How to Make Iskiate (Hydrating Indigenous Chia Drink)
Iskiate, also known as chia fresca or chia agua fresca, is a hydrating chia drink made with chia seeds, water, lime juice, and sweetener.
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.
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 THE FAMOUS ISKIATE CHIA DRINK?
Iskiate is a traditional Mexican drink made with chia seeds, water, lime and sugar. Chia seeds are soaked in water until they form a gel-like consistency, then mixed with lime juice and sugar. 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 loaded 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.
- Chia seeds have a low glycemic index, which means they can help stabilize blood sugar levels.
- 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.
If you make and love this recipe, be sure to check out my Grape and Chia Protein Paletas!
INGREDIENTS FOR CHIA FRESCA 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: 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 BY LOLA 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 3 tablespoons 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.
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
Iskiate (Hydrating Chia Drink)
Ingredients
- 1.5 cups water
- 3 limes lemons will also work
- 3 tablespoons chia seeds
- 2 tablespoons honey or to taste
Instructions
- Using a hand juicer (or your hands), squeeze lime juice into water. I like using a mason jar for this step. Be sure to remove any lime seeds.
- Add chia seeds and honey or sweetener of choice.
- Cover mason jar with a lid and shake well. Let sit for at least one to four hours at room temperature, shaking every half hour or so. This gives the chia seeds time to plump up.
- Chill and enjoy or divide into smaller 4-ounce glass jars with a lid.
A Note from Lola
SERVING SIZE
- This recipe yields approximately 12 ounces, or 3 4-ounce shots.
- Serving size should be 4 ounces.
RECIPE VARIATIONS
- 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.
- Use sweetener of your choice for this recipe and adjust level of sweetness to your liking. I prefer to use honey, agave, simple syrup, or cane sugar.
- If you have diabetes or are watching your sugar intake, my advice would be to reduce or eliminate the sweetener in this recipe altogether.
Nutrition
Originally Published: April 23, 2018
Lola’s Cocina is a small business that earns various revenue streams. This includes sponsored posts and affiliate commissions from linked products, which I use and love, at no extra cost to readers. This income helps sustains the site.
Lola Wiarco Dweck
Lola is a Mexican-American recipe developer, writer, and cooking instructor who loves sharing her culture with the world. Growing up in California and spending summers in Mexico, Lola celebrates her family’s Mexican recipes and vibrant culture through Lola’s Cocina.
I love this post, and that book sounds very interesting! I must admit that when it comes to reading, I tend to “read” cookbooks more than anything, but this sounds super interesting. Roberto has told me about the Tarahumanas before and their incredible ability to run long distances; I would love to read that book. I remember the first time I ever tried chia was in Chiapas, long before it was popular in the U.S. I loved the jelly-like texture of the chia after it had been hydrated.
Thank you, Nicole! I’m much better at listening to audiobooks than reading, mostly because I can still cook and clean while listening. I had put off paying for the audiobook subscription, but it’s the best investment I’ve made in myself! I’m not even a runner but (it’s actually my least favorite form of exercise), but this book is super interesting.
I love the texture of chia, too. I’ve seen some interesting jams with chia that I want to try!
I have to make these for my daughter training for the cross country team!
I make a larger batch and then separate them into shot-sized mason jars. My kids love them. I think they like the funky texture of the plumped up chia seeds, which is actually what helps your body stay hydrated.
Thank you for this! As a runner this is really good for me in the mornings.
You’re very welcome. Hope it helps keep you hydrated. I’m always looking for natural alternatives to all of those goops and gummies for athletes.
I didn’t know this about chia, I’ll try it before yoga, Thank you!!