Benefits :The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight,May Lower Your Risk of Heart Disease,They’re High in Many Important Bone Nutrients,May Reduce Blood Sugar Levels, Reduce Chronic Inflammation.
How To Consume :
A popular way to use chia seeds is in smoothies. A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies.
This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and medjool dates and banana add a healthy dose of potassium. Try using dark cocoa powder for added richness.
2. Salad Dressings
Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice. Add about a tablespoon of seeds to most any salad dressing recipe. The more seeds you add, the thicker the dressing.
Avoid the artificial ingredients and monosodium glutamate (MSG) found in many salad dressings by making this chia seed vinaigrette. It combines chia seeds with honey, Dijon mustard, and apple cider vinegar.
You may find chia pudding on the menu at organic cafes and health food stores, but it’s simple to make your own versions at home. Chia pudding is similar in consistency to tapioca. It’s simple enough to make for breakfast yet elegant enough to serve for dessert at your next dinner party.
All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup. You may also layer the pudding with fresh fruit to create a tasty parfait.
4. Baked Goods
If you’re not a fan of chia seeds’ gelatin-like texture, try adding them to baked goods. Chia gel helps keep baked goods moist and may be used in place of eggs or as a thickener. You may also top muffins or quick breads with chia seeds before baking. Substitute one whole egg in a recipe for 1 tablespoon of chia seeds mixed with 3 tablespoons of water.
Banana chia breakfast muffins are made with oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates. Try them for a portable breakfast or after-school snack for your kids.
5. Granola, Protein Bars, or Energy Bars
Chia seeds give homemade granola, energy, or protein bars a fiber boost. Try making chia seed energy bars made from dates, coconut oil, chia seeds, vanilla, and any add-ins you choose such as dark chocolate, coconut, and dried fruit.
6. Chia Drinks
Expensive chia drinks are all the rage in health food stores and juice bars. Save money and make your own by adding 2 to 3 tablespoons chia seeds to 2 cups water or coconut water and 1 cup fruit juice or pureed fresh fruit. Let the mixture sit until thickened, and stir before drinking.
Chia fresca, also known as “Mexican lemonade,” is a refreshing way to use chia seeds. This natural energy drink is made of water or coconut water, lemon or lime juice, chia seeds, and sweetener. For extra flavor, add a few sprigs of mint.
If you’re looking for a way to sneak nutrients to picky eaters, add chia seeds to homemade popsicles. Most store-bought popsicles are loaded with sugar, artificial colors, and artificial flavorings, so creating your own is a healthier choice.
Grab your ice pop molds and make blueberry chia popsicles from almond milk, chia seeds, avocado, and frozen blueberries. Your kids will never guess they are eating healthy!
Chia seeds make a great low-carb substitute in recipes that use breadcrumbs as a binder. You will typically need to use less chia than breadcrumbs. For most recipes, 1 to 2 tablespoons is all it takes.
This healthy, grain-free meatloaf recipe features ground beef (or ground turkey or ground chicken), chia seeds, onions, Worcestershire, and chopped veggies.
Chia seeds and jam may seem like an odd combination, but the seeds serve as a natural gel thickener. Chia seed jam is thinner than traditional jam, but easy to spread on toast and muffins, or drizzle over yogurt, hot cereal, and ice cream.
To make a simple chia seed jam, add 2 tablespoons chia seeds to about 2 cups of mashed fresh fruit. Add sweetener like honey or agave as desired, and let the mixture sit for at least 10 minutes. As the mixture sits, it will take on a jam-like consistency.
For a thicker jam, cook the mashed fruit and sweetener over low to medium heat for about five minutes before adding the chia seeds. This strawberry chia jam recipe contains only strawberries, chia seeds, water, and natural sweetener.