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Chia seeds are tiny yet extremely nutritious. Just 2 tablespoons (1 oz) contain 11 grams of fiber, 4 grams of protein and 137 calories (1). They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus and magnesium. Chia seeds are also flavorless, making them easy to add to many foods and recipes. This article shows you 35 fun and creative ways to incorporate chia seeds into your diet. Chia Water One of the simplest ways to include chia seeds in your diet is to add them to water. To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes. To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime or orange. Juice-Soaked Chia Water isn’t the only liquid you can soak these seeds in. Add 1/4 cup (40 grams) of chia seeds to 4 cups of fruit juice (1 liter) for half an hour to make a fruit juice that’s full of fiber and minerals. Chia Pudding You can make chia pudding similar to chia water. For a thicker pudding texture, add more chia seeds and let the mixture soak longer. You can make this pudding with juice or milk, and then include flavorings such as vanilla and cocoa like in this recipe. Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert. If you don’t like the texture of the seeds in the pudding, try blending it to give it a smoother finish. Chia in Smoothies If you want to make your smoothie even more nutritious, then add some chia seeds. You can add chia seeds to almost any smoothie recipe by soaking them to make chia gel before adding them to your favorite smoothie. Raw Chia Toppings Although many people prefer to soak chia seeds before they eat them, you can eat them raw too. Try grinding them up and sprinkling them on your smoothie or oatmeal. Chia Cereal To try something a little different for breakfast, you could swap your usual cereal for chia cereal. To make chia cereal, soak the seeds overnight in milk (or a milk substitute like almond milk) and top it with nuts, fruit or spices like cinnamon. This recipe uses mashed banana, milk and vanilla extract to make a delicious morning treat. Chia Truffles If you’re often in a hurry, you can use chia seeds to make a great on-the-go snack. For a quick and easy homemade snack, try chia truffles like these. These recipes are often “no bake,” so they can be really quick and easy to make. In a Stir Fry You can also add chia seeds to savory dishes like stir fries. Just add a tablespoon of seeds to your favorite stir-fry recipe, like this one. Added to a Salad Chia seeds can be added to your salad to give it some texture and a healthy boost. The seeds can be added to any salad. Simply mix them in with your salad leaves and add your favorite salad vegetables. In Salad Dressing Another way to include chia in your salad is to add chia seeds to your salad dressing. Commercially prepared salad dressings are often loaded with sugar. Making your own salad dressing can be a much healthier way to make your salad taste delicious. Try this homemade lemon and chia dressing. Baked in Bread It’s possible to add chia seeds to all sorts of recipes, including bread. This recipe uses chia seeds with buckwheat to make a tasty, healthy bread. As a Crispy Crumb Coating for Meat or Fish Another fun way to use chia seeds is as a coating for meat and fish. They can be ground up into a fine powder and mixed in with your usual bread crumb coating or used as a complete substitute, depending on your preference. Baked in Cakes Cakes are usually high in fat and sugar. However, adding chia seeds can help improve their nutritional profiles. Adding chia seeds to your cake mix will boost the fiber, protein and omega-3 content. Mixed with Other Grains If you don’t like the gooey texture of chia seeds, you can mix them with other grains. You don’t need a fancy recipe for this. Simply mix a tablespoon of seeds with a cup of rice or quinoa. In Breakfast Bars Breakfast bars can be very high in sugar. In fact, some cereal bars contain as much sugar as a candy bar. However, cutting back on the sugar and making your own healthy bar is quite easy. Chia seeds can also make a nutritious addition to your recipe. Have a look at this, as well as this one and this one for some chia breakfast bar inspiration. In Pancakes If you like pancakes then you could try adding chia seeds to your pancake mix. There are some pancake recipe ideas here and here. In Jam Chia seeds can absorb ten times their dry weight in water, which makes them a great substitute for pectin in jam. Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won’t need a lot of added sugar to make it taste sweet. Better yet, chia jam is much easier to make than traditional jam. Try this blueberry and chia jam spread, with no refined sugar. Baked in Cookies If you love cookies, then chia seeds can give your cookie recipe a nutritional boost. Try these oatmeal and chia cookies or these simple chocolate chia cookies. Chia Protein Bars Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and look more like a candy bar than a healthy snack. Making your own chia-based protein bar is a healthy alternative to the ones you can buy at the store. There are even some low-carb friendly options, such as this one here. In Soup or Gravy Chia seeds can be a great replacement for flour when thickening stews or gravies. Simply pre-soak the seeds to form a gel and mix it in to add thickness. As an Egg Substitute If your dietary requirements or preferences mean that you avoid eggs, then chia seeds can help. They make a fantastic substitute for eggs in baked goods. To substitute for 1 egg, soak 1 tablespoon of chia seeds in 3 tablespoons of water. Added to Dips Chia seeds are versatile to cook with and can pretty much be added to any dip. You can add them into homemade dip recipes like this one, or you can stir them into your favorite store-bought version. Baked in Homemade Muffins Muffins are often eaten for breakfast or dessert, depending on their ingredients. However, it doesn’t matter if you’re making a sweet or savory muffin, as chia seeds can be added into both. In Oatmeal Adding chia seeds to oatmeal is one way of eating them that requires very little effort. Simply prepare your oatmeal and stir in a tablespoon of whole or ground chia seeds. In Yogurt Chia seeds can make a great yogurt topping. If you like a bit of texture, sprinkle them on the top whole, or if you want to avoid the crunch, then mix in ground chia seeds. To Make Crackers Adding seeds to crackers isn’t a new idea. In fact, lots of crackers contain seeds to give them extra texture and crunch. Adding chia seeds to your crackers is a good way to include them in your diet. As a Thickener for Homemade Burgers and Meatballs If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could consider trying chia seeds instead. Try using 2 tablespoons of seeds per pound of meat in your usual meatball recipe. As a Homemade Energy Gel Athletes looking for a homemade alternative to commercially produced energy gels could consider using a chia alternative. You can buy chia seed-based gels or make your own using a recipe like this one. Added to Tea Adding chia seeds to drinks is an easy way to include them in your diet. Add a teaspoon into your tea and let them soak for a short time. Initially they might float, but eventually they should sink. To Make Tortillas Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds. You can make your own like these, or some stores carry them pre-made. In Ice Cream or Ice Cream Pops Chia seeds can also be added to your favorite treats like ice cream. You can blend and freeze chia puddings to make a smooth ice cream like this one or freeze them on sticks like this for a dairy-free alternative to ice cream. To Make a Pizza Base Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust. Simply make a chia seed-based dough like this one and add your toppings. To Make Falafel Falafel made with chia seeds can be a delicious and fun way to cook with chia seeds, especially for vegans and vegetarians. You can combine them with a variety of vegetables for flavor. Try this recipe. In Homemade Granola Making granola is really simple. You can use any mixture of seeds, nuts and oats you like. This easy recipe includes chia seeds. If you don’t have time to make your own granola, there are plenty of chia seed-based granolas you can buy. In Homemade Lemonade Another interesting way to drink chia seeds is in homemade lemonade. Soak 1.5 tablespoons (20 grams) of the seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from one lemon and the sweetener of your choice. You can also experiment with adding extra flavors like cucumber and watermelon.
