All Rights Reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder. Copyright © 2013

Table of Contents

History of Chia Seeds

Chia Seeds Nutrition Profile

Benefits of Chia Seeds

Growing Chia Seeds

Harvesting Chia Seeds

How To Sprout Chia Seeds

How To Use Chia Seeds For Weight Loss

How To Use Chia Seeds For More Energy

How To Use Chia Seeds For Endurance

101 Ways to Use Chia Seeds

Chia Infused Chapati’s with Chia Hummus dip

History of Chia Seeds

Chia seeds have been around for many years. They date back before 2600 B.C. The seeds come from areas in Central America, some countries in South America, Mexico, and some other countries. The original name for chia seeds is Salvia Hispanics. The seed is a member of the herb, mint family. Chia seeds have been used as human food for many years. The Mexicans, in ancient times, used the chia seeds as a staple food. It was used by the Indians in the Southwestern part of the United States and also by the Aztec Warriors to help with endurance and energy during their time of battle. The energy boosting staple benefitted them greatly during times of war.

There are documents which date back to the time of the founding of the New World which list the important foods of the Mayan and Aztec Indians. When Christopher Columbus founded the New World, chia seeds were on the documents. The importance of chia seeds as part of the diet is not something new. As you can see, the chia and its nutritional value to the human body are very important. Chia seeds are rich with many nutrients. The nutrients that are necessary for the human body to intake daily can be found in them. Their nutritional value is a huge benefit of the seeds. They are rich in protein, oil and dietary fiber. The seeds have a very high level of oil which is necessary for the body to absorb essential vitamins. Another finding from ancient history of the chia seeds is the fact that they do not have any cholesterol in them. This alone is beneficial to people with coronary disease. Maintaining a lower level of cholesterol is very important for fighting the disease. Chia seeds contain the Omega-3 fatty acids that are needed to maintain good health. They are better for your intake than fish products because the fish contains cholesterol. Through the years chia seeds have been very beneficial for human intake. The amount of increased energy and endurance alone would be enough for a person to want to eat them. The added benefits of nutritional value they have is a very important feature of the seeds. The ability to maintain good health can be very challenging. Adding chia seeds to your daily menu takes very little effort on your part. Quality health should be the main priority.

Chia Seeds Nutrition Profile

Chia seeds have great nutritional value. If you are longing to maintain a healthier lifestyle, you should include Chia seeds as part of your daily intake. The seeds have a light nutty taste and they are they have no smell. The recommended dosage of Chia seeds is at least 1200 mg ALA Omega-3 for a diet that would be considered healthy. To maintain a well balance   between Omega-3 and Omega-6, it is recommended that your intake be 2 tablespoons a day. Chia seeds help in removing toxins from the body because they are a great source of fiber. The seeds have a great water retention capacity. They are also good about exchanging out calories. Fiber is extremely vital to have in your body for properly breaking down foods. Chia seeds help with digestion and the break down as well.

Many people use Chia seeds in recipes. Chia contains Mucilage and can be used as a thickener. It has a gel like texture and has been used by many to add a thickening quality to recipes. The seeds will add great nutrition to the recipe as well. When Whole bread is made with Chia seeds, it contains large amounts of Omega-3 and fiber in it. This is a great way to get all of the recommended dosage of the two essentials. The bread also contains antioxidants, calcium, and phosphorus. All of these are necessary for the human body.

Protein is a very valuable to the human body. Chia seeds contain 20% protein in them. This is another reason they should be a part of your daily intake. Chia seeds contain vegetable protein and come with all the essential amino acids that are necessary for the human body. The seeds are a great source of nutrition in all areas of essentials. With all the great characteristics of Chia Seeds given above, each person should strongly consider adding them to their diet. Their important nutritional value should be carefully reviewed so that you will have knowledge of just how beneficial the seeds are. The dosage that is recommended should be carefully and consistently followed. The seeds will be an added benefit to maintaining a healthier body. There are so many wonderful benefits of eating Chia seeds. The nutritional profile is excellent and highly recommended by medical professionals and also health coaches. When you eat healthier foods, you look and feel healthy.

