Chia Seed:-A nutritional powerhouse food

What is chia seed?

The word chia originates from an ancient Aztec language called Nahuatl which means Oily. Chia seeds are the edible seeds of a desert blooming plant that belong to mint or sage family known as salvia hispanica which is native to Mexico and Guatemala. Its tiny seed has an oval form measures about 2 mm in diameter and is mostly gray with spots of black and white color on its surface.

• Technically, chia is a seed rather than a grain. Chia seeds are regarded as a whole grain food with a mild, nutty flavor. They are also regarded as a nutritional powerhouse because they are a good source of protein, fiber, carbohydrates, calcium, zinc, phosphorus, and antioxidants. These nutrients also make chia seeds a superfood or functional food.

Common name of chia seed:-

The term “chia” itself comes from the Nahuatl word “chian,” which means oily. In most of the world it is mainly known by name Chia. The botanical name  of chia seed is Salvia hispanica which is sometimes also used to refer to chia seeds in various areas. 

Characteristic of Chia seed:–Chia seed are small flat & oval in shape and around 1-2 mm in diameter. Its color ranging from gray to black or black spotted to white.

Pic source-Blossom bulk

• Texture of chia seed:- It has crunchy texture when dried. Due to high soluble fibre content it can absorb good amount of water when soaked and turned to gel consistency.  One common feature of chia seeds is that they are hydrophilic, which means that when they are soaked in water, milk, or other liquid, they can absorb up to 12 times their weight in moisture. When they are ground with liquid, they form a gelatinous texture or a mucilaginous coating.

• Chia seeds can be used in place of eggs and up to 25% of the oil when baking cakes, sponges, or cakes since they are mucilaginous or gelatinous.

• Flavor:-It has mild nutty flavor.

• Chia seed contains good amount of plant protein which is approx 18-24% of total weight.

Types of Chia Seed:-

There are 02 tyes of chia seeds grown world wide:-

Black Chia Seed:- It is one of the most popular variety of chia seed. Black chia seeds has swirled coloring which is typically gray with black and white spots on the surface. Black chia seed has nutty flavor. 

pic source-https://www.greendna.in/products/organic-black-chia-seeds

White chia seed:- White chia seed are off white in color with white spot on its surface. It grow in very low quantity as compare to the common black chia seed.

Pic source-https://www.nutsandfruits.in/product/white-chia-seeds/

Brief histrory of its cultivations:-

Chia seeds have been a staple diet for people in south American countries like Mexico, Peru, Guatemala, and others from ancient times, particularly during the Aztec and Mayan civilizations, which date back to 3500 BC.  Chia seed was considered as “three sisters grain” in the Aztec diet, alongside maize (corn) and beans. The seeds were used in various forms, including as a food staple and in traditional beverages.

• Chia seed cultivation fell out after the Aztec Empire was conquered by the Spainsh people in the 16th century. Spanish people put ban on the cultivation of chia seed , Since then chia seed grown in very low quantity in these regions &  became less common in agriculture as a result of European colonists’ preference for other crops.

• However, in the late 20th and early 21st centuries, there was a resurgence of interest in chia seeds due to its impressive nutritional profile and health benefits.  Chia seeds are grown nowadays in a number of nations, including Australia, Mexico, Argentina, Bolivia, and Ecuador. Their availability and worldwide reach have increased. Although it is currently farmed commercially in a number of nations, including Australia, Bolivia, Peru, Argentina, and the USA.

• Current status of its production:- As per the latest data (2023), Mexico is the world’s top producer of chia seeds . Other notable producers that provide a large contribution to the world’s supply of chia seeds are Bolivia, Ecuador, and Argentina.

pic source-https://www.abplive.com/agriculture/farmers-will-earn-profitable-income-by-cultivating-chia-seeds-super-foods-2174004

Brief history of its cultivations in India:-

It was introduced to India in the early 21st century, primarily as part of the country’s growing interest in superfoods and health-conscious diets.  Officials of Central Food Technology Research Institute Mysore (CFTRI) in the year 2014 have introduced Chia Plantation among the Indian farmers. 

• In October of 2014, the CFTRI Institute in Mysore conducted an empowerment campaign for all Indian farmers. The farmers who participated were given 100g bags of chia seed along with instructions on how to grow it and were asked to plant it on their land.

