Chia Seeds, the "Running Food"

Chia seeds are an ancient superfood from the Central American region. It is said that the Aztec warriors survived on only Chia seed during the conquests. Native Americans of the South West were said to get by on only 1 teaspoon of Chia seeds on a 24 hour forced march. Other Native Americans, on the trade route from the Colorado River to California, would bring only Chia seed for sustenance. Chia seeds were so valued by the Native Americans that they were even used as a form of currency at one stage. The Tarahumara Indians of Mexico, made famous in the Born to Run book, carried with them a blend of maize and chia seeds on their ultra runs through the desert.

Chia seeds are high in protein, fibre, omega-3 fatty acids, antioxidants, calcium, iron, manganese and phosphorous. As well as being exceptionally nutritious, Chia seeds have a special property which makes them the ideal endurance food. When they are soaked in water, the soluble fibre forms a thick, gel like mass. It is believed that when Chia seeds are eaten, the gel-forming reaction occurs in the stomach, forming a barrier between carbohydrates and digestive enzymes, thus slowing the conversion of carbohydrates to sugar. The net result is that Chia seeds are a super slow release energy source, avoiding the usual blood glucose highs and lows. The other important result of this gel-forming reaction is the retention of water. Chia seeds are exceptionally hydrophilic, able to absorb up to 12 times their weight in water. When in the gut, this means that water loss is minimized and electrolyte balance is maintained for longer.

Chia seeds can be added to smoothies, sprinkled over meals, or ground and added to baking. Find them in health food stores. Here are some nice recipes:

Chia energy gels

1 Tb chia seed, ground
1 Tb coconut oil
1 Tb lemon juice
1 Tb honey
3 soft dates
1 tsp lemon zest
pinch salt or ground seaweed

Blend all ingredients until smooth. This makes one gel. It is easier to make a whole lot and freeze what you do not need. The mixture remains soft when frozen. This is really great on longer runs - it has everything your body wants and goes down easily because it is all natural.

Marching Crackers

1 cup Chia seeds
1 cup linseeds (flaxseeds)
½ cup cacao or cocoa powder
½ cup honey, agave, or maple syrup
½ cup raisins

Soak the Chia seeds and linseeds overnight in 2 ½ cups of water. Add the other ingredients and mix thoroughly. Spread onto a non-stick tray and bake at 50 degrees C for several hours or until crisp. Alternatively, use a dehydrator – dry for 12 hours then flip and dry a further 6 hours.

Chia Seed Porridge

1 T Chia seeds
1T linseeds (flaxseeds)
1T cacao or cocoa powder
1T honey, agave or maple syrup
1 cup any kind of milk

Soak everything overnight and enjoy for breakfast!