Chia seeds are such a versatile superfood that they can be easily incorporated in a wide variety of recipes in our daily diet.
They can be had in three basic ways depending on the texture that you are looking for – soaked, whole or ground. Below are a few simple tips and tricks to enjoy the benefits of these highly nutritious seeds:
Due to the exceptional water-absorption quality of chia, on soaking, it forms a gelatinous coating. This in turn reduces the enzyme inhibitors inherently present in the seeds.
This makes the seeds easy to digest and also increases the level of absorption of essential nutrients by our body.
Due to its gelatinous properties, soaked chia is also used as an alternative for eggs in some recipes making it an ideal solution for vegans and vegetarians.
1 cup milk
2 tbsp chia seeds
1/4 tsp vanilla extract
1-2 tsp Honey (optional)
¼ tsp cinnamon (optional)
Chopped fruits of your choice
Chopped dry fruits of your choice
1. Mix all the ingredients except the fruits and dry fruits together in a bowl and refrigerate it overnight.
2. In the morning, add your choice of chopped fruits like banana, apple, mango, pomegranate etc. You can also add chopped walnuts for an extra crunch and goji berries or figs for a delicious chewy texture.
3. Your superfood breakfast cereal is ready.
This recipe is endlessly customizable! In case you prefer a smoother texture, just blend all the ingredients together and have it as a smoothie. You could also add a delicious chocolate flavor by adding cacao powder.
Chia Chocolate Mousse
2 Tbsp chia seeds
1 cup milk
2 Tbsp cacao powder or unsweetened cocoa powder
2 tsp honey
1/2 tsp vanilla extract
1. In a bowl, mix together the chia seeds, milk, cocoa powder, honey and vanilla. Set it aside for 10 minutes.
2. Transfer the chia seed mix to a blender and blend on high power until smooth and creamy.
3. Can be served directly or refrigerate for an hour to enjoy chilled, delicious and healthy mousse.
Dry chia seeds can also be added whole to smoothies and juices, mixed into yogurt or oatmeal, or sprinkled on top of a salad. You can also make yummy bars for healthy snacking options.
They can also be included in baked goods, soups, and stews. If you’re adding the seeds to a drink or a “wet” dish like oatmeal, they’ll swell up slightly while you eat, but they’ll retain a slight crunch.
When consuming whole chia seeds, it is generally advised to add it to a wet or dry dish instead of having it directly by the spoonful. Also since chia seeds are capable of absorbing a lot of liquid, it’s important to stay well-hydrated when consuming them, particularly in dry form.
Grinding chia seeds helps the body reap greater nutritional benefits from them by increasing their bioavailability.
Other evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream.
You can grind chia seeds in a mixer grinder and add them to dough to make chapathis, bread, cakes etc.
ABOUT THE AUTHOR
With over 7 years of experience in the organic industry, Priya is a strong believer in using healthy and easy to use alternatives in daily life. She passionately advises her friends, family and customers by sharing with them practical and easy ways to include healthy alternatives in their daily life.