What do you eat chia seeds with: where to add them to make them healthier

If you add chia seeds to various dishes, it will transform the appearance of the food, and most importantly, make it more healthy. The spice is small seeds obtained from the plant Salvia hispanica (Spanish sage), which do not have a strong taste or aroma, and are deliciously crunchy when dried.

Chia seeds will enrich the dish with vitamins, minerals, fatty acids, help get rid of hunger and provide a surge of strength. By regularly adding this spice to your menu, you can lose excess weight, strengthen your immune system, and improve your overall well-being. The product can also be used in cosmetology to soften and soothe irritated skin, and as a hair growth activator.

What dishes are chia seeds added to?

You can eat chia seeds in different ways. Sometimes whole seeds are used, in other cases they are crushed or ground into flour. Sprouted chia seeds are very useful; they are usually added to salads.

The spice has the ability to increase in volume 10 times or more, turning into a jelly-like mass. You can achieve this consistency by soaking the seeds in liquid for 15-20 minutes.

Suitable for soaking:

• tea;
• water;
• milk;
• kefir;
• yogurt;
• fruit juice;
• vegetable juice;
• coconut milk.

All drinks except tea should be cold. At high temperatures, chia seeds lose their beneficial properties. An exception is made for tea; it is used warm. Soaked seeds play the role of a thickener when needed in the recipe. They are added to vegetable and cereal soups, cereals, puddings, desserts, baked goods, cocktails, smoothies, and jelly.

A thick drink with chia seeds will help you quickly get rid of the feeling of hunger and at the same time enrich the body with useful nutrients. This is why jelly and smoothies with miracle seeds are so popular among those who want to gain slimness.

What should not be combined with, medical contraindications

Thanks to its neutral taste, Spanish sage seeds can be combined with almost any food. If desired, they can be added to your regular daily diet. The restrictions are related only to the number of seeds consumed. Nutritionists recommend eating no more than 1.5 tbsp. spoons twice a day.

People with certain chronic gastrointestinal diseases (colitis, Crohn's disease) need to limit the intake of seeds even more, and they must pay attention to their well-being. Those who take medications for hypertension should reduce the consumption of seeds by 2 times, as they enhance the effect of antihypertensive medications.

It is better to introduce spice into the diet gradually, starting with small amounts.It is necessary to reduce the dose or completely abandon the product if symptoms such as bloating, flatulence, allergic manifestations (urticaria, lacrimation, nasal congestion) appear.

What dishes and spices do chia seeds go well with?

Microgreens grown from chia seeds are a great addition to any green or vegetable salad. The seeds are combined with lettuce leaves, arugula, basil and other herbs, tomatoes, cucumbers, and cabbage. You can also add dry seeds to salads, sprinkling them on top to decorate the dish.

The ideal combination is with puree soup; crushed seeds will give it the desired consistency. Spanish sage seeds go well with fruits and berries; such an additive will never spoil a fruit cocktail or smoothie.

Chia seeds do not conflict with other spices, as they do not have pronounced flavor tones. You can use your favorite seasonings for the dish, and use Spanish sage seeds as a healthy addition.

Chemical composition, nutritional value

Chia seeds are commonly called pseudo-cereals among healthy lifestyle enthusiasts. It is not so important which category the product falls into, because its nutritional value is obvious. This food supplement contains a group of vitamins B, vitamin A, riboflavin, thiamine, vitamins C and E, as well as a whole list of useful minerals:

• iron;
• magnesium;
• calcium;
• phosphorus;
• manganese;
• sodium;
• potassium;
• zinc.

The seeds contain a large amount of dietary fiber, carbohydrates, fats, proteins and healthy fatty acids (omega-3, omega-6). Due to this, the product has a high energy value - 486 kcal/100g. However, there is no contradiction between the caloric content of seeds and the appropriateness of their use in dietary nutrition for weight loss.

Firstly, the product is extremely rich in nutrients, which normalizes metabolism. Secondly, chia seeds, due to their ability to absorb moisture, swell greatly, so they are eaten in small quantities and at the same time dull the feeling of hunger.

How to Choose Good Quality Chia Seeds

You can find chia seeds of different varieties on sale. The seeds are light and dark. The taste differences between them are minimal. In terms of benefits, nutritionists put white varieties in first place; they contain slightly higher amounts of vitamins and minerals. There are also variants with variegated colors - this is also considered the norm. Quality seeds meet certain criteria. When purchasing, you need to pay attention to the following:

• the color of dark seeds is not uniform, normally there should be seeds of a lighter shade;
• the bag should not contain debris, dust, or crushed particles of the product;
• The packaging must be sealed; it is better not to buy seeds by weight.

When you bring the product home, you can evaluate its taste. High-quality seeds will resemble nuts when chewed. If the taste has changed or an unpleasant odor appears, it means that the seeds were stored or transported incorrectly. The aroma also changes if the shelf life has expired. It is better to provide the jar with the seeds with a sticker so as not to forget when they were purchased and started to be used.

When purchasing, it is advisable to give preference to well-known brands. Popular manufacturers include Navitas Organics, Earth Circle Organics, California Gold Nutrition, and Mamma Chia. Recently, Russian brands have been offering products of good quality. On the packaging you must find information about the availability of a quality certificate from the supplier country and national protocols.

Storage rules - where and how

Chia spoils when exposed to light, high temperatures and high humidity. Accordingly, the product must be provided with suitable storage conditions. The seeds are stored in an airtight container. After opening the package, they are poured into a ziplock bag, glass jar or plastic container with a tight-fitting lid.

