltration of Spanish culture in the region but continues to play a part in modern Mexican cuisine. It is particularly appreciated for its ability to retain water and is often served in beverages to prevent against dehydration on hot days.

Chia was one of the staple foods of Native Americans as well. There is evidence of chia being grown in areas of California six hundred years ago. Today, the seed is being treated as the latest hot thing — a trendy item on a growing list of health-focused menus. But like many traditional foods and cooking practices, it’s been there all along. It just took modern eaters a while to “discover” it. 

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What to look for when buying chia seeds

Chia seeds resemble tiny watermelon seeds but are a bit mottled in their coloring. They are sold as “white chia” and “black chia” but are not solidly colored, so there is some variation from seed to seed. Brown seeds are immature and won’t pack as much of a nutritional punch.

Sustainability of chia seeds

Although not all chia is Certified Organic, it is a great candidate for such cultivation practices. It grows well in arid regions with low quality soils and requires little, if any, irrigation once established. It thrives in the wild and its survival is not dependent on chemical inputs. The essential oils in chia seeds are repellant to insects, so no sprays are needed to prevent invasion. Chia is sensitive to weed killers so any weeding must be done manually. 

Seasonality

Chia is picky about its light. It needs short days to encourage it to flower. That can be a tricky proposition in seasonal climates where short days equal frosty nights, a limiting requirement for the proliferation of chia outside of tropical or subtropical climates. Researchers at the University of Kentucky, however, have bred and patented a variety of chia that flowers over a much shorter season, allowing the seeds to be harvested before cold sets in. They have licensed the patented seeds to Heartland Chia, which contracts Midwestern farmers to grow the seed for them.

Chia seeds are harvested at the end of the plant’s growing cycle when days are shorter. Exact harvest time is influenced by the seed variety, climate and elevation.

Geography

Eighty percent of the world’s supply of chia comes from South America, with Argentina being the top producer. Australia has a single producer: The Chia Company. The sudden and growing popularity of chia has encouraged farmers to experiment with the crop. The seed has attracted the eye of the equestrian community, which values chia as a horse feed supplement. This rapid rise in the market has encouraged some experimentation with seed varieties that are suitable for the climate in the U.S.

Eating Chia Seeds

Storing

The seeds keep for three to four months in a cool, dry place. Freeze them in an airtight container for longer storage.

If you choose to grind the seeds, it’s best to do so right before adding them to your recipe or store them in a sealed container in the refrigerator or freezer as their rich fat content causes the resulting chia flour to go rancid rather quickly.

Cooking

Chia seeds have a very mild flavor and can be added to both sweet and savory dishes. While some prefer to eat the seeds, many eaters find it best to grind or soak them to soften their texture and ensure that all of the nutrition in the chia is readily available.

To soak, add 1 1/2 tablespoons of chia seeds to one cup of liquid such as water or juice. Let it sit for at least twenty minutes, until the liquid is absorbed. The seeds will release a gelatinous substance and the mixture will become quite thick. The resulting mixture can be stored, covered, in the refrigerator for up to three days.

The most common way to use chia seeds is by making chia seed pudding, which can be flavored in all sorts of ways. The seeds can be ground into flour and added to baked goods such as muffins, cookies, pancakes and breads. They are great used as a binder for granola bars and crackers. The gel of rehydrated seeds can be used as an egg replacement in vegan baked goods.

Nutrition

Chia seeds are highly nutritious and rich in fiber. Two tablespoons of chia seeds have the same amount of protein as one egg. One tablespoon of chia seeds has 64 milligrams of calcium, 40 milligrams of magnesium and the same amount of omega-3 fatty acids as a four-ounce serving of salmon.

Top photo by joannawnuk/iStock.