BonPom E-Book 25 - Chia Protein by BonPom

E-Book 25

C H I A P R O T E I N

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A I H C in e t o r P r e d w o P

ver 5000 years ago the Aztecs, the Mayans and the South American Indians relied on chia seeds as a staple crop, along with maize, beans and amaranth. The seeds were eaten alone or combined with other grains, mixed with water to make a drink, ground into flour, pressed for oil and included in medicines. Aztec warriors and runners are believed to have sustained themselves on one tablespoon of chia seeds a day, hence its reputation as the “runner’s seed”. The seeds were so prized by the Aztecs that they were offered to gods during religious ceremonies and used as currency. Recent research into the nutritional and health giving properties of chia seeds have confirmed their status as a highly beneficial food, worthy of celebration.

Chia as a Source of Protein

BonPom’s chia protein is made by carefully removing some of the oils from the chia seeds, resulting in a product that is high in protein and soluble fibre with a small amount of beneficial omega 3 & 6 fatty acids. Good quality dietary protein provides the amino acids needed for the renewal of many body structures including the bones, muscles, skin, hair and nails, as well as for body functions such as in the production of some hormones, enzymes and antibodies. Chia protein contains a good range of amino acids, and is particularly rich in aspartic acid, arginine and glutamic acid. Lysine is the limiting amino acid (1) meaning it works well in combination with pulses such as peas, beans and lentils. Research has found that adding chia seeds to flour when making bread improves the protein and essential fat content of the bread (2), making it a highly nutritious food. Children, athletes, pregnant and breast feeding women, and those recuperating from illness may all benefit from the regenerating effects of chia protein.

Protein that doesn’t lead to constipation! Chia Protein Properties Unlike many sources of protein, chia protein powder is an excellent source of soluble fibre so does not contribute to constipation. In fact, quite the contrary, it has excellent water holding capacity (1) meaning it may help to lubricate and hydrate the intestines. This can help to improve bowel movements for those who suffer from either constipation or diarrhoea. It also aids the removal of toxins, prolongs hydration in the body and maintains electrolyte balance.

Chia Protein and Exercise or a range of reasons many athletes nowadays are reluctant to engage in traditional carbohydrate loading before an event. In the past this often involved eating huge amounts of pasta which provides carbohydrates but little else, nutritionally speaking. So, what can replace the pasta? It turns out that chia may be the ideal substitute. Research has found that chia seeds provide a good alternative to carbohydrate loading prior to endurance events. This allows athletes to reduce their sugar and carb intake, whilst increasing their protein and omega 3 intake. In the study 50% of the usual carbohydrate was replaced with chia seeds (3).

In conclusion, the properties of chia protein include: • Provides easily digested plant protein suitable for

vegans, vegetarians and those with food intolerances or allergies. • Provides omega 3 and 6 essential fats. • Provides a rich source of plant based antioxidants,

vitamins and minerals, including calcium. • Provides dietary fibre, which is satiating and cleansing

to the intestines. • Helps to increase endurance and repairs muscles

and tissues. • Stabilises blood sugar levels and reduces insulin

resistance.

Cooking with BonPom’s Chia Protein Chia Protein, Blood Sugar Control and Powder Being gluten free and of low allergenic potential chia protein powder Abdominal Weight Protein eaten with meals and snacks has the beneficial effect of slowing down the release of sugars from carbohydrates. This reduces the post-prandial rise in blood sugar levels and consequently decreases the need for insulin. Keeping insulin levels low reduces the risk of many chronic health problems including abdominal weight gain and cardiovascular disease. Chia protein has double benefits when it comes to keeping blood sugar levels stable because it not only provides all the beneficial effects of protein as outlined above, but also contains a mucilaginous fibre which swells up when combined with liquids to form a thick gel. When eaten, this gel creates a physical barrier that slows down the action of digestive enzymes on the carbohydrates eaten with the chia. This means hunger is kept at bay for longer, making chia protein a great food for those trying to loose weight or wishing to stave off abdominal weight gain and its associated health problems. Recent research supports the beneficial effects of chia on blood sugar and insulin with findings that chia seeds prevent dyslipidaemia and insulin resistance, improve glucose tolerance and reduce visceral fat in rats fed a high sucrose diet (4).

can be used in many recipes as a substitute for more problematic or lower nutrient foods. Chia remains nutritionally sound when heated to gas mark 4 or 180C in the oven so is suitable for use in baked goods. Its thickening property means that chia protein powder can be used to thicken sauces and gravies.

