Ingredient: Chia Seeds

Chia seeds are tiny nutrient-dense seeds from the Salvia hispanica plant, a species of flowering plant from the mint family. They are usually black, but you can also find white chia seeds.

Chia seeds are one of the best natural sources of calcium, and 20g of chia seeds (a heaped tablespoon) provides around 120mg of calcium, which is around the same amount of calcium in 100ml of milk.

Bursting with soluble fibre and mucilage, these clever seeds may help to prevent blood sugar spikes or crashes after eating a meal and promote a feeling of fullness. They can also help a sluggish bowel to move.

Eaten raw and soaked (or blitzed in a smoothie), chia seeds provide good levels of plant-based omega 3 essential fatty acids which are important for healthy skin, as well as dialling down inflammation.

You can soak them overnight in a liquid (try water, coconut water, milk or yoghurt) which releases the gel-like mucilage to get the most nutrition out of them. If you are in a rush 20, minutes soaking is enough.

Chia seeds also make a great thickening agent in puddings, jams or in this Overnight Oats recipe. Or they can be used unsoaked in my Raspberry Chia Smoothie, Blueberry & Chia Bliss Balls or Poppy’s Seeded Bread.

Chia seeds mixed in water make a fantastic natural egg replacement in baking and works beautifully for egg-free cakes, muffins or pancakes.