• Chia seed planting has increased over the last ten years as more Indian farmers use it as a commercial crop. Through research and training, agricultural universities and government organizations are also supporting the production of chia. Chia cultivation in India is primarily focused in states like Karnataka, Andhra Pradesh, and Madhya Pradesh, where the climate is more suitable for this crop.

• The cultivation of chia seed in India is still in its early stages with significant increase due to the growing awareness of its health and demand as a super food in Indian market. India has also started exporting chia seeds in the global market. As per the 2023 export data , it contributes 2.85% of the total global share and ranked 11th in chia seed exports in 2023.

Cooking technique of chia seed:-

There are some common way to use chia seed in cooking:-

• Soaking of chia seed:- Soaking of chia seed is very important before use. Due to its water soluble fibre content, it is usually soaked before using as Soaking help it to swell and form like a gel- consistency. Soaked chia seeds are commonly used in recipes like chia pudding, or added to smoothies, oatmeal, or yogurt.

Note:- Chia seed have potential to observe water 3-4 times of its volume  therefore, Soak chia seed must be soaked in atleast 4-5 times of water.

• Grinding of Chia Seed:- Chia seed can be grinded into a fine powder to make a chia flour. Grinding chia seed makes it easier to digest. Ground chia can be used in baking & smoothies preparation. Chia flour is often used as a egg substitute in bakery. it is used in eggless cake, cookies & puff mixture. 

Culinary use of chia seed:-

Chia seed has versatile use in culinary from Appetizers to soup to dessert & even in beverage. Some of the most common use of chia seed are:- 

Used in Pudding:– Chia seeds are typically sprinkled on sweet or dessert foods including chocolate, crackers, truffles, cakes, pastries, laddoo, and burfi. Chia seed used in the preparation of several pudding items like- Vanilla chia pudding, Mango chia pudding, chocolate chia pudding, blueberry chia pudding, banana chia pudding etc. It is usually made by soaking chia seeds in a liquid like milk, almond milk, or coconut milk until they form a thick, pudding-like consistency. Example are:-

• Raspberry chia pudding
• Pinapple protein chia pudding
• chocolate & strawberry chia pudding
• coconut & rose petel chia pudding
• Mapal walnut chia pudding
• Apple cinnamon chia pudding
• Pomegranate & vanilla chia pudding
• Fresh mango & coconut chia parafit
• Banana & blueberry chia pudding
• pinacolada chia pudding
• Blue berry lavander chia pudding
• Ginger citrus chia pudding with pistachio & goji berry
• Coconut pumpkin chia pudding
• strawberry & cheese cake chia puddings

pic source-https://www.realsimple.com/food-recipes/browse-all-recipes/chia-seed-breakfasts

