Chia seeds are a superfood that have many health benefits. They are high in fiber, protein, and omega-3 fatty acids. Chia seeds are also a good source of antioxidants. People like to eat chia seeds because they are nutritious and can help improve overall health.
Chia seeds come from the plant Salvia hispanica L. and were at one time a major food crop in Mexico and Guatemala. Nowadays, there are many ways for us to enjoy chia seed or mix it with other foods or depend on the chia seed recipes. Below are some simple tips we recommend for you, scroll to the bottom of this article to get all the information you need.
Nutrition Benefits of Chia Seeds
According to the American Society for Nutrition, chia seeds contain insoluble fiber, which helps you feel fuller for longer and bulks up your stool to prevent constipation. They also provide healthy fats, protein, and antioxidants that protect the cells. Chia seeds contain a variety of minerals, including:
Chia seeds may help control blood sugar. A randomized controlled trial published on Diabetes Cared indicated that adding chia seeds into the type 2 diabetes treatments improve the risk of cardiovascular disease and the maintenance of good glucose and lipid.
No negative side effects were reported.
According to Dr Andrew WeIl on his website, chia seeds contain more omega-3 fatty acids than flaxseeds. Omega-3 fatty acid may reduce the risk of coronary artery disease and improve cholesterol level. Unlike flaxseeds, chia seeds are rich in antioxidants and long-time usage. This food is the good choice for diet.
Ways to Eat Chia Seeds
Chia seeds have mild flavor and contain the taste of the foods that they’re mixed with. When added to the liquid, their size is increased many times and forms a gelatinous coating that is easy to swallow and digest.
You can add chia seeds directly in the liquid such as fruits or yaourt. Eating with the purpose of making chia gel. You may make chia gel by stirring ⅓ cup of chia seeds into 2 cups of warm water and let the mixture thicken. The longer the time sits, the thicker the gel gets. Chia seeds also may be ground.
Don’t be shy eating chia seeds as you have never made it before. It is easy to explore their healthy benefits all day.
Smoothy is one of the most popular drinks to have chia seeds. A tablespoon or a little fresh chia seeds or chia gel is all you need to add texture and nutrition for your fruits or smoothies.
This decadent chocolate almond chia seed smoothie is actually quite nutritious. Protein is provided by almonds, and potassium is provided by medjool dates and bananas. For extra richness, use dark cocoa powder.
2. Salad Dressings
Salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice pair well with chia seeds. Most salad dressing recipes call for about a tablespoon of seeds. The more seeds you use, the thicker the dressing will be
By making this chia seed vinaigrette, you can avoid the artificial ingredients found in many salad dressings. Chia seeds are combined with honey, Dijon mustard, and apple cider vinegar.
Chia seed pudding can be found on the menus of organic cafes and health food stores, but it’s simple to make your own at home. Chia pudding has a similar consistency to tapioca. It’s simple enough to make for breakfast but elegant enough to serve for dessert at your next dinner party.
Almond milk, chia seeds, and vanilla beans are all you need to make vanilla bean chia pudding. Add a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup to this versatile dish. You can also make a tasty parfait by layering the pudding with fresh fruit.
4. Baked Goods
If you don’t like the gelatin-like texture of chia seeds, try incorporating them into baked goods. Chia gel retains moisture in baked goods and can be used in place of eggs or as a thickener. Chia seeds can also be sprinkled on top of muffins or quick breads before baking. In a recipe, replace one whole egg with one tablespoon of chia seeds mixed with three tablespoons of water.
Oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates are used to make these banana chia breakfast muffins. Consider them for a portable breakfast or after-school snack for your children.
5. Granola, Protein Bars, or Energy Bars
Chia seeds add fiber to homemade granola, energy, and protein bars. Make chia seed energy bars with dates, coconut oil, chia seeds, vanilla, and any other ingredients you like, such as dark chocolate, coconut, and dried fruit.
6. Chia Drinks
In health food stores and juice bars, expensive chia drinks are all the rage. Make your own by combining 2 to 3 tablespoons chia seeds with 2 cups water or coconut and 1 cup fruit juice or pureed fresh fruit. Allow the mixture to thicken before stirring and drinking.
Chia Freshca, also called “Mexico lemon juice”, is a refreshing way to use chia seeds. This natural energy drink is made from water or coconut water, lemon or lemon juice, chia seeds and sweetener. Add some mint leaves for extra flavor.
If you want to sneak nutrients into picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are high in sugar, artificial colors, and flavorings, so making your own is a healthier option.
Make blueberry chia popsicles with almond milk, chia seeds, avocado, and frozen blueberries in ice pop molds. Your children will have no idea they are eating healthy!
Chia seeds are an excellent low-carb substitute for breadcrumbs in recipes that call for them. Chia will typically require less chia than breadcrumbs. For most recipes, 1 to 2 tablespoons is all that is required.
This grain-free meatloaf is made with ground beef (or ground turkey or ground chicken), chia seeds, onions, Worcestershire sauce, and chopped vegetables.
Chia seeds and jam may appear to be an odd pairing, but the seeds act as a natural gel thickener. Chia seed jam is thinner than traditional jam, but it is still easy to spread on toast and muffins, as well as drizzle over yogurt, hot cereal, and ice cream.
Add 2 tablespoons chia seeds to 2 cups mashed fresh fruit to make a simple chia seed jam. Allow the mixture to sit for at least 10 minutes after adding any desired sweetener, such as honey or agave. The mixture will thicken and become jam-like as it sits.
Cook the mashed fruit and sweetener for about five minutes over low to medium heat before adding the chia seeds for a thicker jam. Only strawberries, chia seeds, water, and natural sweetener are used in this strawberry chia jam recipe.
Chia seeds are deserving of a spot on any superfood list. They are high in fiber, contain healthy fat, and contain antioxidants. Eating chia seeds is a simple way to improve your nutrition in diet and weight loss.
Chia seeds are safe to eat, but some people may have an allergic reaction to them, according to Cleveland Clinic Wellness. They warn that the seeds may interact with blood thinners like Coumadin and Warfarin. Chia seeds should be consumed with caution by people taking blood pressure medications. If you have any concerns, consult your doctor. On the other hand, some studies find chia seeds can have a lower risk of heart disease. Now let’s do it to expand child menu in food network kitchen.