Iskiate Energy Drinks, plus a dead-easy Chia Pudding recipe..
Here's how to prepare chia seeds at home.
If you have read Born to Run, you will, no doubt, know all about chia seeds. These little black seeds, originating from the mint family, are covered extensively in this text, in particular for their role in the Tarahumara tribes’ diet. The eating habits of this tribe (known as “the running people”) have inspired a generation of endurance athletes and their Iskiate drink (a combination of chia + citrus) is now a popular energy drink, and digestive tonic, which is easy to prepare in any home kitchen (scroll down for the recipe).
While I am not an athlete, I do face the challenge of feeding, organising and parenting two very energetic children every morning, during (what I call) ‘the marathon hour’. And chia - be it in the form of iskiate, chia flours or chia pudding, is a lifesaving option to have on hand in the kitchen.
Hello chia seeds!
Chia seeds are currently very popular amongst nutritionists. They are a great source of protein, fibre, plant-based omega-3 fatty acids and key minerals such as manganese, calcium and phosphorus.
But to get the most out of chia seeds, it’s best to prepare them properly; with pre-soaking, sprouting or long, slow, gentle cooking.
Chia seeds contain a tough, protective outer coating on the exterior of the seed. During the soaking process, this outer coating breaks down to a high-viscosity mucilage, which releases the enzyme inhibitors and other protective factors. Hence the pre-soaking or sprouting phase makes the seeds easier to digest, and the nutrients more bioavailable.
Iskiate Chia Energy Drink
This is a simple energy drink made with a base of chia seeds, citrus juice and a pinch of sweetener such as honey (which is optional).
To prepare; place 1 tablespoon of chia seeds in a glass jar, then add roughly 2 tablespoons of boiling water. Stir well with a teaspoon, then allow it to settle for 5-10 minutes. Add the juice from 1 lemon or lime, plus a dash of honey (optional), and continue to stir. The drink can be consumed after 20 minutes of ‘resting’. It can also be left for a few days to ‘ferment’ and allow the seeds to truly soften.
This tonic is best taken first thing in the morning. Due to the high fibre content of the chia, it will have a mild laxative effect if it’s taken on an empty stomach, and should always be taken with plenty of water. It can also be added to smoothies or other meals for a fibre boost.
Chia Flour + Egg Replacement
Chia flour is easy to make and is a great addition to gluten-free or egg-free recipes as a binding agent - replacing eggs or white flour. To make chia flour, the chia needs to be finely ground to a flour-like consistency. If you have a high speed blender or thermomix, this is quite easy (blend on high for 30-40 seconds, until seeds turn into flour).
To make an egg replacement - mix 1/2 tablespoon chia flour with 1 tablespoon boiling water. Mix well and let it expand for 10-15 minutes, before adding it to your cooking
Easy Chia Pudding
For the morning marathon-run (the panicked hour in which we eat, dress, and load ourselves into the car for school), these puddings are ideal. They are low in sugar, rich with healthy fats, and quick and easy to prepare. Here’s the full recipe below, enjoy. I combine our puddings with a low-sugar, berry-chia jam (full recipe on my instagram feed). If you aren’t on instagram, send me a wave in the comments and I will share it below.
Instant Chia Pudding Recipe
What you will need:
1/3 cup black chia seeds
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