Benefits of Chia Seeds

Chia seeds are proven to have been a staple in Ancient Indian lifestyle many years ago. Today, many have chosen to implement the seeds into lifestyle because of the nutritional benefits that they provide. Many also choose to cook with Chia seeds because of their many uses and nutrients added to recipes. Chia seeds are very rich in Omega-3 polyunsaturated fats. The human body requires a certain amount of the Omega-3 fatty acids daily. Chia seeds are composed of 60% and help to improve inflammation, performance of cognitive body function, and reduce cholesterol levels.

Fiber also is very important in digestion, reduction of inflamed tissue, and regulating the function of the bowel. Chia seeds are very beneficial in helping to improve all of these. The seeds are a great source of fiber and when you take two tablespoons of them you are getting at least one third of the dosage you need. Every human being needs at least some protection against toxins which we breathe in each day. The toxins enter the body through food we take in as well. Chia seeds are beneficial in providing the body with antioxidants which protect the body from these dangerous toxins.

Minerals are needed for proper daily performance. Taking two tablespoons daily will give you much of the required minerals needed for your body. Calcium, phosphorus, magnesium, and manganese are included in Chia seeds. All of these minerals are necessary for different parts of the body to perform properly. Chia seeds do not contain cholesterol, gluten, or grains. All of the benefits that the seeds provide can be included in gluten free diets, low cholesterol diets, and grain free diets. This is a wonderful benefit of the seeds because heart healthy diets must be low in cholesterol and diabetics must keep careful watch on their sugar levels.

With all of the benefits that eating Chia seeds offer to the human body, it is difficult to imagine leaving them out of your daily diet. The importance of protein, omega-3 fatty acids, antioxidants, minerals, and all the other great features of Chia seed intake should make each and every individual include them in their daily intake.

Growing Chia Seeds

Down through the ages, the benefits of Chia seed intake have been proven to improve human health. Chia seeds have been included by health experts in many medicinal fields. Some of the fields would include cardiovascular, muscular, intestinal, diabetes, and more. The benefits of including the Chia seeds into the daily diet have proven to improve medical conditions in these particular fields. The wonderful news about Chia seeds is that it is very easy to grow them. The following information will enable you to grow your own Chia seeds so that you can have a healthier lifestyle.

The easiest way to grow Chia seeds is to begin with a tray that has some water in it. It is not necessary for the tray to be very deep. Sprinkle the seeds throughout the moistened tray leaving some spacing around each seed if possible. Pour out excess water and cover the tray with foil. In a couple of days, the seeds will begin to grow. The water that is used to moisten the seeds is very important. Tap water from the faucet can have very harsh chemicals, toxins, and other debris that has not been filtered out. This can get into the Chia seeds you are growing and thus, make them not as beneficial to maintaining good health. Bottled spring water tends to be the best choice for keeping the seeds moist. There is no chlorine in it or any of the chemicals that is often found in tap water. It is not necessary to presoak the seeds before you begin, as they may become too moist.

It is very important to maintain a good, warm temperature for the seeds to begin to germinate and grow. They will grow in cooler temperatures but seem to grow much better in very warm temperatures. It has been recommended for them to be grown in 75-85 degree temperatures.  The Chia seeds will begin to grow within approximately two to three days. When they have grown to be about a half inch long, then you can eat them. The benefits of eating Chia seeds are many. Grow your own Chia seeds and save money on having to get them from a health food store.

Harvesting Chia Seeds

The Aztec Indians from Mexico were amongst the first people to cultivate and harvest Chia seeds. The Chia plant belongs to the Lablate family. The early Aztecs were the first to realize the special effects the Chia seeds have on a human body. They relied on the seeds for additional endurance and also for mental alertness against their enemies. The Aztecs included the Chia seeds as part of their daily diet.

