Superfood: Chia

Posted in Nutrition

The Salvia Hispanica plant’s leaves can also be consumed in tea infusions but it’s main commercial use is to be found in the small dark seeds that can be consumed hole, pressed to a powder or turned into oil.

The concentration of calcium is 5 times higher than the one found in milk and you can get your daily needs of manganese (108%) and 95% of the phosphorus recommended.

In the Mayan language chia means ‘strength’ and the Aztec warriors are believed to have used them as fuel to fight battles or run great distances. The high energy of Chia, with high protein and very low on calories is one of the top benefits. The seeds are such a good natural source of energy that athletes use it to improve performance and it can replace sport/ energy drinks.

Chia Seeds are loaded with antioxidants and most of the carbs are fibers, beneficial for digestion and overall body functions. They improve blood circulation, prevent diabetes and heart related conditions.

Chia is very easy to digest and they are very versatile being a nice adds on to salads, meal recipes and even breakfast bowls. Check out Stacey’s delicious breakfast suggestion from and enjoy:

Chia & Oat Bliss Breakfast Bowl
Serves 3

  • 1/2 cup of oats or any other whole, rolled grain
  • 1 + 1/2 cup almond milk
  • Drop of freshly squeezed lemon juice
  • 4 Tbsp chia seeds
  • 2 Tbsp each soaked overnight sunflower, pumpkin seeds and goji berries
  • 2 Tbsp ground flax seeds

Serve with a mixture of the following:

  • yoghurt or nut milk of choice
  • 1 mango, 1 apple, 1 banana, finely chopped and 1 cup of fresh blueberries and raspberries (you change the fruits to what is available seasonally)
  • Handful of raw granola, dates or raisins
  • Drizzling of honey or maple syrup
  • Fresh mint leaves


In a small bowl or jar stir together the oats, milk, lemon juice and chia seeds. Cover it and set-aside for 30 minutes or place in the fridge for 8 – 12 hours. It will keep for 4 days in the fridge.

Soak overnight in filtered water, 2 tablespoons of sunflower seeds, pumpkin seeds and goji berries. The next morning, drain the seeds & berries and add to the oat add chia mixture, sprinkle over the ground flaxseeds and mix well to combine. Add yoghurt or more nut milk, depending on the consistency you like and your chopped fruit of choice.

Place a few spoonfuls of the oat and chia mixture in the bottom of each bowl. Layer over some fruit, another layer of the oat and chia mixture, fruit, and so on. Sprinkle over raw granola, toasted coconut, drizzling of strawberry sauce, honey, fresh mint leaves or whatever toppings you desire.

Posted in Nutrition