Iskiate (Hydrating Chia Drink from Born to Run Book)

Prior to reading the book, Born to Run, I was intrigued by chia seeds but mostly added them to my aguas frescas and paletas or sprinkled them over yogurt and cottage cheese. I soon gained a greater appreciation for this special seed after hearing about a chia drink consumed by the famous long-distance runners from Chihuahua, Mexico. Iskiate, also known as chia fresca or chia agua fresca, is a hydrating chia drink made with chia seeds, water, lime juice, and sweetener.

One of the first audiobooks I read was, Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen, by Christopher McDougall. It highlights the indigenous people of Chihuahua, Mexico known as the Tarahumaras. They’re known for running extremely long distances in handmade huaraches, all while nourishing themselves with a mostly vegan diet. One recipe that stood out to me from the book was a chia drink, referred to as iskiate, or chia fresca. McDougall writes:

“It’s brewed up by dissolving chia seeds in water with a little sugar and a squirt of lime. In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone. As tiny as those seeds are, they’re super packed with omega-3s, omega-6s, protein, calcium, iron, zinc, fiber, and antioxidants.“

Christopher McDougall, Born to Run

Without knowing precise measurements, I set out to recreate the recipe and it turned out great.

WHAT IS ISKIATE CHIA DRINK?

Iskiate, also known as chia fresca or chia agua fresca, is a traditional Mexican drink made with chia seeds, water, lime or lemon juice, and sweetener. Chia seeds are soaked in water until they form a gel-like consistency, then mixed with lime or lemon juice and sweetened to taste. It’s the ultimate hydrating drink and provides a boost of energy and essential nutrients.

CHIA DRINK BENEFITS

While small, these seeds pack a nutritious punch.

• Chia seeds are packed with essential nutrients, including fiber, protein, omega-3 fatty acids, antioxidants, and various vitamins and minerals like calcium and magnesium.
• The high fiber content in chia seeds promotes healthy digestion by supporting regular bowel movements and aiding in the maintenance of a healthy gut microbiome.
• Chia seeds have a low glycemic index, which means they can help stabilize blood sugar levels, making them beneficial for individuals with diabetes.
• The omega-3 fatty acids found in chia seeds, particularly alpha-linolenic acid (ALA), may help reduce inflammation and lower levels of LDL cholesterol, thus reducing the risk of heart disease.
• Due to their high fiber and protein content, chia seeds can be a valuable source of sustained energy for athletes and active individuals.

WHY I LOVE THIS RECIPE

• Packed with protein: Although I think I’ll always associate chia seeds with ch-ch-ch-chia pets, I realize that they truly are magical seeds that should be incorporated into our daily diet as often as possible.
• Perfect for meal prepping: This chia drink takes about 5 minutes to prepare. I like to make a larger batch and then portion out the shots into smaller glass jars.
• Easy to drink: Taking chia fresca shots is an easy way to consume large quantities of chia seeds in one gulp!
• Traditional Mexican flavor: This drink reminds me of agua de limón, but is packed with chia seeds for an extra punch of protein.
• Pre-hispanic roots: Iskiate, which dates back to the Aztecs, must have been the inspiration for Mexico’s current-day lime agua fresca, only in a super concentrated form.

If you make and love this recipe, be sure to check out my Grape and Chia Protein Paletas!

INGREDIENTS FOR CHIA DRINK

• Limes: I prefer the smaller key limes, but regular limes, lemons, oranges, or a mix of all three will work in this recipe.
• Chia seeds: Chia seeds are small, nutrient-rich seeds harvested from the Salvia hispanica plant, native to Mexico and Guatemala. I get mine in a large pack from Costco.
• Sweetener: I like to use honey, agave, cane sugar, or simple syrup (boil equal parts water and sugar until sugar is dissolved) in this recipe.

RECOMMENDED FOR THIS RECIPE

4-Ounce Glass Jars with Lids

I like to store my chia drink in mini 4-ounce glass jars like these so that they’re easy to store and drink. VIEW PRODUCT

HOW TO MAKE CHIA FRESCA

1. PREPARE LIME JUICE AND WATER

• Using a hand juicer, squeeze lime juice into water. I squeeze everything into a mason jar for this step.

2. ADD SWEETENER, CHIA SEEDS AND WATER

• Add chia seeds and honey, or sweetener of choice.

3. MIX AND LET SIT

• Cover mason jar with a lid and shake well.
• Let sit for at least one to fours hour at room temperature, shaking every half hour or so. This allows the chia seeds to plump up.

4. CHILL AND ENJOY

• Before chilling, I like to divide my chia drink into 4-ounce mason jars with a lid so they’re the perfect shot size.

TIPS, TRICKS, AND SUBSTITUTIONS

• Use your favorite citrus fruit to make this recipe. Oranges, lemons, tangerines, and even blood oranges work. I’ve even added chia seeds to my Agua de Fresa for a strawberry version of this drink and it’s delicious.
• Adjust the sweetness by adding more or less of your favorite sweetener.
• Eliminate sweetener if you’re on a low-sugar diet.

FREQUENTLY ASKED QUESTIONS

Does this chia drink help with hydration during exercise?

Yes, iskiate can be a good option for hydration during exercise, especially for endurance athletes. The combination of water and chia seeds helps maintain hydration levels and provides a source of energy and plant-based protein.

Are chia seed drinks good for you?

Chia seed drinks like iskiate are beneficial due to their nutrient density, aiding in hydration, promoting digestive health, regulating blood sugar, supporting heart health, assisting in weight management, and providing antioxidants. Unlike store-bought chia drinks, you can control the level of sweetness in this one, which also contains no artificial ingredients or preservatives. Also, if you have diabetes or are watching your sugar intake, my advice would be to reduce or eliminate the sweetener in this recipe altogether.

How long does iskiate last?

This chia drink will last for at least one week in the refrigerator, in airtight glass jars with lids.

Is iskiate suitable for vegans?

Yes, iskiate is vegan-friendly as long as you use plant-based sweeteners like agave syrup or sugar.

How do you pronounce, “iskiate”?

It’s pronounced “iss-kee-AH-teh.”

What do chia seeds taste like?

Chia seeds have a mild, nutty flavor with a texture similar to poppy seeds when dry. When soaked, they become gelatinous and take on the flavor of the liquid they’re in. They’re much easier to consume in larger quantities when soaked in liquid!

Do chia seeds cause constipation?

Actually, chia seeds are believed to help prevent constipation due to their high fiber content, which promotes regular bowel movements. However, consuming large amounts without adequate fluid intake may lead to constipation in some individuals. Moderation and hydration are key.

LOOKING FOR MORE INSPIRATION?

• Lime Agua Fresca with Chia Seeds
• Naranjada (Sparkling Orange Agua Fresca)
• Cucumber and Chayote Agua Fresca
• Pineapple Cucumber Agua Fresca
• Watermelon Lime Agua Fresca

Originally Published: April 23, 2018

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