The spice can be stored for quite a long time. The seeds retain their properties for 4-5 years (counted from the date of packaging). There is no need to put healthy seeds in the refrigerator. The range of temperatures suitable for storage is quite wide - from 10 to 25 degrees Celsius. Chia can be put away in a kitchen cabinet or cabinet, stored in the same place with cereals, pasta, and other spices.

TOP 5 most popular recipes with chia seeds

Due to the fact that chia seeds are included in the group of superfoods, they are used in a huge number of dishes. The product is not subjected to heat treatment. The exception is ground chia seeds, which replace part of the flour when baking. Below are popular recipes from different food categories.

Yogurt pudding with fruit and honey

A simple recipe for homemade pudding based on drinking yogurt. Cooking time – 2 minutes.

List of ingredients:

• any yogurt – 400 ml;
• fresh or frozen raspberries - 1 handful;
• banana – 1 pc.;
• honey – 1.5 tbsp. l.;
• chia seeds – 1 tbsp. l.

Cooking steps:

• 1. Peel and cut the banana and place it in the blender bowl.
  2. Add raspberries and honey to this, beat until smooth.
  3. Pour in the yogurt and beat the ingredients again.
  4. Add chia seeds and beat again.
  5. Fill suitable containers with the prepared mixture (bowls, bowls, glasses).

Place the pudding in the refrigerator for several hours.When serving for breakfast, you can add muesli by pouring it on top.

Broccoli soup

A healthy and tasty soup for those who adhere to the principles of a healthy diet.

List of ingredients:

• broccoli – 500 g;
• processed cheese – 250 g;
• vegetable broth – 600 ml;
• onion – 1 pc.;
• carrots – 1 pc.;
• milk – 100 ml;
• wheat flour – 1/3 cup;
• vegetable oil – 3 tbsp. l;
• chia seeds – 2 tbsp. l.;
• salt and pepper - to taste.

Cooking process:

1. Make a fry of finely chopped onion, grated carrots and garlic.
2. Cut the broccoli into small pieces.
3. In a small cup, mix milk with wheat flour.
4. Put the pan on the fire, pour in the vegetable broth and add the frying.
5. When the contents boil, reduce the heat and cook for 10 minutes.
6. Then pour the mixture of milk and flour into the broth, cook, stirring, until thickened, 6-7 minutes.
7. Turn off the heat, add melted cheese to the soup, beat with a blender until smooth.
8. Place chia seeds in a saucepan and let sit for 10-15 minutes.

Vitamin puree soup is ready. The dish satisfies well and at the same time is easily digestible. In this case, not only chia seeds will benefit the body, but also broccoli - one of the leaders in dietary and healthy eating.

Carrot cutlets with tofu cheese

Vegetable cutlets made from carrots are suitable for the diet of vegetarians, those who fast or want to lose excess weight. Chia seeds add an unusual flavor to this dish.

List of ingredients:

• chia seeds – 100 g;
• carrots – 2 pcs.;
• tofu cheese – 100 g;
• green cilantro – 30g;
• caraway flour – 1 tbsp. l.;
• water – 1 glass;
• salt, black pepper - to taste;
• sesame seed – 2 tbsp. l.

Cooking method:

1. Chia seeds are soaked in water for 3 hours.
2. Coarsely grated carrots, cheese, herbs and flour are added to the swollen seeds.
3. Season the cutlet mass with salt and pepper and beat lightly.
4. Now you can form oblong cutlets.
5. Before baking, cutlets are rolled in sesame seeds.

An oven is used for cooking. The cutlets are baked for 30 minutes. at a temperature of 180° C.

Simple vegetable salad

The addition of chia seeds will make any simple dish interesting and healthy, for example, a salad of cucumbers, tomatoes and onions.

List of ingredients:

• fresh tomatoes – 2 pcs.;
• fresh cucumbers – 2 pcs.;
• onion – 1/2 head;
• olive oil – 2 tbsp. l.;
• lemon juice – 1 tbsp. l.;
• chia seeds – 1.5 tbsp. l.

The cooking process will take no more than 5 minutes:

1. Cut the cucumbers and tomatoes into small cubes, chop the onion.
2. In a small bowl, combine olive oil and lemon juice.
3. Place the ingredients in a beautiful dish, add chia seeds.
4. Drizzle with lemon juice and oil dressing.

Before serving, you need to stir the salad and let it brew a little.

Cocktail “Vitamin Bomb”

To prepare the drink you will need available ingredients. List of ingredients:

• coconut milk – 150 ml;
• large apples – 2 pcs.;
• medium carrots – 2 pcs.;
• beets – 1 pc.;
• chia seeds – 1 tbsp. spoon.

Cooking process step by step:

1. Soak the seeds in coconut milk for 30 minutes.
2. Make juice from apples, carrots and beets in a juicer.
3. Cool the juice in the refrigerator for 2-3 hours.
4. Mix the drink and swollen chia seeds.

Instead of an apple, you can take a tangerine, a handful of berries or a banana. The composition of the ingredients can be changed to suit your taste. For example, those who don't like beets can replace them with celery.Pour the finished drink into glasses, garnish with a sprig of mint and serve. The thick smoothie can be used as a complete snack between meals or consumed for breakfast.

When consumed correctly, chia seeds will only bring benefits to the body. They should not be cooked or eaten in large quantities. You should start getting acquainted with the product with small doses. It is better for pregnant women and children not to eat seeds, since no studies have been conducted regarding the possible harm for these categories. Healthy adults can and even need to add seeds to their food. In order for the product to remain useful, you need to remember the rules and shelf life.