Chia seeds. Contrary to what I thought when I first heard about them, chia seeds aren’t what you’re shaking around when you wave a pair of maracas.
But they are popular players in the current arena of nutrient rock stars and have definitely earned their status.
For the science-minded, here’s encouraging research to show they aren’t all smoke and mirrors.
Chia seeds come from the white or purple flowering Salvia hispanica L. plant, which is a member of the mint family and basks in arid environments. Combine this hardy growing ability with its nutrient-dense output and you have a highly sustainable and valuable food.
Before we get into its benefits and you start putting them down the hatch, it’s vital to understand that chia seeds absorb up to 27 times their weight in water and fast! A case was reported of a 39 year old man experiencing dire swallowing difficulties by washing down a tablespoon of dry chia seeds with a water chaser.
The seeds quickly became a gelatinous ball which lodged in his throat and understandably, caused great distress and danger. Doctors were able to break up the blockage thankfully, but it’s a great cautionary tale. Chia packets are sold with instructions to soak before use, so just be mindful of following preparation instructions and all will be fine.
This exceptionally high absorption and swelling trait is seen as a plus when used safely, as it creates a sense of fullness and satisfaction – and chia seeds are high in protein and low on glycaemic index.
Chia outperforms salmon, oranges, oat bran, milk, blueberries, spinach and bananas in their respective areas of talent, being outstandingly high in:
- Omega-3 (the highest known plant source; there’s some research to indicate ground seeds might allow more of these fatty acids to reach the bloodstream than whole chia seeds but not yet conclusive)
- Vitamin C
- Fibre
- Calcium
- Antioxidants
- Iron
- Potassium
Being rich in omega-3 fatty acids makes chia a positive influence on your ‘feel good’ vibes. (FYI, Young Living OmegaGize³™ caps combine the power of omega 3 fatty acids, vitamin D-3, and CoQ10.) And since turkey does the same thing thanks to its tryptophan, known for its relaxing benefits, here’s a recipe for Chia Turkey Meatballs that’s far healthier than reaching for a tub of ice-cream if you’re looking for comfort food, if not as much fun. There’s no getting around ice-cream for that.
Because we love incorporating Young Living essential oils into food, we’ve included those options plus energising NingXia Red juice (click here to discover why we swear by it). *Please note: only ever use essential oils in food when their label indicates it’s safe to do so.
This will also connect you up with The Good Oil Team for our personal support and coaching. We'd love to help you on your journey to vibrant well-being the natural way!
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Basil-infused Chia Turkey Meatballs
Recipe adapted from Dr Oz
INGREDIENTS
- ½ cup grape juice, ½ cup Young Living NingXia Red® or 1 cup grape juice or red wine (non-alcoholic if desired)
- 2 tbsp fresh garlic, finely minced
- 2 tbsp chia seeds
- 1 tbsp fennel seeds
- 1/2 tsp dry basil or 1 drop Young Living basil essential oil*
- 1/4 tsp dry oregano
- 1/4 tsp dry thyme
- 1/4 tsp ground black pepper
- 2 tsp salt
- 1/2 tsp crushed red pepper flakes
- 1/4 cup fresh parsley, chopped
- 0.9 kg / 2 lb lean ground free-range organic turkey breast
- 2 free range organic egg whites
- 3/4 cup fresh wholemeal bread crumbs
PREPARATION
- In a large bowl combine liquid, basil essential oil, garlic and chia seed, set aside and allow chia seed to swell for 15 minutes
- Add remaining ingredients and mix well
- Scoop or roll into meatballs
- Place in shallow baking pan and bake at 175C/350°F for 20 minutes. Adjust time down for fan-forced ovens: test to ensure they are cooked all the way through
To serve, whip up some spaghetti with your favourite tomato sauce, or serve them warm with dipping sauce when entertaining or settled in for a footy match or movie.
These meatballs are also fresh-tasting when cold and super-easy for picnics. Blend organic biodynamic yoghurt with a little freshly chopped mint and coriander to serve alongside them. To order Young Living essential oils and products, please contact us for more info on how to order at a substantial discount.
