Chia seeds are a popular health food that has been consumed for centuries, but only recently became widely known. Chia seeds are very easy to mix into other foods and also do not have a strong taste so they can easily be included in the daily diet. Read on for some ways to enjoy chia seeds, from incorporating them into your everyday diet to trying out chia seed pudding or smoothie recipes.
Step
Method 1 of 4: Eating Raw Chia Seeds
Step 1. Add chia seeds to oatmeal, yogurt, or other wet foods
One of the most common ways to enjoy raw chia seeds is to sprinkle them or mix them with other foods. Stir the chia seeds in wet food until they are fluffy and chewy so they are easier to incorporate into your dishes.
- Add chia seeds to your breakfast menu by sprinkling 1 or 2 tablespoons (15 or 30 ml) into oatmeal, yogurt, or breakfast cereal.
- Mix 1 or 2 tablespoons (15-30 ml) of chia seeds into a cup of cottage cheese to make a healthy snack or light lunch.
- Add the chia seeds to the bread filling. Use tuna salad or egg salad for savory sandwiches, or peanut or hazelnut butter for sweet sandwiches.
Step 2. Sprinkle chia seeds over food to keep it crunchy
If your food is dry, the chia seeds will remain crunchy, and this texture is preferred by some. Even on wet food, a sprinkling of chia seeds on top won't form a gel if you don't mix it.
- Sprinkle chia seeds over all kinds of salads.
- Garnish the pudding with a sprinkling of chia seeds.
Step 3. Hide chia seeds in raw foods
This step is especially useful if someone in your family is reluctant to try eating small seeds.
Mix chia seeds into potato salad or cold pasta salad. Add 2 tablespoons (30 ml) of chia seeds to a large bowl of potato salad or pasta salad and mix thoroughly
Step 4. Make granola sticks with chia seeds
Mix 2 tablespoons (30 ml) of chia seeds into your favorite granola recipe. To make no-bake granola, mix chia seeds into 1 cup mashed dates, 1/4 cup peanut butter, 1 1/2 cups rolled oats, 1/4 cup honey or maple syrup, and 1 cup chopped nuts. Spread this mixture on a baking sheet and let it harden in the refrigerator. For a different taste, you can roast the oats before adding them to the batter, or look for other granola stick recipes that require baking.
Step 5. Make a flavored gelatin or chia jelly
Add the chia seeds to the mashed fruit. Adding more chia seeds will form a gelatin, while less chia seeds will form a jelly. You may want to try adding different amounts of chia seeds until you find a ratio that suits your fruit type and taste.
Generally, 1 1/2 cups (375 ml) of mashed fruit and 1/2 cup (125 ml) of chia seeds will form a thick jam-like texture
Method 2 of 4: Eating Ripe Chia Seeds
Step 1. Make chia porridge
Mix 1-2 tablespoons of chia seeds in a cup (240 ml) of warm milk or milk substitute. Let it sit for 10-15 minutes until the mixture forms a gel, stirring occasionally to even out lumps of chia seeds, then enjoy after cooling or reheating before eating. The flavor of this mixture is quite bland, so you may enjoy it more with sliced fruit, dried fruit, nuts, or honey. Add a pinch of cinnamon or sea salt for taste if you like.
- Two tablespoons (30 ml) of chia seeds will form a thick pulp. Reduce the amount if you prefer a thinner porridge.
- Add powdered or liquid flavorings while the chia forms a gel for added flavor. Try cocoa powder, malt, or cider.
Step 2. Grind the chia seeds into flour
Puree the chia seeds in a food processor, blender, or coffee grinder until they are powdered. Use this chia powder in place of other flours or additives.
- If you're using it in a thick batter, you can replace the flour with chia powder in equal proportions.
- If using a thinner dough, mix one part chia seeds with three parts plain or gluten-free flour.
Step 3. Mix the chia seeds into the bread or cake
Instead of grinding chia seeds into powder, you can add them directly to a variety of flour recipes. Add 3-4 tablespoons (45-60 ml) of chia seeds to your favorite whole grain bread, muffin, oatmeal cookie, pancake, or cookie dough recipe.
Step 4. Dip the chia seeds into the casserole and similar dishes
If someone in your family has a hard time eating, you can add chia seeds to your dish by mixing them in. Add 1/4 cup (60 ml) of chia seeds to a lasagna or casserole served on a regular casserole dish, or follow these suggestions:
- Minced meat mixture for making meatballs or homemade burgers can be solidified by adding 1 or 2 tablespoons (15-30 ml) of chia seeds to every 450 g of ground beef instead of breadcrumbs.
- Mix 2 tablespoons (30 ml) of chia seeds into beaten eggs, omelets, and other egg preparations.
- Sprinkle a pinch of chia seeds into your favorite stir fry.