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Chia semenke – supernamirnica bogata hranjivim materijama Chia (Satvia Hispanica) je biljka iz porodice mente, koja se većinom gaji u Meksiku i Gvatemali. U istorijskom dokumentu starih Asteka Kodeks Mendoza zapisano je da se uzgajala u 16-tom veku kao žitarica. Danas je vrlo popularna u Paragvaju, Boliviji, Meksiku i Gvatemali, a nakon sve većeg broja medicinskih studija koje potvrđuju njene nutritivne i zdravstvene dobrobiti, njena popularnost kao namirnice raste širom sveta. Semenke chie bogate su omega-3 masnim kiselinama, koje čine i do 30% njihovog sastava, što ih čini idealnom sirovinom za proizvodnju kvalitenog ulja. Osim za proizvodnju ulja, chia-semenke popularne su i kao zdrava grickalica ili kao dodatak mnogim jelima. Ove semenke ne sadrže gluten i mogu da se koriste kao pseudožitarica, poput heljdinih semenki. Mnogi su razlozi zasto biste trebali da ih uvrstite u ishranu. Chia semenke u ishrani Chia semenke odlična su namirnica za dijabetičare, budući da usporavaju apsorpciju ugljenihidrati u probavnom sistemu, što sprečava nagle promene nivoa šećera u krvi. Chia-semenke se zbog ovog svojstva svrstavaju u prirodne lekove za dijabetes tipa-2. Chia semenke bogat su izvor vlakana, koja pomažu dobru probavu (28 grama chia semenki sadrži čak 11 grama vlakana-trećinu preporučene dnevne doze). Chia semenke pomažu u gubitku telesne težine, tako što daju osećaj sitosti (u probavnom sistemu upijaju 10 puta više vode od svoje veličine i daju osećaj sitosti). Chia semenke dobar su izvor raznih minerala važnih za zdravlje, poput kalcijuma (30-tak grama chia-semnki sadrži 18% preporučene dnevne količine), koji je važan za zdravlje zuba, kostiju i metaboličke procese u organizmu. Chia semenke dobar su izvor i minerala fosfora, koji je uz kalcijum najvažniji mineral za zdravlje zuba i kostiju. Chia semenke sadrže mineral mangan, koji je važan za iskorišćavanje vitamina B-skupine (biotina i tiamina). Ove semenke odličan su izvor proteina za sportiste i vegetarijance, zbog visokog sadržaja proteina i važnih minerala. Aminkoiselina triptofan, koja se nalazi u chia-semenkama, pomaže u regulaciji apetita, što dodatno daje osećaj sitosti i pomaže u gubitku kilograma. Aminokiselina triptofan takođe popravlja raspoloženje i poboljšava san. Chia-semenke sadrže visoku količinu Omega-3 kiselina (više od morskih riba, poput lososa), koje pomažu u lečenju upalnih procesa, u prevenciji i lečenju bolesti srca i krvnih žila, i artritisa. Chia semenke dokazano pozitivno utiču na zdravlje srca i krvnih sudova, smanjuju visok krvni pritisak i povećavaju nivo dobrog, a smanjuju nivo lošeg holesterola i triglicerida. Kako da koristite Chia semenke? Chia semenke neutralnog su ukusa i mogu da se dodaju u razna jela, salate i deserte (recept za sirovi puding od chia-semenki možete da pronađete ovde). Chia-semenke mogu da se jedu sirove, cele ili samlevene, same ili s medom, kao i u kombinaciji sa drugim semenkama. Chia semenke savršen su dodatak pudinzima, kolačima, keksima, a mogu da se dodaju i prilikom pripreme hleba i peciva. U Meksiku je popularno osvežavajuće piće “chia fresca” (hladan voćni sok sa chia-semenkama). Chi semenke lako su probaljive i ne moraju da se usitnjavaju pre jela da bi se iskoristila njihova puna nutritivna vrednost (za razliku od lanenih semenki). Dnevna preporučena doza chia semenki je 20g. Ukoliko ste tražili zdrave grickalice, koje nemaju puno kalorija i koje možete da jedete čak i dok ste na dijeti, onda su chia-semenke pravi izbor za vas. » Pročitajte više: Chia semenke za energiju i zdravo mršavljenje Kvalitetne chia-semenke možete da pronađete u našem web-shopu. Tagovi: chi semenke, chia semenke, ci semenke korisno je, cia semenke, kako se gaji chia