Chia Seeds, the tiny black seeds with an enormous content of nutrients, are definitely among the healthiest foods in the world. These nutty-flavored seeds have been found with load of fiber, antioxidants and healthy fats as well as other valuable nutrients like iron, magnesium, omega-3, and omega-6. All these substances are extremely beneficial for your health, including cell damage, bowel movements, weight loss, heart health, blood sugar and so on .
For more details about chia seeds nutrition and health benefits of chia seeds, please take a look at these two articles 7 Health Benefits of Chia Seeds and Nutrition Fact of Chia Seeds.
Not only do chia seeds give us opportunities to improve our health, but they also offer us an excellent ingredient used in culinary since they are easy to mixed with other foods or even consumed alone.
Here are 10 popular chia seed recipes that you should take a look to learn how to eat chia seeds in delicious and healthy ways…
1. Chia Seeds As a Topping
The easiest and quickest way to eat chia seeds is making them a topping on your foods like yogurt or oatmeal. In this way, you just have to sprinkle them over the dishes instead of cooking the seeds. You can also mix them well with the foods to make the dishes pulpy and gelatinous.
The amount of the seeds you should use in this chia seed recipe is 1-2 tablespoons. For instance, in the morning, use 1-2 tablespoons to sprinkle over your cereal, oatmeal or yogurt. For lunch or dinner, also use the same amount to mix with sandwich ingredients or salad dishes. You can adjust the quantity as you wish.
Note that if you prefer crunchy foods, do not let the seeds sit on liquid foods for too long since it can absorb water easily and quickly. Instead, add the seeds to your foods just before eating to enjoy the crunch.
2. Mix Chia Seeds into Muffin or Baked Goods
Another way on how to eat chia seeds you should try is adding them into baked goods such as bread, muffin, pancake, waffles, etc. Since the seeds have little flavor, they seem to make no change to your foods.
You can choose either grinding the chia seeds into powder form and mix with your baked flour or directly adding them into your baked goods. This chia seeds recipe will make your foods crunchier.
3. Casseroles with Chia Seeds
One good thing about chia seeds is that the ingredient has a little flavor so you can mix it with any dishes you want, from bread, yogurt, and sweet foods to casseroles, burgers or lasagna.
For lunch or dinner’s chia seeds recipes, use 3-4 tablespoons of chia seeds to mix with a casserole or other similar dishes and enjoy.
Alternatively, you can mix them with ground meat or eggs to make meatballs, omelets, scrambled eggs, etc.
4. Chia Seeds Soups
One of the prominent features of chia seeds is the excellent ability to absorb water to make a gel. Making use of this, you can use chia seeds to thicken your soups or other sauces.
Specifically, add 2-4 tablespoons of chia seeds into your sauce, soups or stew. Heat them up and stir occasionally. After 10-20 minutes, you will get a gelatinous texture as the liquid gets thicker.
5. Chia Seeds Gel
If you do not want to mix it with the soups, there is another chia seeds recipe you should know to make use of the gel texture.
Soak 1-2 tablespoons of chia seeds in water (you can adjust the amount of water depending on how thin the get you want). Stir intermittently for 30 minutes. After you get a perfect chia seeds gel, put it into fridge for later use. It can be kept for up to 2 weeks. You can add it into other foods or use it to replace eggs in baked goods.
6. Chia Porridge
Put 1-2 tablespoons into a cup of warm milk. Let it stay for 15 minutes while stirring intermittently to prevent seed clumps. Finally, you will get a thick gel from the mixture. Put it into the fridge or slightly heat it up for consumption.
Since chia seeds and milk have neutral flavor, you can use the mixture with fruit, nuts or honey if you wish. Salt, sugar or cinnamon powder are also good ideas to improve the taste of chia porridge.
7. Granola Bars with Chia Seeds
If you are a fan of granola bars, here is another way to make use of chia seeds. All you need to do is mix chia seeds with other ingredient while making your favorite granola bar.
Add 2 tablespoons into a cup of blended dates, 3-4 tablespoons of peanut butter, 2 cups of oats, 4 tablespoons of honey and 1 cup of nuts. Mix well then spread them on a pan. Finally, keep the bars in the fridge.
You can also use bake recipes to make granola bars.
8. Chia Seeds with Juice
Here is a way on how to eat chia seeds that is preferred by those who love physical activities like running or biking. By mixing chia seeds with some kinds of juices such as orange juice or tart cherry juice, you will get a healthy product used to boost your energy and increase your endurance.
Simply add 2 tablespoons into a glass of juice, leave it in fridge in 30 minutes so that the seeds can absorb the liquid and turn into gel.
9. Chia Jam
Making chia into jam is another way for how to eat chia seeds. Let’s start with 1 pound of strawberries or any kinds of fruit you like such as blueberries, raspberries, etc. After washing, dry then chop strawberries into pieces. Put all of them on a saucepan, smash and heat up slightly. Add sweetener like honey or sugar as much as you wish. When the fruit becomes a saucy consistency, add 2 tablespoons of chia seeds and stir well. After a few minutes, remove the saucepan from the hit and leave it for 10 minutes. Chia seeds will absorb water and make the mixture a thick jam.
10. Chia Brown Rice with Fried Egg
Last but not least, cannot expect more than chia brown rice with fried egg for a perfect breakfast on your Sunday morning. Unlike usual rice and fried eggs, chia makes the dishes crunchier and healthier with omega-3s. You can also use this chia seed recipe for lunch or dinner.