Consuming chia seeds can be one of the solutions to maintaining health. The reason is that chia seeds have health benefits.
Often used in a diet menu, chia seeds can be processed into sweet snacks. They can also be incorporated into savory foods and drinks.
To find more tasty chia seed recipes, read this article until the end.
Benefits of Chia Seed
Chia seed is a grain from the plant Salvia hispanica L. This seed, which commonly grows in southern America and Mexico, is known for its health benefits.
Chia seeds contain various nutrients, such as protein, fat, carbohydrates, fiber, alpha-linolenic acid, calcium, iron, magnesium, phosphorus, zinc, folate, copper, omega-3, and vitamins A, B1, and B3.
They also contain various antioxidant compounds, including caffeic acid, chlorogenic acid, kaempferol, and quercetin.
Thanks to these ingredients, you can experience some of the following benefits of chia seeds:
- Controlling weight as the seeds help you feel full, making it suitable for dieting.
- Maintains heart, liver, bone, and skin health.
- Allows the body's immune system to function optimally.
- Protects the body from free radicals.
- Increase energy.
- Improves digestion and overcomes constipation.
- Reduces the risk of inflammation, rheumatoid arthritis, stroke, and colorectal cancer.
- Controls blood sugar and cholesterol levels.
- Resolves high blood pressure.
- Reduces calorie intake.
Chia Seed Recipes
There are various ways to process chia seeds, both for food and drinks. Here are some ways to consume chia seeds that you can try:
1. Consume Chia Seed in Sweet and Savory Foods
Chia seeds can be consumed with sweet and savory foods. For example, you can use chia seeds to make various sweet snacks, such as pudding, cakes, cookies, bread, muffins, waffles, pancakes, cereals, truffles, and biscuits.
Adding enough chia seeds to the food menu above can give more texture and nutrition. Furthermore, chia seeds can also be added to pizza dough or stir-fry. Chia seeds can also add fiber to your food intake.
Alternatively, you can replace flour with chia seeds or add them to an omelet. To do this, you will need to soak the chia seeds in water for 15 minutes before mixing them into the other ingredients.
2. Make Chia Jam
Since chia seeds can absorb 12 times their dry weight in water, they can be a substitute for pectin to make jam. Processing chia seeds into jam is easier than traditionally making them.
You can mix the soaked chia seeds with your favorite choice of fruit, such as strawberries, blueberries, or raspberries.
If you have a sweet tooth, you can add honey instead of sugar. These ingredients just need to be blended until they form a thick-like jam. Once ready, you can add the jam on top of the bread.
3. Substitute Eggs in Food Recipes
If you don't like eggs, you can replace them with chia seeds in your food recipes. You only need to soak 1 tablespoon or 15 grams of chia seeds in 45 ml of drinking water.
4. Meatball or Burger Thickener
People thicken meatballs or burgers with eggs or breadcrumbs. However, you can replace them with chia seeds. You only need two tablespoons or 30 grams of chia seeds for every 455 grams of beef.
5. Mix Chia Seeds in a Dipping Sauce
You can add chia seeds to any dipping sauce ingredients. This way, you can make a healthy dipping sauce with more texture. In addition, you can also mix chia seeds in instant dipping sauces.
6. Mix with Other Carbohydrates
Chia seeds are mostly soaked before being incorporated in certain food recipes. However, you can try adding chia seeds before soaking them.
You can mix one tablespoon of chia seeds with 180 grams of other carbohydrates, such as rice or quinoa, before soaking them.
Preparing chia seeds this way helps those who don't like the chewy texture of regular soaking.
7. Coat for Fish and Beef
As a coating, chia seeds can make fish and beef crispy. You can grind the chia seeds into a powder. Once the powder is ready, you can sprinkle it evenly on the surface of the fish and beef.
8. Sprinkles on Food
You can sprinkle the seeds according to your taste. Chia seeds can be sprinkled into granola, salads, oatmeal, rice, tortillas, ice cream, cereal, and falafel. Based on your preference, you can mix chia seeds thoroughly into the food or not.
9. Ingredients for Energy Gels, Protein Bars, and Breakfast Bars
Making chia seeds into ingredients for energy gels, protein bars, and breakfast bars makes the food healthier.
Homemade food with chia seeds can make them healthier if you regulate the sugar content.
10. Make Drinks from Chia Seeds
The last way to consume chia seeds is by adding them to drinks. For example, you can put enough chia seeds into juice or smoothies before blending. In addition, you can also add chia seeds into tea or lemon drinks.
Then, you can also make chia drinks while dieting. To do this, you can soak 40 grams of these seeds with 1 liter of water for 20-30 minutes. After that, you can add honey, fruit pieces, or a little lemon juice to make the drink richer in flavor.
For the record, there is no set time when it is best to drink chia seeds while dieting. However, consuming this drink in the afternoon or evening, 30 minutes before meals, can prevent you from overeating afterwards, especially before bed.
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