Examples of some of the most popular chia based Dessert & sweet items are:-

• Chia Kheer (Chia seeds cooked in milk with sugar, cardamom, and garnished with nuts)
• Chia Payasam (A South Indian variation of kheer, made with coconut milk, jaggery, and chia seeds)
• Chia Sabudana Kheer (Combination of sabudana and chia seeds cooked with milk and sweetened)
• Chia Phirni (Rice flour and chia seeds cooked in milk, flavored with saffron and cardamom)
• Chia Seviyan (Vermicelli pudding with chia seeds for added texture and nutrition)
• Chia Coconut Laddu (Coconut, chia seeds, and jaggery rolled into balls)
• Chia Besan Laddu (Traditional besan laddu with chia seeds mixed into the batter)
• Chia Date and Nut Laddu (Dates, nuts, and chia seeds blended together and shaped into laddus)
• Chia Dry Fruit Laddu (Mixed dry fruits, chia seeds, and jaggery for a healthy laddu)
• Chia Ragi Laddu (Ragi flour, chia seeds, and jaggery combined into laddus)
• Chia Badam Halwa (Almond halwa with chia seeds added for texture)
• Chia Suji Halwa (Semolina halwa with a sprinkling of chia seeds)
• Chia Gajar Halwa (Carrot halwa with chia seeds for a nutritional boost)
• Chia Lauki Halwa (Bottle gourd halwa enriched with chia seeds)
• Chia Moong Dal Halwa (Traditional moong dal halwa with chia seeds)
• Chia Coconut Barfi (Coconut barfi with chia seeds for added texture)
• Chia Khoya Barfi (Milk solids with chia seeds in a dense, sweet barfi)
• Chia Badam Barfi (Almond barfi with chia seeds for a crunchy texture)
• Chia Chocolate Barfi (A fusion dessert with chocolate and chia seeds)
• Chia Besan Barfi (Besan barfi with a sprinkling of chia seeds)
• Chia Peda (Milk-based peda with chia seeds for added crunch)
• Chia Rasgulla (Chia seeds incorporated into the chenna balls or as a garnish)
• Chia Sandesh (Chia seeds added to this Bengali sweet for extra nutrition)
• Chia Modak (Modak filling or dough mixed with chia seeds)
• Chia Shrikhand (Chia seeds added to flavored yogurt)
• Chia Rose Milk (Rose-flavored milk with chia seeds)
• Chia Kulfi (Traditional Indian ice cream with chia seeds)
• Chia Falooda (Chia seeds replacing or complementing the traditional sabja seeds)
• Chia Paan Balls (Paan-flavored sweet balls with chia seeds)
• Chia Jalebi (Chia seeds added to the batter for extra crunch)
• Chia Malpua (Pancake-like sweet with chia seeds in the batter)
• Chia Gujiya (Traditional stuffed pastry with chia seeds mixed into the filling)
• Chia Shahi Tukda (Bread pudding-like dessert with chia seeds)
• Chia Kulhad Ki Rabri (Thickened milk dessert with chia seeds)
• Chia Mysore Pak (Chia seeds added to this rich, ghee-based sweet)
• Chia Poha Ladoo (Flattened rice laddus with chia seeds)
• Chia Puran Poli (Stuffed flatbread with chia seeds in the filling)
• Chia Kaju Katli (Cashew fudge with chia seeds)
• Chia Milk Barfi (Milk-based barfi with chia seeds)
• Chia Gulab Jamun (Chia seeds incorporated into the dough or syrup)
• Chia Imarti (Chia seeds mixed into the batter for this syrupy sweet)
• Chia Rasmalai (Chia seeds mixed into the milk or as a garnish)
• Chia Jalebi Rabri (Chia seeds added to the rabri and served with jalebi)
• Chia Anjeer Halwa (Fig-based halwa with chia seeds)
• Chia Seed Ice Cream
• Chia Seed Sorbet (Mango, Raspberry)
• Chia Popsicles (with fruit and yogurt)
• Chia Seed Frozen Yogurt
• Chia Acai Bowl with Frozen Fruit
• Chia Mango Ice Cream Sandwiches
• Chia Coconut Milk Popsicles
• Chia Chocolate Banana Ice Pops
• Chia Berry Sorbet
• Chia Pomegranate Ice Cream

pic source-https://djfoodie.com/kheer/

Used  in Salad & Salad dressing:-Chia seeds add a nutritional boost and a slight crunch to salads. Example of salad made with chia seed are:-

• Chia Chicken and Avocado Salad with Honey Mustard Dressing
• Berry & spinch chia salad with thousand island dressing
• Chia Seed and Avocado Citrus Salad
• Berry Chia Seed Spinach Salad
• Quinoa and Chia Seed Salad
• Kale and Chia Seed Superfood Salad
• Watermelon, Feta, and Chia Seed Salad
• Chia Seed and Greek Salad
• Mango and Chia Seed Salad
• Roasted Beet and Chia Seed Salad
• Tropical Chia Seed Fruit Salad
• Chia Seed and Black Bean Salad
• Green beans & chia salad
• Fruit chia salad
• Feta cheese & chia salad
• beetroot, orange & chia salad
• Litchi mango curd chia salad
• spinach & nuts with balsamic chia seed vinaigrette

In Baked food items:-Chia seed can be used to prepare several baked food items like-

• Muffins, Brownies & Bread preparation
• Pancakes & waffles
• In cookies , pie & Tarts
• Granola Bars and Energy Bites
• Crackers and Crispbreads
• Cakes , pastry & Scones

Used in Drinks:-

We  can consume chia seeds whole or ground. Whole chia seeds can be soaked and used into detox water, juice, yoghurt, dips, and other recipes. The drink gets a distinct texture from the chia seeds, which swell up and form a covering that resembles gel. Due to its gel properties, chia seed are also used in the preparation of various drinks all around the world.

