benefits of chia seeds
- Chia seeds were a prized food to the ancient Aztecs and Mayans. “Chia” is the ancient Mayan word for strength, and the tiny seeds were valued for their energy-boosting properties.
- Good fats. Their high concentration of the plant-based omega-3 fat alpha-linolenic acid (ALA) is one of their major claims to fame. Chia seeds contain up to 40 percent oil, with 60 percent comprised of omega 3’s.
- Digestible. Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg-replacement benefits.
- Blood sugar regulation. Apparently chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
- Fibre. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is about one-third of the daily recommended intake of fiber per day.
- Phytochemicals. Chia seeds contain a number of phytochemicals including myricetin, quercetin, and kaempferol, known for their antioxidant, anti-inflammatory, and anti-cancer properties, and caffeic acid.
250g frozen raspberries, defrosted
2 tablespoons coconut sugar
1/4 cup chia seeds
optional extras for flavour: lemon juice, zest of an orange, mint or cinnamon
In a large bowl smash the berries. I use a potato masher but you could also throw them in the blender or just a fork. Don’t over mash them, as you want some berry chunks. Stir in the coconut sugar and chia seeds until combined before pouring the mixture into an air tight jar. Store the jam in the fridge. It’ll be ready in about 1-2 hours, you’ll know because the chia seeds will have expanded to thicken the mixture. It’ll last about 2 weeks in the fridge.