This article is dedicated to two different types of seeds: flax seeds (now known and widespread in the homes of those who are attentive to well-being) and chia seeds (newcomers to the market but who deserve a very respectable position) that due to their nutritional properties can be defined Superfoods .
Chia seeds and flax seeds are small seeds with great nutritional properties: they are in fact a mine of fibers, minerals, essential fatty acids, enzymes, antioxidants and proteins.
They have an important nutritional value and possess the characteristic of being able to be added to recipes without changing their flavor but bringing considerable benefits for well-being.
Let's see in detail the differences between these two types of seeds and how we can use them.
Chia seeds
Chia seeds are among the new arrivals on the European and Italian markets but in reality their use dates back to the times of the Aztec warriors who hired them to increase their energy and their resistance during battles.
Chia seeds have excellent nutritional properties: they are rich in fiber, antioxidants and proteins and contain omega-3 abundantly. Remember that omega 3 are essential fatty acids that our body is not able to produce on its own and must therefore be introduced with food.
In addition, chia seeds are also an excellent source of calcium : these small seeds contain calcium in quantities up to 3 times higher than milk. Their intake would therefore be taken into consideration especially by vegans and those at risk of osteoporosis .
They can be taken raw in the dose of one or two tablespoons a day. In this way they can be added to salads but also to risottos, barley, legumes and cereals. Also excellent in fruit salad or in yogurt: they do not alter the flavor but add crunchiness to the dish. In winter they can be used in addition to soups, velvety and vegetable soups.
Soaked in room temperature, they absorb the liquid in a quantity equal to 10 times their weight. A gel is thus formed, the chia seed gel, which can be used for different purposes. If soaked in water and / or vegetable milk for at least 5 -10 minutes the obtained gel can replace the eggs in the preparation of vegan dishes. If the soaking has occurred in water during the night it is possible to drink the gel in the morning on an empty stomach to stimulate intestinal functions.
Flax seed
Flax seeds are derived from the flax plant and have been known and used for a long time. They are rich in alpha linolenic acid - an essential fatty acid of the omega 3 series with anti-inflammatory properties. They are an excellent source of fiber, potassium, magnesium and calcium.
To get the best from these seeds and facilitate the absorption of nutrients it is recommended to grind them before ingesting them. They can be added to cereals, salads to yoghurt and smoothies for an extra dose of vitamins and minerals in case of deficiency or increased need. Even the linseeds left to soak in water for one night form a useful gel for intestinal function.
The advice is to try to add them to your diet and to help you the next article will contain some practical suggestions ... for now free rein to the imagination and experimentation in the kitchen!
Until next time
Amber Caramatti