• Chia Fresca:– A popular Mexican beverage called Chia Fresca is created by combining chia seeds with water, lime or lemon juice, and honey or agave syrup for sweetness. Other drinks which can be prepared with chia seed are:-
• Smoothies & Lemonade
• Chia water & Iced Tea
• Shakes & Latte
• Cocktail & Mocktail
• In Fermented drink

Examples of some of the most popular chia based Juices are:-

• Chia Fresca (Mexican Lemonade)
• Chia Water with Lemon
• Chia Iced Green Tea
• Chia Coconut Water
• Chia Orange Juice
• Chia Lemonade
• Chia Limeade
• Chia-infused Herbal Tea
• Chia-infused Black Tea
• Chia Apple Juice

Examples of some of the most popular chia based smoothies are:-

• Chia Berry Smoothie (Strawberry, Blueberry, Raspberry)
• Chia Banana Smoothie
• Chia Green Smoothie (Spinach, Kale)
• Chia Mango Smoothie
• Chia Pineapple Smoothie
• Chia Chocolate Smoothie
• Chia Peanut Butter Smoothie
• Chia Tropical Smoothie (Mango, Pineapple, Coconut)
• Chia Avocado Smoothie
• Chia Mixed Fruit Smoothie (Banana, Berries, Apple)

Examples of some of the most popular chia based Lattes and Warm Drinks are:-

• Chia Matcha Latte
• Chia Turmeric Latte (Golden Milk)
• Chia Vanilla Almond Latte
• Chia Chai Latte
• Chia Mocha Latte
• Chia Cinnamon Spice Latte
• Chia Hot Chocolate
• Chia Pumpkin Spice Latte
• Chia Herbal Tea Latte (Chamomile, Peppermint)
• Chia Ginger Tea Latte

Examples of some of the most popular chia based Mocktail & flavored water are:-

• Chia Cucumber Mint Water
• Chia Watermelon Cooler
• Chia Strawberry Lemonade
• Chia Blueberry Lemonade
• Chia Ginger Lemon Water
• Chia Peach Iced Tea
• Chia Pineapple Coconut Water
• Chia Citrus Punch (Orange, Lemon, Lime)
• Chia Berry Mocktail (Mixed Berries, Lemon, Mint)
• Chia Hibiscus Tea Cooler

Examples of some of the most popular fermented drinks made with chia seed are:-

• Chia Ginger Kombucha
• Chia Lemon Kombucha
• Chia Berry Kombucha (Strawberry, Blueberry)
• Chia Hibiscus Kombucha
• Chia Turmeric Kombucha
• Chia Green Tea Kombucha
• Chia Lavender Kombucha
• Chia Mint Kombucha
• Chia Citrus Kombucha (Lemon, Lime, Orange)
• Chia Tepache (Fermented Pineapple Drink)
• Chia Kvass (Fermented Beet Drink)
• Chia Probiotic Lemonade (Using whey or probiotic cultures)
• Chia Fermented Ginger Ale
• Chia Fermented Limeade
• Chia Honey Fermented Soda
• Chia Cider Vinegar Drink (Switchel)
• Chia Apple Cider Vinegar Lemonade
• Chia Fermented Berry Drink

Nutritional value of Chia seed (Per 100gms)

{The nutritional value & health benefit of chia seed has been compiled after referring various sites like healthline.com,webmd.com, medicalnewstoday.com,usda.gov,verywellfit.com,etc.}

Health benefit of Chia seed:-

Medical professionals believe that include even a tiny amount of chia seeds in our diet on a regular basis can improve our metabolism and fortify our immunity.

• Due to enrich in dietary fibre, it is easy to digestion and helps to remove constipation. Fibre also helps in reliving from inflammation and also helps in regulating cholesterol level too. Some of the important health benefit of eating chia seed are:-
• Its high dietary fiber content facilitates smooth digestion and aids in the relief of constipation. Additionally, fiber aids in the reduction of inflammation and in the control of cholesterol levels.
• About 30 grams of fat, mostly polyunsaturated fatty acids (Omega 3 and 6), make up each 100 grams of chia seeds. These fats are very beneficial to human health because omega-3 is crucial for normal neurological and bodily activities. One of the plant-based omega acids with the highest amount is chia seed, also referred to as alpha linolenic acid (AHA).
• Chia seeds are also a great source of important minerals and nutrients. It is bursting with antioxidants that fight aging, cancer cell proliferation, inflammation, and more. We can get 30% of our daily manganese and 18% of our daily calcium needs from a spoonful of chia seeds.

