To celebrate the holiday season this year, Love Your Gut has been exploring healthy foods from around the world so that you can all add a bit of sunshine to your diet. This week we look at two healthy foods from South America; Quinoa and Chia seeds.


The consumption of quinoa in South America dates back thousands of years when it was cultivated by the Native Americans and used to supplement their diets of potatoes and corn. Although European migrants in South America were slow to incorporate quinoa into their diets, it has become increasingly popular in western countries. Quinoa, a seed, offers a great nutritional profile, providing a source of fibre, B vitamins, protein and iron. To add to this, it is also gluten free. You can even use it in place of breadcrumbs to coat meat and fish.

Why not try our aubergine, quinoa, feta and fresh herbs recipe for a tasty summer dish:


Chia Seeds

Chia seeds were traditionally consumed in South America by the Aztecs and continue to be consumed in several countries across South America today. Chia seeds are becoming increasingly popular in Europe and are often used in smoothies, as cereal toppings and in bread. Chia seeds are rich in the omega 3 fatty acid alpha-linolenic acid (ALA) as well as fibre, calcium, magnesium and some B vitamins.

Why not try our super easy chia seed pudding recipe below for a healthy treat or even as a refreshing breakfast alternative to porridge in the summer months.


Chia seed pudding


  • 75g chia seeds
  • 450mls of almond or rice milk
  • 1 ½ tbsp of maple syrup
  • 1 tsp of pure vanilla extract
  • A handful of any fresh fruit for topping



  • Place chia seeds, almond milk, maple syrup and vanilla extract in to a medium sized mixing bowl and mix well.
  • Cover and place in a refrigerator overnight or for a minimum of 3 hours. The seeds will absorb the liquid to form the pudding consistency
  • Place the chia pudding in to small bowls, top with your favourite fruit and enjoy!