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Chia Seeds

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January 27, 2023
Brandi Silver

This is Brandi Silver, FCS agent with the N.C. Cooperative Extension, Burke County Center. Our program today will cover the superfood known as chia seeds.

Chia seeds are among the richest plant sources of the ALA omega-3 fatty acid which has been linked to a lower risk of heart disease. These small, black seeds are also high in insoluble fiber, which may help lower harmful LDL cholesterol levels. They are saturated with antioxidants that protect against cell damage by destroying free radicals in our body.

Chia seeds are especially easy to incorporate into your diet because alone, they taste rather bland so adding them to smoothies, yogurt, salads or baked goods is an easy way to give your body a healthy dose of nutrients.

This small powerhouse can also be used as a substitute in recipes for eggs. Simply mix 1 tablespoon of chia seeds with 3 tablespoons of hot water and let sit for 5-10 minutes until the mixture becomes gelatinous. Stir and use as you would a raw egg in baking.

Another popular way to consume chia seeds is to make Chia Fresca. You can find this recipe and several others on our website. Chia seeds can be purchased in most grocery stores, usually found in the baking aisle. They tend to be a bit pricey but they go a long way.

This has been Brandi Silver with the N.C. Cooperative Extension, Burke Center. For more information, contact us 764-9480 and don’t forget to check out those recipes on our website.