It is very important to harvest Chia seeds because they have such a great nutritional value. They contain essential Omega-3 fatty acids, protein, vitamins, antioxidants and many minerals. They do not contain any cholesterol or gluten. Daily intake of Chia seeds will improve the health of the individual.

Most Chia seeds are sown by Chia farmers in a well prepared field. The Chia plant field typically has furrows made with a sowing machine. The seeds are usually sown at the same time that the furrows are made. Mother Nature is usually put in charge after this. Farmers of Chia fields are very knowledgeable and well trained to watch over the field of Chia plants and look over the process. The farmers observe all phases carefully, from the sowing of the Chia seeds to the harvesting of the seeds.

The use of sprays, fertilizers, pesticides, herbicides and other harmful chemical sprays or toxins is prohibited. Eliminating these sprays of chemicals and toxins is very important for the nutritional value of each and every seed. After the seeds are sown, they soon begin to grow. Once the Chia plants are fully grown, they will begin to wither. Once the plants are withered, the seed capsules will soon begin to develop. The capsules are the structure which contains the Chia seed.

Most farmers will use a harvesting machine to collect all of the Chia seeds. This will save them much time in the collecting of them. The Chia seeds that are harvested are then loaded into a truck and taken to different sites where Chia silos are set up for the seeds to be cleaned and stored.  The inspection process then begins. Quality seed and delivery is important because then the farmer is registered with the inspection company and rated on the service.

How To Sprout Chia Seeds

Chia seeds are very nutritional and should be part of every person's daily diet. Growing the Chia seeds yourself is a great way to implement them into your diet each and every day. The process of growing the seeds is very easily managed by even the most amateur gardener. The following information will tell you how to sprout Chia seeds.

Chia seeds can begin sprouting by using a Hemp bag or a baby blanket. You will need to place it in some sort of tray or on a plate to catch all of the excess water that runs off of it. The bag or blanket must be moistened completely in order for the chia seeds to sprout. Place the seeds all over the bag or blanket. Each seed should have a little spacing around it. There is no need to worry about each seed, some will not have as much spacing as others and this will still work out fine. The seed then will begin to pick up the moisture from the bag or blanket.

You may choose to cover the seeds once they are spread out and picking up moisture. The choice is yours. They do not have to be covered at all if you prefer. The important factor is the lighting. Low lighting is very important for the Chia seeds to being to sprout. Excessive lighting can cause them to dry out and not sprout. Some light is necessary for Photosynthesis to begin. Keep the seeds moistened but not overly wet. A little mist of water sprayed on them each daily or even every couple of days will be the amount they need. You do not want to cause them to be moistened too much or they will drown and die out. Too much is not a good factor when it comes to watering them.

Once the plants have started to move up, they will begin shedding their hulls. This will mean that they are ready for more light to be taken in. It may be necessary to move the plants into a better lighting environment. In order for the Chia seeds to sprout, move them wherever necessary for the best light to shine on them. When your plants have grown leaves that are open and have turned green, the process of sprouting is complete. Cutting them just above the bag or blanket is the best option so they can be easily transferred. Sprouting Chia seeds is an easy accomplishment for you to begin maintaining good health.

How To Use Chia Seeds For Weight Loss

Many other cultures have used Chia seeds throughout the years for health benefits. Not only are the seeds enriched with nutrients, fiber, protein, vitamins, and essential fatty acids, they are also have great weight loss benefits. The soluble fiber included in them helps to clean the digestive system, making it free from toxins and also lowers cholesterol and leaves the individual with a feeling of being full. The gelatin consistencies that the seeds turn into also provide benefits for losing weight. Following the steps below will assist you with losing weight using Chia seeds.

1. Gel Form of Chia Seeds

Take advantage of the Chia seeds in their gelatin form. Mix some seeds into a glass of water until it begins to gel. Eat the gelatin mixture with a spoon or mix it with some more water to make a thickened drink. If you will drink or eat one glass before each meal it will help to satisfy your hunger and you will not consume as much food.

2. Adding Seeds To Cooked Foods

Including extra Chia seeds in your food when you are cooking, will help you to lose weight.

