Chia Seeds

My newest obsession is Chia seeds and I am starting to see them EVERYWHERE. I bought a little packet for R10 (they're so reasonably priced) and have been playing around with them.

Chia seeds are native to South America and have been a staple in Mayan and Aztec diets for centuries. Today, they draw the interest of many people for their health benefits and uses in cooking. It turns out the South American staple is a rich source of nutrients and antioxidants.

Why Chia seeds are good for you

Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.

Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

Satiety

Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

Egg Replacer

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes. This substitutes 1 egg but does not work in place of eggs for omelettes. 

Can Be Digested Whole

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.

Dyslipidemia

A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol. 

Blood Sugar Regulation

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.

Increase Energy Levels

Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter. and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though, it’s protein is complete to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy.

So far I have only used chia seeds to add a decorative element to both sweet and savory meals.

Butternut Soup

Strawberries and cream

With so many uses and health benefits, I will definitely be playing more with these seeds!

Coconut Chicken

Ok so this is a very basic recipe that needs a little work but it's still pretty good and you can vary the ingredients to suite your tastes! 

Ingredients

+- 5 chicken breasts (sliced into strips)

125mls coconut cream (or coconut milk)

1 onion, sliced

1 green pepper

+- 6 baby corns (broken into chunks)

1/2 punnet of mushrooms, chopped

The spices are all optional and you can just play with what you have. I recommend using very mild spices as you don't want to compete with the coconut flavour. I used - 

Jeera Seeds

Sesame seeds

1tsp ground ginger

1tsp horseradish cream

Ground Black pepper

Corriander

To top I used coconut flakes and chia seeds. 

Method

• Put sliced chicken pieces into a bowl and let it marinate in the coconut cream and other spices
• Fry onions, I chucked in the horseradish in at this point but rather add it to the chicken mixture if you want to add a bit of bite. (Alternatively, just add it when you are dishing up)
• After a little while throw in the chicken mixture and fry until about half done
• Add the rest of the vegetables and fry until soft (but not too soft)
• You may need to throw in some milk or cream if there isn't enough sauce
• Dish up and serve with coconut flakes, chia seeds or perhaps some chopped cashew nuts. Whatever you have lying around that will bring out the coconut flavour
• Do a cauliflower rice to serve on the side if you would like. 

Another serving suggestion- Pina Colada's? You know you want to ;) 

The Fourways Farmers Market

The Fourways Farmers Market is located next to Monte Casino and is fast becoming one of my regular spots on a Sunday!

It's open every Sunday from 9am to 3.30pm with Live music playing from 11am-2pm.

The market is set in a beautiful nursery so you can expect stalls in amongst gorgeous greenery and a feeling of 'freshness' all around.

The majority of the stalls are food related. Everything from greek cuisine, gourmet milkshakes, fresh produce, gluten/sugar/dairy free treats, coffees, wines, beers, you name it. If you're an avid foodie then this is definitely worth a visit! With a huge variety of food to choose from and ample seating to sit back and enjoy your meal! 

One of my favourite stores is 'The Fat Rabbit'. They make rusks and other treats but also have a gluten and sugar free range which is perfect for me! I love their cranberry and pecan biscottis and never leave the market without a packet (R30) in hand! 

The market isn't only for foodies, it's a place where parents can bring their kids for a day out in the sun or for a group of friends to get together and enjoy a drink in an outside environment. Dogs are welcome at the market and there are always a number of people walking around with their pooch on a leash.

I went to the market with the intention of having lunch with friends and buying a packet of biscottis. However, I ended up buying:

• Packet of Biscottis
• Lunch (indian food)
• Cappuccino 
• Banting cupcake
• Biltong
• Packet of chia seeds

Moral of the story - Go expecting to buy more than you anticipated! But GO =)

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