Although we would have loved to write an article titled The Top 101 Ways to Eat Chia Seeds, we couldn’t come up with that many!
However, as you will see as you read this article, chia seeds are a versatile superfood that can be used in a variety of sweet and savory dishes.
Contents
- What are Chia Seeds and Just Why Are They Such A Superfood?
- How Not to Eat Chia Seeds
- The Top Easy Ways to Add Chia Seeds to Your Diet
- Ideas for Chia Seed Drinks
- How to Eat Chia Seeds in Savory Dishes
- Using Chia Seeds in Baked Goods
- How to Eat Chia Seeds in Other Sweet Treats
- In Conclusion
- FAQs
- What is the most beneficial way to eat chia seeds?
- What is the best way to prepare chia seeds to eat?
- What not to mix with chia seeds?
- How much chia seeds should you eat a day?
- What happens if you eat a spoonful of chia seeds everyday?
- What happens when you start eating chia seeds everyday?
- Do you drink the water after soaking chia seeds?
- What happens if you don’t soak chia seeds before eating?
- Why do you need to drink water after eating chia seeds?
- How do you clean your gut with chia seeds?
What are Chia Seeds and Just Why Are They Such A Superfood?
Chia seeds were an essential diet eaten by the Ancient Mayan and Aztec societies, and they identified it as an energy source. In fact, the Mayan word chia meant “strength.”
Mature chia seeds may be white or black and originate from the Salvia hispanica plant. Chia seeds were originally a major food crop in Guatemala and Mexico, but as their popularity grows, they are becoming a lucrative commodity in other regions of the globe.
A one-ounce intake of chia seed includes 4 grams of protein, containing all nine essential amino acids required by the body. It also has 12 grams of carbohydrates (11 grams of fiber) and 9 grams of fat, 5 grams of which are polyunsaturated omega-3s, which have been related to a lower risk of cardiovascular disorders such as strokes and thrombosis.
One ounce of chia seeds also contains just under a third of our RDI (recommended daily intake) of manganese and magnesium, as well as slightly more than a quarter of our RDI of phosphorous. Chia seeds are also high in calcium and other micronutrients including B vitamins, potassium, and zinc, as well as antioxidants.
We should eat between 22.4 and 30.8 grams of fiber per day, depending on our age and gender, therefore adding only half an ounce of chia seeds to our diet may supply 50% to 66% of our recommended fiber consumption. Remember that any high fiber item should be introduced gradually into the daily diet since ingesting too much fiber at once might induce digestive distress.
A higher fiber diet may also aid in weight reduction since fiber not only keeps us feeling filled for longer, but higher fiber meals are generally lower in calories, albeit there is presently minimal evidence that chia seeds can aid in weight loss.
Fiber has also been linked to lower cholesterol and blood pressure levels, and it may help reduce the risk of diabetes, cancer, and other disorders associated with inflammation in the body.
If the fiber component of chia seeds is removed since most of it goes through the body undigested, a one-ounce meal of chia seeds comprises roughly 100 calories in total, and its low carb content makes it acceptable for many diets and lifestyles.
Chia seeds have a very mild taste that is somewhat nutty, which means they will not affect the flavor of food when added to a meal, but will simply boost its nutrition. Chia seeds can keep for years if kept in a cold and dry area.
How Not to Eat Chia Seeds
The most essential thing to understand about chia seeds is that they are hydrophilic (love water) and may absorb up to ten times their original weight in water.
This is why chia seeds are best added to a wet dish like yogurt or pre-soaked in liquid before use. A basic rule of thumb is one part chia seeds to six parts liquid, or one-third cup chia seeds to two cups water. If this mixture is too thick, add extra liquid, up to three cups of water. Pre-soaking or consuming chia seeds with liquid also makes them simpler to swallow, particularly if you are not accustomed to eating them.
Chia seeds may be eaten whole or crushed, however they might adhere to your teeth and make swallowing difficult. Chia seeds should never be given to young children, and if you have swallowing problems, you should avoid them as well.
If you consume chia seeds raw (unsoaked), drink lots of fluids to help ease them through, but more importantly, to prevent dehydration since the seeds absorb part of the moisture in the stomach as they pass through.
As a general rule, chia seeds may be added to a dish if there is enough moisture to keep the seeds in place.
The Top Easy Ways to Add Chia Seeds to Your Diet
1. Add to Breakfast Cereal, Oatmeal or Granola
If you’ve added milk or a milk substitute, you may add a teaspoon or two of chia seeds, whole or crushed, to any kind of morning cereal, hot or cold. Unless you prepare really mushy oatmeal, the seeds will expand somewhat but retain some crunch.
