Tiny chia seeds pack a punch

These tiny little black or white seeds which look a lot like poppy seeds, are great to add to your diet because they contain omega-3 fatty acids (a type of fatty acid that we need to get from food), fibre (great for a healthy digestive tract), protein (necessary for building muscles and aids with feelings of satiety), magnesium (linked to a positive effect on migraines, blood pressure, osteoporosis and PMS) and calcium (vital for strong bones).

That’s a lot of nutrients from something so small so have a sprinkling or two every now and then to get their goodness. Try some of these tasty options:

  • Add some to your smoothie
  • Mix into salads or roast vegetables along with sesame seeds or linseeds – only add them to roast veggies just before serving as heating them in the oven can minimise their nutritional benefit
  • Add a teaspoon to a dip such as hummus
  • Add a few to home-made, no-bake, seed and nut bars which are great for snacks and lunch boxes

A nutty pudding:

Did you know? Chia seeds can act as a wonderful binding and thickening agent, making them an ideal replacement for eggs in some recipes and are perfect for healthy desserts that need to set in the fridge. For a “milky” dessert base, soak chia seeds in almond milk and allow to set for 30 minutes in the fridge – remove and top with anything from berries to pear slices to raw cacao nibs to a mixture of toasted nuts and honey.

Chia seeds make an appearance in the new KAUAI menu in items like the summery Breakfast Bowl and the refreshing Your Daily Greens raw juice. Head on over to a store and take a look at the KAUAI journey to date at www.kauai.co.za

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