• When compared to other plant foods, chia seeds have a very high protein level, which is especially beneficial for those who avoid eating animal or non-vegetarian protein. Chia seed protein also aids in lowering appetite and food consumption.
• Because chia seeds are high in calcium, phosphorus, magnesium, and protein, they are also highly vital for the strength of our bones and teeth.

List of top Chia seed products available in the online Amazon sites & its link:-

• True Elements Chia Seeds 500g:–https://amzn.to/4e30bUE
• True Elements Chia Seeds 2kg :–https://amzn.to/4dHLDKr
• Farmley Chia Seeds 1 Kg:-https://amzn.to/3TdjNxg
• Go Vegan Raw Chia Seeds – 250 Gram:-https://amzn.to/3Mu2swr
• Organic Box Raw Chia Seeds for Eating 1kg:-https://amzn.to/3z2gt19
• Nutri Organics Chia Seeds for Weight Loss 500gm :-https://amzn.to/4dIMdHW
• Go Vegan Chia Seeds for Weight Loss – 500gm:-https://amzn.to/3AVvLoV
• Happilo Premium Authentic Chia Seeds 250g:-https://amzn.to/47cMQXS
• Nature Prime chia seeds 250g:–https://amzn.to/4782bsA
• Attar Ayurveda Chia Seeds for weight loss 500 gm:-https://amzn.to/3z2ssMa
• Pintola Organic Chia Seeds 250g:-https://amzn.to/3Z9Aspy 
• Yogabar Roasted Organic Chia Seeds 1Kg:-https://amzn.to/3X7ysLG
• Neuherbs Raw Unroasted Chia Seeds:–https://amzn.to/4e54vCV
• JIWA healthy by nature Certified Organic Chia Seeds:-https://amzn.to/4gbF18T
• Attar Ayurveda Chia Seeds for weight loss 250 gm:–https://amzn.to/4cUjpuG
• nature Vit Raw Chia Seeds, 250G :-https://amzn.to/3X7cQPI
• SFT Chia Seeds 1 Kg:-https://amzn.to/3TciQ8p
• Livyor Raw Chia Seeds:-https://amzn.to/3MphoMm
• Pintola Organic Chia Seeds 250g:-https://amzn.to/3Mvnpa8
• Ramam Chia Seeds :-https://amzn.to/4cNkhRR
• NATURE YARD Raw Chia Seeds:–https://amzn.to/4e9NSGl
• NATURE YARD Raw Chia Seeds – 200 gm:-https://amzn.to/3ALwaKV
• Sorich Organics Chia Seeds 400g:-https://amzn.to/3Z7Kibf
• Earthen Story Certified Organic Chia Seeds 500g:-https://amzn.to/4cQZGMi
• 5:15PM Certified Organic Chia Seeds:-https://amzn.to/3XrTE0g

Content Reference:-

The prime moto while preparing the above content is to educate the students who are pursuing carrier in Hospitality & food trade, Hoteliers, chefs, Hotel Management faculty members, Housewife’s etc. The above content has been compiled after referring various culinary books, Research Papers, Research articles, Food magazines, news papers, top culinary websites, Govt websites, personal interaction with renowned chefs from various hotel brands like The Ashok Group of hotel, ITC, Oberai, Leela, Park Hotels & various IHM Faculties, Nutritionists etc. & many  more. The picture which i have used has been taken from the open source website .Some of the important website referred for the above content are:- 

• https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
• https://www.eatright.org/food/food-groups/fats/what-are-chia-seeds
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/
• https://www.sciencedirect.com/science/article/pii/S1756464623000804
• https://www.businessinsider.in/science/health/food/chia-seeds-what-is-nutritional-value-and-health-benefits-of-chia-seeds/articleshow/102274917.cms
• https://www.groworganic.com/blogs/articles/cooking-with-chia-seeds-a-nutritional-powerhouse-and-growing-guide?srsltid=AfmBOooN_IytShF-qbQGmHymZ
• https://www.meghantelpner.com/how-to-use-chia-seeds-and-chia-seed-recipes/