Another alternative is to make your own chia cereal. Soak chia seeds overnight in your choice liquid, such as almond milk or soy milk (try a quarter cup of chia seeds in one cup of almond milk), then add fruit, nuts, and spices to the chia seeds in the morning.
2. As A Yogurt Topper
Chia seeds, whole or crushed, may be mixed into Greek yogurt with fruits, nuts, and other healthful toppings.
3. For Crunchy Salad Toppings
Add chia seeds to your favorite salads for a nutritional boost, or use a teaspoon in your own salad dressing!
4. Fiber Boosting Soups and Stews
Add whole or ground chia seeds to soups and stews during or after cooking. The seeds will not only thicken the food, but they will also provide nourishment to it.
5. Chia Smoothies
Chia seeds will give your smoothie a true nutritional kick. Simply combine one tablespoon of chia seeds with the other raw ingredients before mixing. If the smoothie is too thick, add a bit more liquid and mix again.
6. Chia Seed Pudding
Chia seed pudding enables you to experiment with a variety of tastes. To make a simple chia seed pudding, soak chia seeds in coconut or almond milk with a little cinnamon overnight before adding vanilla flavoring and toppings like toasted coconut or almonds before serving. If you don’t like the texture, use grinding chia seeds instead of whole chia seeds.
Why not try a lemon-blueberry, apricot-pineapple, cocoa-walnut-maple, or matcha-chia pudding?
7. Chia Seed Dips
If you purchase ready-made dips, swirl in some chia seeds before serving, or add them to homemade hummus, tzatziki, and guacamole, or even use the seeds to replace some of the higher calorie components in the dips!
Ideas for Chia Seed Drinks
8. Chia Seed Water or Juice
Chia water is not only delicious to drink; it is also the simplest method to soak the seeds before utilizing them in various ways. Simply soak a quarter cup of chia seeds in four glasses of water for 30 minutes. With a sprinkle of lemon juice, the water is ready to drink.
The same number of chia seeds may be pre-soaked in four glasses of juice.
9. Chia Lemonade
Make homemade lemonade by soaking 1 tablespoon of seeds in 2 cups of cold water for 30 minutes, then adding lemon juice, sugar, and fresh mint.
Why not try it with limes instead of lemons?
10. Chia Seed Tea
You may add a little amount of chia seeds, perhaps half to a teaspoon, to a cup of ordinary tea. If you soak the seeds for a long, they will sink to the bottom of the cup.
How to Eat Chia Seeds in Savory Dishes
To include chia seeds into savory or even sweet meals, you may need to first produce a chia seed gel. Chia seed gel may be made by combining the needed quantity of chia seeds with slightly warm water and thoroughly mixing. A jar with a tight-fitting cover might come in handy for mixing. Allow to stand for 30 seconds to 5 minutes after mixing before using. If the gel is too thick, add additional water; if it is too thin, add a few more chia seeds and stir well.
Leftover gel may be stored in an airtight jar in the refrigerator for up to four days.
In addition to water, you may manufacture gel using milk, yogurt, juice, soy milk, almond milk, and other ingredients. The gel foundation can be easily adjusted based on the recipe.
Leftover gel created with other liquids may be refrigerated, although it may not last as long as gel prepared with water.
11. Chia Thickener for Puddings, Gravies and Soups
If you form a gel using chia seed and water (or another liquid), you can add it to puddings and use it as a thickening like gelatin. Chia seed gel may also be soaked in water and added to hot meals like soups and gravies shortly before serving to thicken them.
For vegan or dairy-free diets, chia seed gel is an excellent alternative to gelatin or dairy-based thickeners.
12. High Fiber Stir Fries
Simply cook your stir fry with whole or ground chia seeds.
13. Chia Seed Burgers and Meatballs
Why not use chia seeds to bind homemade burgers or meatballs instead of egg or breadcrumbs? A tablespoon of chia seeds should be sufficient to bind a half-pound of ground beef.
Chia seeds may also be used to homemade vegetarian burgers.
14. Homemade Chia Falafel
Chia seeds may be used in homemade falafel as well as burgers.
15. Meat and Fish Crispy Crumb Coatings
Finely ground chia seeds may be mixed in with breadcrumbs, or a tablespoon of ground chia seeds and a cup of almond or corn meal with spices can be used for a baked crispy crumb coating.
Using Chia Seeds in Baked Goods
A modest amount of chia seeds may usually be added to most baked items to give fiber to those typically harmful delicacies!
16. Use Chia as An Egg Replacement in Baked Goods
Chia seeds may be used to substitute eggs in cake recipes, making them ideal for vegan and egg-free diets. A spoonful of chia seeds combined with three tablespoons of water and set aside for a few minutes until it resembles scrambled eggs may be used in lieu of one entire egg in a recipe.
