March 23rd is National Chia Day!

In the realm of superfoods, chia seeds stand out as tiny dynamos packed with an impressive array of nutrients. These small seeds, derived from the Salvia hispanica plant native to Mexico and Guatemala, have been valued for their nutritional benefits for centuries, dating back to ancient Aztec and Mayan civilizations. Today, chia seeds continue to gain popularity as a versatile and nutrient-dense addition to modern diets.

Despite their minuscule size, chia seeds boast an impressive nutritional profile. They are particularly rich in omega-3 fatty acids which are essential for heart health, brain function, and reducing inflammation in the body. Chia seeds also contain a notable amount of protein, making them a valuable source of plant-based protein for vegetarians.

One of the standout features of chia seeds is their exceptional fiber content. Just a single ounce (approximately 28 grams) of chia seeds provides a whopping 10 grams of fiber, which is about one-third of the recommended daily intake for adults. Fiber plays a crucial role in digestive health by promoting regularity. preventing constipation and supporting a healthy gut microbiome. Additionally, the soluble fiber found in chia seeds may help lower cholesterol levels and stabilize blood sugar levels, which is beneficial for overall heart health and diabetes management.

Chia seeds are also loaded with antioxidants, which help protect the body against oxidative stress and damage caused by free radicals. These antioxidants, including flavonoids and phenolic compounds, have been linked to a reduced risk of chronic diseases such as heart disease, cancer, and diabetes. Incorporating antioxidant-rich foods like chia seeds into your diet can help boost your body's defense mechanisms and promote long-term health.

One of the great things about chia seeds is their versatility. They have a mild, nutty flavor that pairs well with a variety of dishes, making them easy to utilize in your daily diet. Chia seeds can be sprinkled over yogurt or oatmeal, added to smoothies, used as a topping for salads or soups, or mixed into baked goods such as muffins and bread. They can even be used to make a nutritious pudding by soaking them in liquid until they form a gel-like consistency.

Chia seeds may be small, but they pack a nutritional punch that belies their size. Try working some chia seeds into your diet on a regular basis to give your body essential nutrients that will contribute to your overall health and well-being.

Lemon Chia Seed Mini Muffins

1 cup all-purpose flour, nut flour, or comparable substitute

2 teaspoons chia seeds

1 teaspoon baking powder

¼ teaspoon baking soda

¼ teaspoon salt

½ cup sugar or comparable substitute

1 large egg

¼ cup milk

¼ cup unsalted butter, melted

2 teaspoons lemon zest

Preheat oven to 350 degrees Fahrenheit and butter or grease mini muffin pan. Set aside. In a large bowl, whisk together flour, chia seeds, baking powder, baking soda, and salt. Set aside. In a separate bowl, add sugar, egg, milk, butter, and lemon zest. Mix until fully combined. Add wet mixture to dry mixture and stir until just combined. Fill mini muffin tins halfway with batter. Bake for about 12-14 minutes until a toothpick inserted in the middle comes out clean. Allow pan to cool for 5 minutes before removing muffins from pan. If needed, use a butter knife around the edges of the pan to loosen your muffins. Enjoy!