Chia seeds contain soluble fiber and will slow down the digestion of the food you intake. The seeds help with decreasing absorption of carbohydrates. The seeds will also make you feel full and not hungry. Many people add the seeds to soups, cooked vegetables, baked desserts, and other cooked foods in order to lose weight.

3. Adding Seeds to Snacks

Eliminating snacks when trying to lose weight can be very challenging. Healthy snacks in between meals are a great way to decrease your appetite at meal time. The key to healthy snacking is to select foods that have very few calories and are satisfying to your taste. Adding Chia seeds to your snacks will help in weight loss. By adding Chia seeds, you will get the satisfaction of flavor along with a satisfaction of being full.

Chia seeds have a very high nutritional value beneficial to the human body. They are also very beneficial in helping with weight loss. Begin today to improve your health while losing excess weight. The time for a healthier body is now.

How To Use Chia Seeds For More Energy

Chia Seeds have great nutritional value but they also provide more energy for your body. Many people in today's society are overwhelmed with stress from their jobs, being a parent, and even from daily routine. Chia seeds give you a much needed energy boost to help you survive those days when you feel you may not make it to the evening hours. Many people deal with fatigue and mood swings. When you add Chia seeds to your daily intake, the energy levels will rise and the mood tends to improve.

Many athletes are always searching for an extra bit of energy to help them lift heavier weights, run faster, jump higher, and basically improve their performance. The extra energetic boost can be found in a simple addition to their food.  Chia seeds give this extra boost. The seeds not only give the extra energy needed, but also improve mood and performance. The energy is gained through intake of Chia seeds because of the minerals, protein, antioxidants, and other valuable parts of the seed. Many people are in search of more protein for additional energy. Others are in search of better mineral intake or Omega-3's.  All of these can be found by eating Chia seeds.

The Chia seeds can be mixed with power shakes and drinks. This will give you an immediate boost of energy. The seeds will also thicken drinks because they turn into a gelatin like texture when added to them. The seeds can be sprinkled over food of any kind. Many people prefer to sprinkle seed over pudding. The options for adding the seeds to food are endless and you can add them however you like. The important item of concern here is that you add them to your diet.

If you are tired, weary, or in need of an extra energy boost, try adding Chia seeds to your diet. The seeds added to protein drinks will give you the immediate boost of energy. Sprinkling the seeds onto food items seems to take a little longer in order for you to feel that extra boost of energy. Energy and mood enhancement is something we all tend to need more of.

How To Use Chia Seeds For Endurance

Chia Seeds are very beneficial to provide extra energy to the human body. Many athletes have included the seeds as part of their daily intake because they are an excellent source for endurance as well. Endurance is a very important factor to the athlete who runs, jumps, swims, lifts weights, or even ride on a bicycle. The ability to continue on when you feel you just do not have that extra boost you need to finish a race can be attained when you include the Chia Seeds into your daily diet. The Seeds are filled with protein, minerals, vitamins, and the necessary Omega-3 fatty acids that help provide endurance.

The seeds can be added to protein shakes that are used by many athletes to thicken the drink. The seeds will satisfy hunger whenever weight loss is an issue with training. Many sports trainers have started adding seeds to the diets that they recommend to athletes in training for this very reason. Another reason is to enhance the endurance of the athlete in training.   Chia seeds help with inflammation issues. They have the necessary minerals and vitamins to help reduce swelling of muscles. The seeds contain no cholesterol, therefore, helping to improve cardiovascular function. Chia seeds are also gluten free and are beneficial to those people who must eat gluten free foods.

Many athletes are required to eat eggs on a regular basis for protein. The outside layer of the chia seeds swells when it is mixed with liquids and forms a gel. This can replace eggs to lower cholesterol. The protein needed is included in the Chia seed. The ability to persevere when feeling fatigued or run down, can be maintained when Chia seeds are part of your daily diet. Including the seeds in your daily intake on a regular basis will also improve your digestive system. The seeds are loaded with beneficial nutrients. They also contain soluble fiber which helps with digesting food and bowel function. Great endurance will produce great outcome. The benefits of Chia seeds to improve your endurance are well worth adding them into your daily training.

