How to add chia seeds to your diet

It’s the tiny seed that packs a big nutritional punch, which is why this week we’re saying ‘three cheers for chia’. 

Highly prized since the time of the Aztecs, chia seeds are rich in alpha-linolenic acid (ALA), a plant form of omega-3, which the body converts into the longer-chain omega-3 fats naturally found in oil-rich fish. Plus they’re high in fibre, calcium, iron, magnesium, phosphorus and potassium – and they contain all eight essential amino acids needed for the body to make complete proteins, making them a particularly good choice for people who follow a vegan or vegetarian diet. 

So much for the healthy credentials, but how can we include them in our diet? Thanks to their mild flavour, the seeds are a versatile ingredient. For a quick fix you can simply scatter a tablespoonful over yogurt, salads and cereals. But at HFG, we like to be a little more inventive than that…

In this, the first of three instalments, we share one of our favourite chia seed recipes – a creamy, indulgent but super healthy pudding (editor Melanie and senior sub editor Rebecca are big fans). Give it a try and let us know your verdict, then check back on Wednesday for another delicious chia idea.

Vanilla chia pudding

PREP 10 min, plus overnight chilling

Serves 1

200ml unsweetened soya milk

25g whole chia seeds

¼tsp vanilla extract

½ chopped kiwi fruit and a few blackberries (thawed if frozen), to decorate

1 Put the soya milk, chia seeds and vanilla extract in a jug and stir well with a balloon whisk or fork.

2 Pour the mixture into a sterilised jar or airtight container, then leave in the fridge overnight. The chia seeds will expand and the pudding will thicken to a tapioca-like consistency.

3 To serve, remove the lid, then scatter the pudding with the fruit. 

224kcal

10.6g protein

11.5g fat

1.4g saturates

20.5g carbs

9.9g sugar

11.2g fibre

0.1g salt

414mg calcium

2.2mg iron

LOW SAT FAT

LOW SUGAR

LOW SALT

HIGH FIBRE

HIGH CALCIUM

VEG

GLUTEN FREE

DAIRY FREE

Super bakes!

By Laura Day

Childhood friends – now time-short, food-loving parents – Philippa Askham and Tanya Mitchell, launched nutritious baking brand Sweetpea Pantry last year. They won Richard Branson’s Foodpreneurs Award in 2014, and are on a mission to make nutritious food for kids easy

“We’ve always been passionate about children’s nutrition but we found it hard to find time to feed our kids well. Then we decided to create baking mixes that would save people time and energy but not compromise on great-tasting, healthy ingredients.

Tanya and Philippa, founders of Sweetpea Pantry

 “When developing our recipes, we worked with paediatric nutritionist Belinda Blake. Along the way, we spoke to a lot of people who love baking but don’t know how to make it nutritious. They’d heard of things like quinoa but felt it’s a bit ‘out there'. And they knew they should cut back on sugar and add wholegrains, but didn’t know how. We thought about what kids like to make and eat and added the nutritious angle without making it too complicated." Result? A range of good-for-you baking kits – everything from pizza dough (flax and chia, anyone) to pancakes – and not forgetting choccie biscuits and flapjacks (with ‘yes, we can use’ quinoa).

“Our kits are perfect for time-pressed parents who can’t cook from scratch all the time but want to give their children nutritious food.

“We didn’t realise our gluten-free products would be so big. Our flapjacks were re-launched this year to be gluten free. So many products are sugar-loaded that people were excited to find a health-conscious brand. We want to make our products flexible so they can be made dairy-free, too.

“We’d like to develop the Free From (gluten-free) and savoury angle, which is where we’ve seen our strengths. Long-term, we want to launch on-the-go snacks, which are natural, contain wholegrains, and have less sugar.”

For more information, visit sweetpeapantry.co.uk

How we rate the top seeds

By the HFG experts

Andy Murray is one of the top seeds competing in this year’s Wimbledon – but what about the food kind? If you want some advice on which seeds are winners (and how to add them to meals and snacks to help make your diet healthier), here’s Healthy Food Guide’s top selection…

From omega-3 to zinc and iron, seeds are packed with nutrients, explains HFG expert and nutrition scientist Bridget Benelam. ‘They do have a high fat content (at least 45%) but the fat is the healthy, unsaturated type. It means they’re high in calories, though, so don’t eat too many. When snacking, it’s best to stick to a small handful (around 30g), which has about 175 calories.’

SEEDS WORTH THE MONEY

Flaxseeds/linseeds (pictured)

One of the richest sources of plant-based omega-3 fats, flaxseed also contains phyto-oestrogens (naturally occurring compounds that mimic the female sex hormone oestrogen) – and so may be helpful for easing menopausal symptoms, such as hot flushes. They may also help to relieve constipation.
Try: sprinkling ground flaxseed on to cereal or adding it to smoothies.

Sunflower seeds

These are rich in a variety of nutrients, including zinc to boost your immune system, iron for healthy blood, and magnesium and phosphorus for strong bones.

Try: sprinkling on to soups, stews and tagines.

Pumpkin seeds

In China, pumpkin seeds are used to prevent prostate problems, specifically a condition called benign prostatic hypertrophy (BPH), which causes an enlarged prostate gland to press on the urethra and affect urinary flow. This may be because they contain a naturally occurring compound called beta-sitosterol, which German research found improved urinary flow in patients with BPH when given in concentrated doses. Whether there’s enough in a handful of pumpkin seeds to have the same effect needs more research. Regardless, just like sunflower seeds, pumpkin seeds are a powerhouse of nutrients including protein, vitamins and minerals.

Try: sprinkling on to summer salads or over your porridge.

Chia seeds

Chia is the highest combined food source of omega-3, fibre and protein and is loaded with vitamins, antioxidants and minerals – some reports claim it’s the richest plant source of omega-3 fats. It boosts energy, concentration and memory, balances blood sugar, relieves joint pain and aids weight loss and heart health. Chia has a mild flavour, making it a versatile ingredient.

Try: scattering over salads, cereals or yogurt, or adding to baked products, such as muffins or bread. When mixed with water chia forms a gel, which you can use to blend into soups, stews or smoothies.

BUT WATCH THE HYPE!

Seed and nut bars

‘Some so-called “healthy” cereal bars containing seeds, nuts and honey are very high in fat and sugar, so always check the label,’ warns Bridget.