They are a species of flowering plant in the mint family. It is estimated that chia seedshave been cultivated in South America since as far back as 3500 BC. At the time of the Spanish conquest in South America chia seeds were one of the four most important nutrient rich crops that made up the daily diet - the others being maize, beans and amaranth.
The seeds were so prized by the Aztecs that they were received as tributes from conquered nations, offered to gods during religious ceremonies and used as currency.

Properties

Did you know that chia seeds are richer in the essential omega 3 fats than flax seeds?

-Omega 3 fats have anti-inflammatory properties and are essential for the brain, nervous and endocrine systems. They are also vital for healthy skin, hair and nails.

-Chia seeds are also a good source of protein that is digested and assimilated very easily making it an excellent food for growth and regeneration.

-They are an excellent source of soluble fibre as well as providing good amounts of calcium, potassium, biotin, chromium and antioxidants.

-Seeds have been shown to prevent dyslipiddaemia and insulin resistance, to improve glucose tolerance and to reduce visceral fat in rats fed a high sucrose diet. It is likely to be the mucilaginous and swelling properties of chia that make it so good for keeping blood sugar levels stable. This effect can be seen by mixing a spoonful of of chia in a glass of water. After 10 minutes a thick gel will have formed due to the absorption of the water by the soluble fibre. When eaten this gel creates a physical barrier that slows down the action of digestive enzymes on carbohydrates eaten with the chia. This reduces the rate at which carbohydrates are converted to sugar meaning there is no rapid rise in blood sugar but instead a steady trickle of glucose into the blood stream that provides prolonged energy. This slowing of digestion means hunger is staved off for longer making it a great food for those trying to loose weight.

Cooking with Chia

Being gluten free and of low allergenic potencial chia can be used in many recipes as a substitute for problematic foods.

One way to use chia is to combine 2 tbsp of chia with a cup of water and leave to soak for 10-15 minutes - it helps to whisk it after 5 minutes to stop it clumping at the bottom of the glass. This forms a gel which can be used to replace eggs or butter in cakes or biscuits. 1 tbsp of gel replaces 1 egg. Half the butter can be replaced with an equal portion of chia gel.

Any liquid can be used to make the chia gel depending on what you want to use it for; water, oat or nut milk, fruit juice or stock are all suitable.

They can be added to cereals, soups, yoghurt, breads, baked goods, smoothies and salads. It is not advisable to toast the seeds as this may damage the unsaturated fats.

225g unsalted butter, at room temperature
150g caster sugar
200g light brown sugar
2 large eggs
200g plain flour
200g white bread flour
1/2 teaspoon salt
1 teaspoon baking powder
1 teaspoon baking soda
2 teaspoons vanilla extract
300g dark chocolate, roughly chopped

Makes 16 large cookies

Sift flours, baking soda, baking powder and salt into a bowl. Set aside

Using a mixer fitted with paddle attachment (or use a handheld electric whisk), cream butter and sugars together until very light, about 5 minutes. Add eggs, one at a time, mixing well after each addition. Stir in the vanilla.

Add dry ingredients and mix until just combined. Stir in the chopped chocolate. Dough may be used in batches, and can be refrigerated for up to 72 hours.

When ready to bake, preheat oven to 175°C. Line a baking sheet with parchment paper .
Scoop equal amounts of cookie dough on baking sheet, making sure that the cookies are spaced apart to allow for spreading while baking. Bake in the preheated oven for 18 minutes, for smaller cookies 15 minutes. Leave the cookies to cool slightly before transfering to a cooling rack.

Enjoy!!

These muffins are definitely not only for people allergic to dairy!

For 12 muffins

275g plain flour
100g caster sugar
1 tbsp baking powder
100g butter (I used pure sunflower dairy free)
2 large eggs
100ml oat milk
2 tbsp soft light brown sugar
1/4 tsp cinnamon

Apple sauce

300g bramley apples
75g soft light brown sugar
1 tsp cinnamon

To make the apple sauce, peel and core the apples and cut into small cubes. Place the apple in the saucepan with sugar, cinnamon and 1 teaspoon of water. Cook over a low heat until the apples are tender but not mushy. Leave to cool.

Preheat the oven to 200°C. Line a muffin tin with muffin papers or use silicone muffin moulds if you have them instead.

Shift flour, sugar and baking powder into a mixing bowl. Beat the vegetable butter and eggs, then add the milk. Stir this mixture into the flour mixture, until just incorporated.
Don't over-stir; it's fine if the mixture is a little lumpy.

Spoon half the mixture into the muffin cases, then spoon over two thirds of the apple sauce. Cover with the remaining muffin batter. With a small spoon make a swirl of apple sauce in the top and dust with cinnamon and sugar.

Bake for 20-25 minutes. Cool on a wire rack