101 Ways to Use Chia Seeds

Chia Seeds are very nutritional and are great to add to your daily diet. Listed below are 101 ways to use Chia Seeds.

1. Add Chia seeds to juice.

2. Add the seeds to soups.

3. Mix seeds into pudding.

4. Mix seeds into salad dressing.

5. Stir the seeds into yogurt.

6. Blend the seeds into smoothies.

7. Add Chia seeds to beaten egg mixture.

8. Mix seeds with barbecue sauce.

9. Mix the seeds with Steak sauce or marinades.

10. Mix the seeds with other spices to stir fry.

11. Mix the seeds with Nutella.

12. Sprinkle Chia seeds on top of cereal.

13. Mix the seeds with milk and add to oatmeal.

14. Add Chia seeds to peanut butter.

15. Add Chia seeds to jelly.

16. Mix with canned Tuna.

17. Add Chia seeds to beef stew.

18. Sprinkle seeds on top of frozen yogurt.

19. Eat soaked seeds as a snack.

20. Eat the seeds on treats.

21. Add the seeds to cake batter.

22. Mix the seeds with cookie mix.

23. Soak Chia seeds in milk and add to mashed potatoes.

24. Stir Chia seeds into cooked rice.

25. Mix Chia seeds into honey.

26. Add Chia seeds to flour for making bread.

27. Add seeds to granola for a healthy snack.

28. Grind seeds into cinnamon and butter mixture.

29. Add seeds on top of a bowl of fresh fruit.

30. Dip a banana into ground chia seeds.

31. Add ground seeds soaked in an egg to bind a hamburger mix.

32. Sprout seeds and add to salad.

33. Top a cheesecake with chia seeds soaked in fruit juice to make a gel topping.

34. Cook brown rice in vegetable stock and stir chia seeds through when rice is cooked.

35. Soak seeds in beaten eggs and use this mix to make a frittata.

36. Stir whole seeds through cooked lentils.

37. Pureed fruit, chia seeds and a little fruit juice is a good topping for ice cream.

38. Whisk 2 teaspoons of chia seeds into coconut water. This is especially good on a hot day for keeping hydrated and an excellent idea for athletes. It’s so effective and healthy I feel it will soon be marketed as a sports drink.

39. Add ground or whole chia seeds to your favorite stuffing mixture.

40. Make a pasta sauce by blending chia seeds, cooked cauliflower and vegetable stock.

41. Add chia seeds to any spread. Use a ratio of 1 tablespoon of seeds to 4 of tablespoons of the spread.

42. Add chia seeds to apple juice to make “sago”.

43. Grind seeds and add to hot milk to make “porridge”.

44. Soak 1 level tablespoon of chia seeds with a quarter cup of water to make an egg substitute for baking cakes and cookies.

45. Add seeds to stews to thicken.

46. Soak in almond milk to make Chia pudding. Combine 3-4 tablespoons of seeds to 8oz. of almond milk, soak at room temperature for 30min to 1hr, and stir every 10 min to reduce lumps. When pudding is at a desired consistency add any sweetener you wish and enjoy!

47. Use chia seeds as toppings.

48. Add chia seeds to your favorite pudding recipe.

50. Use 1 tbsp. of seeds to 1/4 cup of water to make the perfect gel consistency for egg replacement in baked goods

51. Use a few tablespoons of chia seed gel as a natural way to combat acid reflux.

52. Flavor chia gel with garlic powder, salt and pepper. Mix with sesame seeds and dehydrate for 8 hours for crispy chia crackers.

53. Enjoy in your favorite adult beverage – making it a little more health friendly (chia margarita!).

54. Bind ingredients with chia seeds. Meatballs and meatloaf can be held together with chia seeds and a bit of water once mixed with the ground meat.

