Chia seeds are tiny seeds that swell in liquid and form a gel. They thicken puddings, smoothies and overnight oats.
- Botanical name
- Salvia hispanica
- Family
- Lamiaceae (mint family)
- Part used
- Seeds
- Flavor
- Mild, neutral
- Texture
- Gel-like when soaked
History
Chia was an important food of the Aztecs and Maya, used as a staple and in drinks and offerings. After the Spanish conquest its cultivation declined, and it has returned to popularity in recent decades.
Where it comes from
Mexico and Guatemala.
Where it is used most
Puddings, overnight oats and smoothie bowls in many countries, and in Mexico the traditional drink agua de chia.
Varieties and types
Black and white chia seeds are nutritionally similar. They are not the same as flax or basil seeds, though those also gel.
Flavor and how to use it
Stir into liquid and let sit for at least 15 minutes, stirring once to avoid clumps, until thickened. Use about 2 to 3 tablespoons for a cup of liquid for a pudding-like texture.
Buying, storing and substitutes
Keep in an airtight container in a cool place. Ground flaxseed or psyllium can thicken in a similar way, with different results.
Good to know
Eat chia soaked rather than dry in large amounts, and drink enough fluid. Speak to a doctor if you have swallowing difficulties.
Recipes that use it
Photo credit: Jubair Bin Iqbal on Pexels.