Dear readers, this food story begins with one word: “normal”. As I’m sure you know, being “regular” can sometimes be an annoying problem. So just add more fiber, amirite? Easy, amirite? But what happens when you try prunes, more vegetables, more fruits and higher fiber foods and the “normal” problem still persists, what should you do?
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| Dried chia seeds |
First some scientific facts! Did you know that there are two types of fiber: soluble fiber AND insoluble fiber. Soluble fiber dissolves in water, forming a gel that adds volume and softens. Examples of foods with soluble fiber are whole grains, fruits and beans.
Insoluble fiber is the “raw fiber” or substance in food that the body cannot break down in the gut. Insoluble fiber adds volume and acts like a brush to sweep everything away. Examples are whole grains, nuts, beans, greens, and fruit and vegetable peels/seeds. So you’ve probably noticed that the two lists are somewhat similar. That’s because most of these foods contain both types of fiber, sometimes with more of one than the other.
Turns out the best type of fiber is both! All of the above brings us to chia seeds. They are super full of Both soluble and insoluble fiber, like 35% fiber by weight! So this is the perfect thing to get “regular” with. Chia seeds are also incredibly nutrient-rich, containing omega-3 fatty acids, proteins, antioxidants and all kinds of vitamins and minerals. A superfood, indeed, plus it’s really fun to eat!
Fun fact this time: Did you know that chai seeds are the same as the “chia seed pets” that were so popular in the 1980s? Remember those? Small terracotta animals made with small holes in which to plant chia seeds. With a little water every day, chia seeds will sprout into a thick green glory of faux fur. Oh, how I wanted one…
The first thing to do to prepare this drink is to prepare the chia seeds. To do this you need to add water to the tiny chia seeds and give them time to hydrate. The ratio for hydration is 1 1/2 tablespoons of seeds to 1 cup of water. As they hydrate, the strangest thing happens: the chia fiber swells, combining with the water to form a gel around each seed. This gel is soluble fiber!
Now, if you’ve never tried it before, you might think this gel seems strange. But it’s not, I promise! It’s like a crunchy piece (the seed) wrapped in delicious fresh jelly.
The most effective way to prepare is to throw chia seeds and water into a jar, mix, and let sit for at least 30 minutes, preferably 2 hours, or overnight. I like the overnite option so you can prepare enough for the next couple of days. Then just take and serve.
Chia seeds have a slightly nutty flavor. We recommend adding your favorite sweetener: powdered sugar, maple sugar or honey. We used Hong Kong winter honey, yum, yum… Stir it before adding the fruit.
You can use almost any fruit you like to add to chia seeds. Blend strawberries, watermelon, apples, blueberries, dragon fruit, pears… anything you want! This time we used golden kiwis – soft, juicy and sweet with a hint of flavour. And there is no need to select seeds for kiwi because the seeds are edible!
Just roughly chop the fruit and put it in the immersion blender.
Blend it a couple of times and you will have your fruit juice. Such a beautiful and happy mystery! If the consistency is thick, add a little water to loosen it.
Pour the juice into the chia seeds. If you keep the liquid in the center of the glass you can get a nice circle of chia around the juice. Beautiful, amirite?
So quick and easy to make and so good for you! Try it and see if this doesn’t become a “regular” (wink) your favorite drink at home!
(for 1 drink) Preparation time: 35 min
Ingredients:
- 1 1/2 tbsp chia seeds
- 1 cup boiled and cooled water
- 1 cup diced fruit of your choice
- 1 tablespoon boiled and cooled water
- 2-3 teaspoons Honey (or favorite sweetener)
Add the chia seeds and water to a clean jar. Leave to soak for 5 minutes, then mix. Leave to soak for another 5 minutes and mix again. Leave to soak for at least 30 minutes, although 2 hours is best for total hydration. At this point the gelled chia seeds can be used for this drink and any remaining can be stored in the refrigerator and used within the next 5 days.
Peel and dice the fruit. Blend fruit and 1 tablespoon water in blender. At this point add honey, if necessary, to sweeten the fruit. Add more water, if necessary, to achieve preferred thinness.
Add half of the hydrated chia seeds to a serving plate or glass. Add honey, if desired, to sweeten the seeds. Stir to combine.
Add the fruit puree to the serving plate/glass, slowly pouring it into the center of the chia seeds to create the pattern.
Serve the chia seed drink fresh and crunchy. Enjoy!