55. Fast with Chia seeds.

56. Add Chia seeds to your coffee.

57. Add Chia sees to your tea.

58. Sprinkle over fried eggs.

59. Make grain free crackers.

60. Breading for fish and chicken.

61. Add to pancake mix.

62. Make raspberry lemonade with Chia seeds.

63. Add to homemade ice cream.

64. Use Chia seeds on your skin. Create a mixture of 1 avocado, ¾ cup whole milk and one drop lavender oil (optional). Blend and mix in 5-6 tbsp. of Chia seeds. Apply in shower, to help exfoliate knees, feet and elbows.

65. Add to your pasta recipe.

66. Create nutrient-enriched baby formula.

67. Add Chia gel in butter.

68. Add Chia seeds to your favorite dips.

69. Aids in weight loss when adding Chia gel to water or juice and taken 1 thing in the morning.

70. Reduce the calories and the amount of saturated fats in butter or other spreads by adding chia seeds.

71. Mix with Worcestershire or BBQ sauce and brush over barbequed meats.

72. Mix Chia seeds in fruit Jell-O.

73. Add Chia seeds to apple/fruit pie fillings

74. Make Chia Miso Super Soup.

75. Add Chia seeds to brownies.

76. Soak in milk and mix in hot cereal.

77. Add to tuna salad.

78. Mix soaked chia seeds in mash potatoes.

79. Make cauliflower mash with Chia seeds.

80. Add Chia seeds to brown rice.

81. Add Chia seeds to your favorite couscous dish.

82. Add Chia seeds to fish cake patties.

83. Add Chia seeds to almond butter.

84. Add Chia seeds to jams.

85. Add Chia seeds to cream cheese.

86. Add Chia seeds to peanut butter.

87. Make Chia Pinole.

88. Add Chia seeds to cookie recipes.

89. Make pan bread with Chia seeds.

90. Make chapati bread with Chia seeds.

91. Add to muesli cereal.

92. Make Chia vegetable broth.

93. Add Chia seeds to hummus.

94. Add to protein shake

95. Make Chia banana pikelets

96. Add Chia seeds to black beans.

97. Add Chia seeds to your favorite mustard spread.

98. Add Chia seeds to fresh salsa.

99. Add Chia seeds to guacamole.

100. Add Chia seeds as topping to whip cream.

101. Sprout your own Chia pet and top on salads.

With all of the various uses for Chia Seeds, it is important to include them into your daily diet. The nutritional value alone is reason enough. Many professionals within the medical field are including Chia Seeds into suggested health diets for fighting many diseases. Chia seeds are rich in the Omega-3 fatty acids, minerals, vitamins, and much more. They do not contain gluten or cholesterol. Heart healthy diets should contain Chia seeds and also diets for fighting Diabetes. Strive each day to live a healthy lifestyle and choose one of the various ways to include Chia Seeds into your daily diet. There are enough choices so that a different way to use the seeds can be chosen each day of the month.

Chia Infused Chapati’s with Chia Hummus dip

Ingredients

2 cups wheat flour

1 cup of power mix (ground flaxseed, chia, wheatgrass and barley grass seeds) I use a magic bullet for this.

Olive Oil (coconut oil or ghee can be used)

2 cup of warm water (may not use it all)

Sea Salt ground

Prep Time: 45 min                        Yields 10 Chapati’s

______________________________________________

Preparing the dry mix

Mix all dry ingredients in a bowl. If you have a mixer with a bread attachment this will work just as well.

.

Softening the dough

Preparing dough for oil

.

Preparing dough for cooking

Cook Chapati on one skillet or two 

Table of Contents

History of Chia Seeds

Chia Seeds Nutrition Profile

Benefits of Chia Seeds

Growing Chia Seeds

Harvesting Chia Seeds

How To Sprout Chia Seeds

How To Use Chia Seeds For Weight Loss

How To Use Chia Seeds For More Energy

How To Use Chia Seeds For Endurance

101 Ways to Use Chia Seeds

Chia Infused Chapati’s with Chia Hummus dip