Written By Allison Prater |
The same little green bushes that are found atop little ceramic animals, in those infamous “Chia pet” commercials, are actually a dynamic superfood source. Salvia hispanica, more commonly known as chia, is a member of the mint family. Its earliest known cultivation dates back before the 16th century, to the pre-Columbian Aztec civilizations. It is still used in Mexico and Guatemala; the seeds from the plant are sometimes ground, or used whole in a nutritious beverage called “chia fresco.”
The flowering bush is closely related to Pineapple Sage, but unlike other members in its family, chia is most prized for its tiny oval seeds. These miniscule seeds are only 1 mm in diameter, are extremely rich in Omega-3 fatty acids, much of which is alpha linoleic acid (ALA). When consumed in its raw form, it provides protein and dietary fiber. The seed also provides essential minerals, such as phosphorus, manganese, calcium, potassium and sodium.
Chia fresca is a beverage in which chia seeds are combined with water or fruit juice. The soaked seeds have an interesting gelatinous texture. Its gelatinous qualities lend to its use in gruels, porridges and puddings. It is often added to Pinole; which is coarse flour made from toasted maize. Ground chia seeds are also used is baked goods, such as breads, cakes and biscuits. Chia sprouts can be eaten the same way as alfalfa sprouts; they make a great compliment to salads, sandwiches and other dishes. The porous clay figurines from those infamous commercials are a great surface on which to grow these sprouts because moisture is held and slowly released by the clay. Of course, using a glass jar covered in cheese cloth will work just fine for sprouting as well.
Below is a recipe for Chia fresca, designed to give you an energy boost so that you can tackle New Year’s Resolutions with ease. Any fresh fruit juice can be substituted in this recipe. Play around with what flavors you like best.
Chia Fresca
10 cups filtered water
2/3 cup chia seeds
4 TB Yerba Mate (or two tea bags)
Juice from 1 lemon
2 TB fresh mint (try pineapple or chocolate mint)
2 TB raw honey (optional)
Combine eight cups of water and chia seeds in a large glass container. Let them sit for at least two hours. Meanwhile, heat the remaining two cups of water until simmering; add the Mate and steep. If you choose to use honey, add it to the tea and stir until it dissolves. After five to ten minutes, strain out the tea and let the mate mix cool in the refrigerator. When the chia seeds have reached a gelatinous texture, add the mate, mint and lemon juice. If the mixture is too thick, add additional liquid. This recipe serves four.
References:
1. Bremness, Leslie. Dorling Kindersley Handbooks: Herbs. Dorling Kindersley. London, 1994.
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