Chia Seeds on a Gluten Free Diet

Chia seeds are the tiny seeds of the chia plant (Salvia Hispanica). As chia seeds do not come from the Poaceae family of grasses but share similar nutritional and culinary characteristics with the “true cereal grains” that do, they are considered a pseudocereal. Like their closest pseudocereal sibling, amaranth, chia seeds are native to Mexico and Central America, where they were domesticated by the Mayans and have been eaten as a staple ever since. 

Chia seeds join all the other pseudocereals in being protein powerhouses. They contain the nine essential amino acids our body needs to function properly, making them a great plant-based protein and an excellent source of their titular strength. Where they differ, however, is in their extremely rich omega-3 content and the fact that over 80% of their carbohydrates take the form of dietary fibre. Calorie for calorie, this makes these tiny seeds one of the most nutrient-dense foods in the world. 

Chia flour is the flour made from grinding chia seeds down into a fine powder. As chia flour is made from whole chia seeds, it contains the same impressive nutrient profile as the seeds themselves. Cooking with chia flour is therefore an excellent way of sneaking in extra essential nutrients, especially as its mild taste doesn’t affect the flavour of the final bake. 

Gluten is the protein found in certain “true cereal grains” such as wheat, barley and rye. As chia seeds are not “true cereals” but pseudocereals, they are 100% naturally gluten free. This means that anyone with coeliac disease, gluten intolerance or non-coeliac gluten sensitivity can also enjoy all the health benefits that chia seeds have to offer. 

Chia flour is just as gluten free as the chia seeds that make it – that’s 100% gluten free. Therefore, chia flour is a great choice for making nourishing gluten free bakes and batter-based recipes that everyone can appreciate. To enjoy it like the Aztecs did, toast the chia seeds before milling or look for toasted chia flour in shops.  

Chia seeds are small, oval-shaped beads that are no more than 2mm long and have a smooth, shiny exterior. They can be either black or white but should never be brown – brown seeds are not fully ripe and so won’t contain the full nutritional benefits of chia. 

Because chia seeds are hydrophilic, they are highly absorbent. When soaked in liquid, a transparent jelly forms around them giving them an appearance akin to frogspawn. But don’t let that put you off because chia in this form is extremely hydrating and has important binding and thickening culinary functions – see below. 

The great thing about the taste of chia seeds is that they have no taste, which means they can be added to absolutely everything and anything. 

Chia seeds are best known for providing long-lasting power. Aztec warriors and foot messengers used chia seeds to keep them going for hours on end, and to this day the Tarahumara tribe in Mexico famously use chia seeds to fuel their 100-mile runs by making them into a drink called Iskiate or chia fresca. For those with less extreme goals, the versatility of chia seeds mean they can be used in practically any dish to up the energy and nutrient content.  

Chia seeds are also used for specific culinary functions. Their ability to gel makes them great for replacing eggs in vegan cooking, substituting pectin to produce sugar-free jam, naturally thickening soups and sauces and improving the texture of gluten free breads and bakes.  

Just as you know that any food called “strength” is going to be good for you, so you know that any nutritious and versatile gluten free food is going to be in your favourite Schär products and recipes.  

We are particularly fond of using chia seeds and chia flour in breads and doughs. Whole chia seeds add grainy goodness to our sandwich ai semi and pane casereccio ai semi gluten free bread loaves, while chia flour gives our pizza veggie an extra kick. Over in our recipes corner, chia seeds are our ingredient of choice for lending texture and nourishment to our gluten free multigrain, dried tomato and Brazil nut bread ideas.  

As if there weren’t already enough good things going about chia seeds, here’s another: chia seeds can be eaten raw. This means that there is no preparation time involved in eating chia seeds; accessing all the nutritional advantages of this pseudocereal superfood is literally as easy as opening the bag and sprinkling them over whatever’s in front of you. Mix a tablespoon of chia seeds into your morning muesli, strew some over your salads, blend them into your smoothies or fold them into your bread and cake doughs. 

To use chia seeds as an egg substitute in vegan bakes, stir one tablespoon of chia seeds into three tablespoons of warm water for every “egg” the recipe calls for. Let the mixture sit and gel for around five minutes before using. 

To make the Tarahumara’s natural energy drink – Iskiate or chia fresca – stir 1-2 tablespoons of chia seeds into around 500ml of water, along with freshly squeezed lime juice and your sweetener of choice. Leave to sit for five minutes, give it a good stir and leave to sit again for as long as you like. We can’t guarantee you’ll be able to run 100 miles after drinking it, but you’ll most certainly be refreshed and energised for several hours!