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Spanish Sage Seeds - Application in the Kitchen
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Spanish sage seeds, commonly referred to as chia seeds, offer a multitude of health benefits. Therefore, it is worthwhile to incorporate them into the daily diet.
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The distinctive features of Spanish sage seeds
Spanish sage seeds (Salvia hispanica L.), commonly known as chia seeds, have become an indispensable part of daily diet, added to various types of foods. The growing interest in this product may be attributed to its beneficial effects on health, as it possesses, among other things, hypoglycemic, hypotensive, gut-improving, neuroprotective or anti-inflammatory properties (S. Motyka, H. Ekiert, A. Šopa 2021). Spanish sage is a plant from the mint family that was already cultivated in 3400 BC on the territory of present-day Mexico and Guatemala (J. Karbowska, Z. Kochan 2018).
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Nutritional components in chia seeds
Chia seeds are rich in polyunsaturated fatty acids (25–35%), making them a valuable component of the diet (A. Kargulewicz et al. 2016). Additionally, the product contains 30–34% fat, 37–42% carbohydrates, and 16–26% protein. Carbohydrates in chia seeds are predominantly represented by dietary fiber, which exhibits a significant water-binding capacity. As a result, adding seeds to a meal can provide a feeling of fullness and support the function of the digestive system. Moreover, chia seeds contain numerous phenolic compounds with proven antioxidant activity, such as caffeic acid and quercetin, which can contribute to a reduction in the risk of cardiovascular diseases (S. Motyka, H. Ekiert, A. Szopa 2021). Chia seeds are also a source of various vitamins and minerals, such as calcium, phosphorus, and magnesium (S. Motyka, A. Szopa 2021). In 100 g of chia seeds, one finds 486 kcal of energy, 16.5 g of plant protein, 30.7 g of total fats (with 17.8 g comprising beneficial ALA omega-3s), 42.1 g of carbohydrates (including 34.4 g of dietary fiber), 631 mg of calcium, and 335 mg of magnesium.
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Utilization of chia seeds in culinary arts
Chia seeds are an excellent component for preparing delicious desserts, making them an ideal ingredient for numerous dishes. Incorporating chia seeds into a beverage or salad will undoubtedly significantly enhance the nutritional value of the meal.
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Chia Seed Chocolate Dessert for Takeaway
Preparation time: 15 minutes + refrigeration time Ingredients (per 1 serving): chia seeds – 2 tablespoons (16 g), milk – 1⁄2 cup (120 ml), banana – 1 piece (120 g), cocoa – 1 teaspoon (5 g), almond flakes – 1 teaspoon (5 g), peanut butter – 1 tablespoon (10 g). Instructions: 1. Pour milk over chia seeds, add cocoa and mix well. Leave in the refrigerator for about an hour. 2. After this time, remove the pudding and mix again. 3. Peel the banana and cut it into slices. 4. Transfer 1⁄2 of the pudding to a bowl and place half of the banana slices on top. 5. Then add the remaining pudding and banana. 6. Decorate the top of the dessert with almond flakes and peanut butter. Nutritional value (per serving): – energy: 351 kcal, – protein: 12.2 g, – fat: 15.3 g, – carbohydrates: 46.7 g.
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Fruity drink with chia seeds
Preparation time: 10 minutes Ingredients (for 1 serving): banana piece (120 g), natural yogurt serving (150 g), milk 5 spoons (50 ml), spinach leaves handful (25 g), chia seeds spoon (8 g). Preparation: 1. Peel the banana, cut it into smaller pieces, and place it in a bowl. 2. Add the remaining ingredients, mix everything until a smooth consistency is achieved. Nutritional value (per 1 serving): energy: 268 kcal, protein: 10,2 g, fats: 8,8 g, carbohydrates: 41,1 g.
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Morning blend with chia seeds
Preparation time: 15 minutes Ingredients (per 1 serving): – apple pieces (200 g), – oatmeal (30 g), – natural yogurt (150 g), – chia seeds (16 g), – Italian nuts (16 g), – cinnamon (0.2 g). Preparation: 1. Pour hot water over oatmeal and let sit for 5 minutes to swell. 2. Add apple pieces to a bowl of natural yogurt. 3. Mix in swollen oatmeal, chia seeds, and chopped Italian nuts. 4. Sprinkle with cinnamon. Nutritional value (per serving): – energy: 488 kcal, – protein: 14.4 g, – fat: 22.7 g, – carbohydrates: 64.3 g.
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Chia seed pudding with yogurt and mango puree
Preparation time: 25 minutes Ingredients (per serving): mango 1⁄2 slice (140 g), natural yogurt serving (150 g), chia seeds 2 teaspoons (16 g), Italian nuts 3 teaspoons (12 g), erythritol teaspoon (5 g). Preparation: 1. Combine the chia seeds with the natural yogurt and let it rest in the refrigerator for 15 minutes. 2. In the meantime, prepare the mango puree: peel the mango, cut it into pieces, and mix it with erythritol. 3. After the time has elapsed, take the chia seed pudding out of the refrigerator and pour the mango puree over it. 4. Sprinkle with Italian nuts and serve. Nutritional value (per serving): – energy: 332 kcal, – protein: 10.8 g, – fat: 18.2 g, – carbohydrates: 36.3 g.
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• 25.03.2026
mgr Karbowska J., Kochan Z., Szałwia hiszpańska (chia) jako bogate źródło kwasów wielonienasyconych n-3 o działaniu przeciwmiażdżycowym i kardioprotekcyjnym, „Postępy Higieny i Medycyny Doświadczalnej” 2018, 72, 307–317. Kargulewicz A. et al., Ziarna chia jako wartościowy produkt racjonalnej diety – zastosowanie w profilaktyce chorób metabolicznych, „Pielęgniarstwo Polskie” 2016, 1(59), 87–90. Motyka S., Ekiert H., Szopa A., Skład chemiczny, aktywność biologiczna i zastosowanie nasion chia (Salviae hispanicae semen), „Farmacja Polska” 2021, 77(11), 651–661. Seeds, chia seeds, dried, fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients (28.09.2022).
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