Chia seeds: 10 ideas to integrate them into your daily diet

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Carlos Laforet Coll
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Chia seeds, how to use them. Chia seeds help purify the body, provide vitamins and good essential fats, such as omega 3. They come from a plant called Salvia hispanica. The Aztecs already knew the benefits of chia seeds, which made them physically and mentally stronger, tireless and superior to their enemies. You can add chia seeds to your daily diet in a very simple way, both to raw foods and to hot dishes, by choosing whole or chopped seeds. Here are some ideas to take inspiration from.



Don't store avocado like this: it's dangerous

I Chia seeds they help purify the body, provide vitamins and good essential fats, such as omega 3. They come from a plant called Salvia hispanica. The Aztecs already knew the benefits of chia seeds, which made them physically and mentally stronger, tireless and superior to their enemies. You can add the Chia seeds to your daily diet in a very simple way, both raw foods and hot dishes, choosing whole or chopped seeds. Here are some ideas to take inspiration from.



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Index

Enrich the fruit salad

A fresh fruit salad, without the added sugar, is a great way to start the day. if you usually consume fresh fruit for breakfast, prepare one rich and varied fruit salad, depending on the season, and add a little chia seeds, to fill up on vitamins, as suggested by naturopath Stefania Gangemi.

Prepare the raw jam

With chia seeds you can prepare a particular jam, raw, to be enjoyed at the moment. Given that this jam is no cooking nor preservatives, you can keep it in the fridge only for a couple of days. The procedure is especially suitable for strawberries, raspberries and berries. You will need 2 tablespoons of chia seeds (whole or ground) for 500 grams of fruit and you can add some lemon juice. Blend the fruits, add chia seeds and if you want lemon juice, mix and let your jam thicken raw for a few hours in the refrigerator, until you get the desired consistency.

Read also: Jam without added sugar: 5 tasty DIY recipes

Enrich the Budwig cream

La Budwig cream it is a healthy and nutritious breakfast, very simple and quick to prepare, but you will have to use only fresh or ground ingredients. To prepare the Budwig cream you will need seasonal fruit, whole grains, yogurt (including vegetable), linseed oil and oil seeds, such as pumpkin and sunflower seeds, to which you can also add chia seeds.

Read also: Budwig cream: how to prepare it and its benefits


Prepare homemade energy bars

You can easily prepare some homemade energy bars, with or without cooking, with dried fruit to be minced and oil seeds, to which to add a mixture that can bind the ingredients, such as blended dates, which are rather sticky, or agave syrup, depending on your tastes. Adding chia seeds will help make the bars more compact.


Read also: Goji berry energy bars

Making bread at home

You can add chia seeds to yours homemade bread. The advice is to prepare the bread according to your habits and to add about 10% of chia seeds to the dough or in any case a small amount to taste. Chia seeds will help you get a very crunchy bread that will stay fresh longer.

In addition to smoothies and juices

One of the simplest ways to enrich your diet with chia seeds is to add some one or two teaspoons in a smoothie, in a vegetable drink or fruit juice. Chia seeds will tend to thicken the liquid and make it gelatinous, if you let it rest before drinking it, with beneficial effects for intestinal transit, against constipation and in favor of regularity.

Replace the eggs with chia seeds

Chia seeds are suitable for replace the eggs in the preparation of baked goods, for example in the recipes of cakes, muffins and plumcakes. You can also experiment with chia seeds as a substitute for eggs in cookies. Keep in mind that to replace an egg in the baked goods you will need approx 60-70 ml of chia seed gel. Prepare it by pouring a tablespoon of chia seeds into 70 ml of water. Let it rest for at least an hour, until the gel forms, which you can then filter if you want.


Read also: How to replace eggs in sweets and savory recipes

Thicken soups and soups

With chia seeds you can make your soups and creams thicker. Chia seeds can be eaten both raw and cooked, so they are also suitable for hot dishes. They are also suitable for sauces and dressings. You can use them as a substitute for other ingredients, such as cornstarch to thicken your dishes. Mix them with the dishes in small quantities, a teaspoon at a time, cover the cream or soup with a lid and wait for it to reach the desired consistency.


Prepare the sprouts

You can use your chia seeds to prepare sprouts to add to salad dishes. In a day or two, you will have yours chia seed sprouts available. Arrange them on a colander or in the sprouting machine and rinse them every 12 hours, never letting them soak in water, to avoid the formation of gelatin.

READ ALSO: 10 Ideas For Growing Sprouts Without Buying A Sprouter

Puddings, muesli and pudding

Chia seeds are able to absorb the liquid in which you immerse them in an amount up to 12 times higher than their weight. They will help you get creamy compounds when making puddings and puddings. You can also add them to muesli for breakfast, perhaps together with vegetable milk and fresh fruit, to get one both crunchy and creamy breakfast. In general, you can use chia seeds as an ingredient for any type of dough or as a condiment for hot and cold dishes, especially in combination with recipes that require other seeds, such as poppy seeds and sunflower seeds.

Marta Albè

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