Chia as Egg or Fat Replacement To use chia gel as an egg or fat substitute combine 1 tbsp of chia protein powder with 3 tbsp of water and leave to soak for 10-15 minutes – it helps to stir it after 5 minutes to stop it clumping. This forms a gel which can be used as an equivalent to one egg in cakes or muffins. Alternatively, replace half the butter in recipes with an equal portion of chia gel or use it as a thickener in sauces. Any liquid can be used to make the chia gel depending on what you want to use it for; water, oat or nut milk, fruit juice or stock are all suitable. Chia protein powder can be added to porridge, muesli, fruit spreads, soups, yoghurt, smoothies, apple sauce, puddings, breads, baked goods and salads. Go ahead and experiment with using BonPom’s chia protein powder in your own recipes, but here are a few to get you started.

Recipes Chia Protein Pancakes

Banana Chia Muffins Vegan and gluten free 3 tbsp BonPom’s chia protein powder

Vegan and can be gluten free

9 tbsp water

3 tbsp BonPom’s chia protein powder

2 bananas – mashed

1 tsp ground cinnamon

4 tbsp of coconut oil or olive oil

2 tbsp maple syrup (optional)

1 tbsp stevia (optional)

1 tsp vanilla extract

1 cup of almond, oat or soya milk

1½ cups of almond milk, soya milk or oat milk

½ cup of ground almonds

1 tsp apple cider vinegar

1 cup of gluten free flour blend

1½ cups wheat flour or gluten free flour blend

½ cup of yellow corn flour

2 tsp baking powder

2 tsp of baking powder

½ tsp salt Olive oil or coconut oil for frying Put the chia protein powder into a bowl with the cinnamon, maple syrup, vanilla extract, almond milk and apple cider vinegar. Stir well and leave to sit for 5-10 minutes to allow the chia to swell up. In a separate bowl combine the flour, baking powder and salt. Mix the wet and dry ingredients together and leave to sit for a few minutes. Heat some oil over a medium heat in a heavy bottomed frying pan. When the oil is good and hot add a scoop of the pancake batter to the pan and tip the pan to allow the mixture to spread into a circle. Flip it over when bubbles appear in the middle of the pancake. Cook until both sides are lightly browned then remove from the pan. Continue until all the batter has been used up. Serve with your favourite toppings.

2 tsp of ground cinnamon Put the chia protein powder in a bowl and stir in the 9tbsp of water. Leave to soak for 15 minutes. Meanwhile, prepare your muffin tray with muffin cases or oil to lubricate the tray. Mash the bananas in a bowl and add the oil, stevia and milk. In a separate bowl combine the ground almonds, flours, baking powder and cinnamon. Combine the banana mixture with the dry ingredients then add the chia gel mixture and stir well. Spoon the mixture into the muffin moulds and bake at gas mark 5/190C for 15-20 minutes until the muffins feel spongy when pressed.

References: Olivos-Lugo BL, Valdivia-Lopez MA, Tecante A. Thermal and physicochemical properties and nutritional value of the protein fraction of Mexican chia seed (Salvia hispanica L.). Food Sci Technol. Int. 2010 Feb;16(1):89-96 Justo MB, Alfaro AD, Aguilar EC, Wrobel K et al. Integral bread development with soybean, chia, linseed, and folic acid as a functional food for women. Arch Latinoam Nutr.2007 Mar;57(1):78-84 Illian TG, Casey JC, Bishop PA. Omega 3 Chia seed loading as a means of carbohydrate loading. J Strength Cond Res. 2011 Jan;25(1):61-5 Chicco AG, D’Alessandro ME, Hein GJ, Oliva ME, Lombardo YB. Dietary chia seed (Salvia hispanica L.) rich in alpha-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. Br J Nutr. 2009 Jan;101(1):41-50