Step 5. Soak the chia seeds until they form a gel and use later
Mix 1 tablespoon (15 ml) of chia seeds with 3 to 4 tablespoons (45-60 ml) of water and let sit for 30 minutes, stirring occasionally to form a gel. Mix chia seeds with up to 9 tablespoons (130 ml) of water if you prefer a thinner gel. This gel can be refrigerated and enjoyed for up to two weeks. Making the chia gel ahead of time will save time and ensure that no more dry seeds are left crunchy when you add them to other foods.
You can use this gel as a substitute for eggs in cake recipes. 5 tablespoons (75 ml) of gel is about the same as an egg. However, you should not use this gel as a substitute for eggs in omelet recipes or other recipes that use only eggs
Step 6. Thicken soups and sauces with chia seeds
Add 2-4 tablespoons (30-60 ml) of chia seeds to the bowl of any soup, stew, sauce, or gravy. Leave for 10-30 minutes or until thickened. Stir occasionally to smooth out the clumped chia seeds.
Method 3 of 4: Understanding Chia Seeds Further
Step 1. Know the nutritional benefits
The health benefits of chia seeds are sometimes reported in the news or in individual experiences. However, these foods are high in energy (partly due to their high fat content) and are a great source of several nutrients. About 2 tablespoons or 30 ml of dried chia seeds contain about 138 calories (138 kcal), 5 g protein, 9 g fat, and 10 g fiber. Chia seeds provide a fairly large intake of calcium, magnesium, and potassium, even in small portions. This food is a good source of antioxidants, also contains omega 3 fatty acids (digestible) in moderate amounts, and both nutrients are beneficial for the body's health.
Step 2. Don't easily believe other claims
Claims that chia seeds can lose weight, improve heart health, and improve athletic performance have not been confirmed by scientific research. More than one study has failed to find this kind of benefit from consuming chia seeds. However, this does not mean that chia seeds are not a health food. However, don't expect these foods to drastically change your health or fitness without changing your diet or exercise habits.
Step 3. Choose small portions
Compared to their size, chia seeds are rich in calories and fat, and can provide significant nutritional benefits even in small portions. The high fiber content in chia seeds may actually cause digestive problems if consumed in large quantities. While there is no "official" serving size guide, you may need to limit your intake of chia seeds to 2-4 tablespoons (30-60 ml) daily, especially if it's your first time trying it.
Step 4. Know the taste and texture of chia seeds
Without the addition of other ingredients, chia seeds are relatively bland and have little flavor. However, when mixed with liquid, chia seeds will expand into a gel that some people like, but not others. Fortunately, these characteristics make chia seeds easy to mix with other foods. You can enjoy dried chia seeds, mixed or cooked with other dishes. None of the choices of how to consume it has been proven to provide better benefits than the others.
If eaten straight, the chia seeds will mix with the saliva in the mouth and begin to form a gel
Step 5. Purchase high-quality, food-grade chia seeds
Even if the seeds used are the same as chia seeds for animals and plants, you should consume chia seeds that are packaged and sold specifically for food. If you eat chia seeds for planting, make sure they are grown organically and do not contain pesticides or other ingredients that make them unsafe for human consumption.
- Chia seeds can be purchased in bulk or as a supplement at some health food stores or online.
- While chia seeds are often more expensive than other grains, keep in mind that a large bag of chia seeds should last you a long time if you only eat 1 or 2 small servings as described above.
Step 6. Use chia seeds with caution if you have kidney problems
If you have kidney failure or any medical problem that affects kidney function, avoid intake of chia seeds or only consume as much as recommended by a nutritionist or doctor. Vegetable protein and high potassium content can also cause itching of the skin, irregular heart rhythm, or muscle weakness if not digested properly.
Method 4 of 4: Drinking Chia Seeds
Step 1. Add chia seeds to your smoothie
Before blending a smoothie or shake, add 1 or 2 tablespoons (15–30 ml) of chia seeds to a blender or food processor along with the rest of the ingredients.
Step 2. Make a "chia fresca
" Mix 2 tablespoons (10 ml) of chia seeds with 310 ml of water, the juice of 1 lemon or lime, and a little raw honey or agave for flavor.
Step 3. Mix chia seeds into juice or tea
Add 1 tablespoon (15 ml) of chia seeds to 250 ml of fruit juice, tea, or other hot or warm beverage. Let the drink sit for a few minutes so the chia seeds can absorb some of the liquid and thicken the drink.
Tips
- Chia seeds are small and tend to slip between your teeth when eaten. Consider preparing a toothpick or dental floss so you can clean your teeth after consuming chia seeds, especially dried chia seeds.
- When sown, chia seeds can be consumed like alfalfa. You can include it in salads and sandwiches.
