How to Soak Chia Seeds in Milk, Water, Yogurt, Kefir and Coconut Milk

We invite you to find out how to soak chia correctly to bring only benefits to the body.

Do you need to soak chia seeds?

The peculiarity of the seeds is that they instantly absorb moisture and increase in volume by 2-3 times. If you eat the product dry, it will swell in the esophagus without ever reaching the stomach. The following symptoms may occur:

• feeling of fullness in the throat;
• difficulty breathing;
• heartburn;
• nausea.

The seeds will be digested slowly, causing discomfort throughout the day. The body will not be able to properly absorb vitamins, minerals and fatty acids.

After lying in water for a while, the chia seeds will turn into a jelly-like mass. Then they can be added to flour products, desserts, and porridge. An excellent alternative to eggs and gelatin (animal products). Therefore, chia has entered the diet of many vegetarians and vegans.

What can you soak chia seeds in?

What can you soak chia in to make the product edible? Superfood has a neutral taste, so it can be combined with any liquid. You can soak it in water, cow's or vegetable milk, fermented milk drinks, juice, fruit drink, tea. A matter of taste.

In water

Traditional soaking option. Take seeds and water (room temperature or cold) in a ratio of 1:4. Minimum time – 10 minutes. You can put the seeds in the refrigerator overnight, then you will end up with a thick jelly. The prepared product is eaten in its pure form on an empty stomach.

In milk

Milk with chia seeds is a tasty and satisfying breakfast for the prevention of diseases of the musculoskeletal system, as it contains a lot of calcium. Proportion – 1:4 or 1:5, minimum soaking time – 30 minutes. It is better to take milk with a fat content of 3.2%, otherwise the drink will turn out watery.

In yogurt

If you soak the superfood in natural yogurt and add fresh fruit, you can get a delicious dessert. The procedure is as follows:

1. Buy sugar-free yogurt with a fat content of 2.5–5%.
2. Add 0.5 teaspoon of seeds per 150 g (a whole spoon per 300 g), mix.
3. You can sweeten the dessert with honey or another healthy sweetener.
4. Cover the yogurt with a lid and refrigerate for 3 hours or overnight.
5. Cut half a fruit (such as a mango) into cubes.
6. Take out the yogurt, pour into a bowl and decorate with pieces of fruit on top.

You can add berries, mint, and citrus zest to the dessert. It is advisable to eat yogurt in the first half of the day, as it is quite high in calories.

In kefir

Soaking chia in kefir can be recommended for people prone to constipation and weight gain. The drink will give you a feeling of satiety and calm your mind before bed.

Add 1 tablespoon of seeds to 200 ml of kefir, stir and leave to infuse for 2 hours. To cleanse the intestines, drink the drink an hour before meals 3 times a day.

In coconut milk

A suitable option for those who do not drink cow's milk (for example, due to lactose intolerance, vegan diet).The rules for soaking in coconut milk are the same as for soaking in water. You can also make a delicious pudding for breakfast.

Ingredients:

• coconut milk – 200 ml;
• chia seeds – 0.5 cups;
• honey – 0.5 tablespoon;
• crushed nuts - a handful;
• half a mango.

Mix coconut milk, seeds and honey in one container. Place in the refrigerator overnight. In the morning, decorate the pudding with mango pieces and sprinkle with nuts.

In juice, fruit drink, smoothie

How long will it take to soak in the said drinks? Minimum – 15 minutes. During colds, prepare a vitamin drink:

1. Place 1 cup of frozen berries in a blender bowl.
2. Add 0.5 tablespoon of seeds and pour in 0.5 cups of water and pomegranate juice.
3. Beat the mixture for 1 minute.

The resulting drink is rich in antioxidants and vitamin C, so it will protect the body from viral infections.

Try also an energy cocktail recipe: soak 1 teaspoon of seeds in 2 tablespoons of lime juice and add 2 tablespoons of thin honey. Wait 30–40 minutes and blend the mixture in a blender.

In tea

For 250–300 ml of warm tea, take 1 teaspoon of seeds. Soaking time – 10–15 minutes. Do not pour boiling water.

Add a slice of lemon or a pinch of ground ginger to enhance the healing properties of the drink.

How to add chia seeds to salads, soups, side dishes?

Dry chia should not be added to salads, soups and side dishes. The seeds will absorb moisture, take on a liquid form and “get lost” in the dish. Roasting will save the situation.

Heat the frying pan and add the seeds. Do not add vegetable oil. Fry the product for 1-2 minutes, like sunflower seeds, shaking the pan occasionally. The seeds will darken and become denser. Now chia can be added to the dish.Or mix with breadcrumbs in a 1:1 ratio and use for frying nuggets.

Try making brown rice with egg and chia. This way you will delight your loved ones for lunch on the weekend.

Ingredients:

• brown rice - 2 cups;
• chicken eggs - 4 pieces;
• vegetable broth - 0.5 cups.
• green onions - a bunch;
• roasted chia seeds – 2.5 tablespoons;
• soy sauce.

Cooking process:

1. Boil the rice for 15 minutes.
2. Soak the chia in vegetable broth for 20 minutes.
3. Make eggs into fried eggs.
4. Cut the onion into small rings.
5. Divide the rice into 4 parts and lightly sprinkle with soy sauce. Place eggs on top. Sprinkle the dish with seeds and chopped onions.

Why are soaked seeds used for weight loss?

Swollen chia seeds fill the stomach and create a feeling of fullness for a long time. Next, they enter the intestines, where they draw in toxins and remove them from the body. As a result, metabolism improves and a person loses weight faster.

How many soaked chia seeds do you eat for weight loss? 1-3 teaspoons per day is enough, no more. After all, 100 g of product contains 31 g of fat, 42 g of carbohydrates and 486 kcal. If consumed in large quantities, it can harm your figure.

Benefits of superfood for the body

Are chia seeds deservedly considered a superfood or are marketers over-praising them? 100 g of product contains 16–17 g of protein. Thus, it is useful for building muscle mass and satisfies hunger well.

It contains a lot of vitamins B1 (51.7%) and B3 (55.2% of the daily value). There are also vitamins B2, B9.

Therefore, chia seeds bring the following benefits to the body:

• support the activity of the nervous system and improve brain function;
• prevent muscle cramps;
• maintain the tone of the heart muscle;
• strengthen blood vessels and normalize blood flow;
• increase physical strength and endurance;
• reduce the level of “bad” cholesterol.

Omega-3 fatty acids have similar properties. They are also included.

But the vitamin C content in 100 g of superfood is only 1.8% of the daily value, vitamin E – 3.4%. The antioxidant properties of seeds are clearly exaggerated in the media.

Perhaps the musculoskeletal system receives the maximum benefit from chia consumption. 100 g of product covers the body’s daily requirement for calcium by 63% and phosphorus by 123%. These microelements are involved in the mineralization of bone, connective tissue and tooth enamel.

So, it is necessary to soak chia seeds before use so that they easily pass through the esophagus and immediately enter the stomach. The exception is when used as an additive to salads, side dishes and soups, when it is necessary to maintain density. Then the seeds are quickly fried. Include superfoods in your diet - this way you will maintain a slim figure, healthy bones, heart and nervous system.