Mango and Chia Seed Drink, a Gold Mine of Vitamins

One of the most fond memories of my childhood is my father making mango and chia seed drink on summer evenings and raving about chia seeds benefits. He made them with different summer fruit juices, but my favourite was with mango. The sweet ecstasy of mangoes and the chewy, nutty goodness of chia with lots of ice made the hottest of summer evenings tolerable.

The name of Chia seed, an important crop for the Aztecs, means “strength” in the Mayan language, and they were known as “runners food”, considered to be a power food for runners and warriors. They are a gold mine of omega3, potassium, calcium, protein, fibre and antioxidants.

They boost energy, lower cholesterol, aid digestion, stabilise blood sugar, reduce belly fat, prevent cervical and breast cancer, improve dental and bone health, and are considered a powerful anti-ageing ingredient. Most recently, they were found to control diabetes by preventing insulin resistance as well.

Since chia seeds can hold up to 12 times their weight in water, they are great to prevent dehydration. The best way is to soak them because if you choose to eat them without soaking, they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated. Usually the ratio is 1.5 tablespoons in one cup of water.

You can mix them in any of your favourite juices, but if you are making mango juice then choose ripe, sweet mangoes that are less fibrous. I make the juice with Chaunsa, one of Pakistan’s sweetest mangoes.
If the mangoes are sweet you can skip sugar or any other form of sweetener in the recipe.

2 big ripe mangoes
2 cups water
2 teaspoons sugar/honey/agave nectar (optional)
3 tablespoons chia seeds (tukhmilangan)
2 cups warm water

Soak the seeds in 2 cups warm water for at least 30 minutes to 2 hours or, to make it easier, overnight so that you can use them conveniently in the morning. Cover the water and refrigerate till required. The seeds will swell up and become gelatinous.

To make mango juice, peel mangoes and cut the pulp into small pieces. Add mango pulp, 2 cups water and sugar to a blender and whiz till smooth.

Run the juice through a sieve to get rid of any fibres. Mix mango juice and chia seeds in a jug, stir till both are combined well.

Add several ice cubes to glasses and pour the mango chia seeds ecstasy over them.

Serves 4