Health food: Chia seeds

What is it?

No, not chai, chia (we have so far been spared the chia latte). Mayans and Aztecs were the first to value the tiny black or white seeds from the plant Salvia hispanica, a member of the mint family. Crunchy like poppy seeds when dry, and slippery like sago (or, erm, tadpoles) when they have absorbed up to 10 times their volume in liquid, they are gluten-free little power bombs of protein, omega-3 fatty acids and dietary fibre, with more anti-oxidants than blueberries and more calcium than a glass of milk.

Where is it?

At Melbourne's new Insta-friendly Raw Trader, owner Emily Samyue is giving raw food a good name (her caramel slice looks better than any traditional version, which is saying something). "We hydrate chia seeds in our own almond milk, and top it with almonds, pistachios and berries" she says. Raw Trader, which specialises in raw, organic, vegan, sugar-free, gluten-free and dairy-free treats, is also getting a name for its elegant chia pudding with mango and coconut. "I like incorporating things like chia in a way that people won't be scared of it," she says.

Chia seeds "make intuitive sense" in the house-made, gluten-free, sugar-free, dairy-free super-food muffins at the newly revamped, fresh-as-a-daisy Ruby's Diner in Bronte, according to owners Ed Devlin and Emma Knowles. They call their paleo-friendly menu philosophy "wellness done well", making the chia-studded muffins with banana, blueberry, brown rice flour, buckwheat, almond milk, cacao nibs, flax, coconut oil and maple syrup. "They drive people crazy because they sell out so fast" says Devlin. "But we like it that way."

Why do I care?

Because they're so very hash-tag friendly #fitspo #eatchia #paleo #gluten-free #dessertforbreakfast #healthierthanthou

Can I do it at home?

Add by the spoonful to porridge, smoothies, desserts, cakes and even jams. Be prepared to get them stuck in your teeth – and because the proteins are water-soluble, keep up that water intake.

Chia and coconut yoghurt

150g natural yoghurt

2 tbsp coconut water or fruit juice

1 tbsp desiccated coconut

1 tbsp honey, maple syrup or agave syrup

1 tbsp chia seeds

fresh fruit for serving

toasted shredded coconut for serving

1. Whisk the yoghurt, coconut water, coconut and honey in a bowl until combined. Add the chia seeds and whisk again, and refrigerate for 30 minutes or until the chia seeds have absorbed the liquid and thickened the yoghurt.

2. Serve in a bowl or a breakfast glass, and top with diced mango, fresh berries and toasted coconut and serve. Or just spoon the chia yoghurt over your muesli, granola or poached fruit.

Makes 1 big/2 small

Sourcing

Chia seeds are available at good health food stores and specialists and some supermarkets.

NSW

Ruby's Diner, Shop 1, 173 Bronte Road, Waverley, 0404 379 585, rubysdiner.com.au

VIC

Raw Trader, 10 Sutherland Street, Melbourne, 0478 692 008, rawtrader.com.au