17. Bake Some Chia Seed Bread
Chia seeds may be used to bread recipes, but keep in mind that if you modify a beloved bread recipe to include chia seeds, you will most likely need to change the moisture level of the dough. Chia seeds are gluten free by nature.
18. Banana Bread
Chia seeds also go well in homemade banana bread.
19.Or Tortillas
1 cup whole wheat flour, 2 teaspoons chia seeds, 1 tablespoon flax meal, 1 tablespoon oil, 1 cup water, and a teaspoon baking powder are all you need to create simple soft tortillas. After combining and shaping into a ball, divide the dough into four or five balls and flatten them.
Cook for two to three minutes on each side in an ungreased pan until they are light golden brown in color. They may also be chopped up and roasted in the oven.
Chia seed tortillas may also be available at your local wholefoods or specialty shop.
20. Or Even High Fiber Pizza Dough
Chia seeds, like bread, may be added to your favorite pizza dough for additional fiber and crunch.
21. Chia Crackers
Chia seeds pair particularly well with seeded crackers, which you can prepare at home in little over 30 minutes. Combine 1 cup of chia, sunflower, pumpkin, and sesame seeds with 1 cup of water and spices and spread out into thin sheets on a cookie sheet before baking at 300F for 30 minutes, or until crispy and faintly golden.
22. Chia Muffins
Chia seeds may be used into ordinary muffin batter. Chia seeds are useful since they may be used in both savory and sweet muffin recipes.
1. Chia Seed Cookies
Although chia seeds may be used in any sort of cookie, they work especially well in oatmeal or chocolate chip cookie recipes.
How to Eat Chia Seeds in Other Sweet Treats
2. Chia Seed Pancakes
To make high fiber pancakes with a little of crunch, add no more than one tablespoon of whole or crushed chia seeds to your pancake mix. If you add some flax seed, your pancakes will have an added energy boost!
3. Chia Waffles
For a healthy grain morning delight, replace conventional waffle mix with whole wheat and chia seed waffle mix.
4. Breakfast and Protein Bars
Adding chia seeds to no bake homemade breakfast or protein bars delivers a protein and fiber boost to the snack, whether eaten for breakfast or as a pick-me-up snack throughout the day.
5. Chia Seed Truffles
No-bake truffles prepared with dates, oats, and chocolate might benefit from the addition of chia seeds.
6. Ice Pops
Chia seeds may be added to fruit ice pops or made into creamy ice pops using coconut milk, soft fruits like blueberries, and chia seeds. Simply combine the ingredients and freeze in an ice pop pan.
7. Chia Seed Ice Cream
Chia seeds may be used to homemade ice cream or sprinkled on top of store-bought ice cream.
Chia seed pudding prepared with a milk or milk replacement base may also be frozen to form a creamy frozen treat.
8. Chia Seed Jam
Why not serve your chia seed pudding with some homemade chia jam on top?
Unlike typical jams and jellies, chia seed jam is made in about ten minutes using fresh or frozen soft fruits and minimal additional sugar. In fact, in certain circumstances, the sugar may be totally eliminated and replaced with a natural sweetener like honey.
Chia jam does not need the addition of pectin and does not need to be typically canned.
To create soft fruit chia jam, add about two cups of prepared fresh or frozen soft fruit (such as blueberries, raspberries, strawberries, or kiwis) to a skillet and simmer on the stovetop until softened. If you need to add a sweetener, use a spoon or potato masher to break up the fruit quicker. When the fruit has reached the desired consistency, remove from the heat and toss in two teaspoons of chia seeds. The jam will thicken as it cools.
Once cool, keep the jam in an airtight jar in the refrigerator for up to one week.
In Conclusion
Although we could only come up with 30 ways to consume chia seeds across a variety of dishes and beverages, we are certain that as you become used to using them in your everyday cooking, you will be able to come up with many more, maybe as many as 101 ways to eat chia seeds!
FAQs
What is the most beneficial way to eat chia seeds?
Because chia seeds rapidly expand after absorbing moisture, it is best to consume them after they have been soaked in liquid or with a wet food, such as oatmeal or yogurt. Dry chia seeds should not be consumed on its own.
What is the best way to prepare chia seeds to eat?
4 cup seeds to 1 cup liquid) for approximately 20 minutes, or until they have a chewy texture similar to tapioca pudding. Chia seeds may be stored in the refrigerator for up to 5 days, so prepare a large quantity at the start of the week.Soak the seeds in almond milk or water for 1 hour (1
What not to mix with chia seeds?
Omega-3 fatty acids: Chia seeds are abundant in omega-3 fatty acids. High quantities of omega-3 fatty acids are known to increase the risk of bleeding. As a result, it is best to avoid combining chia seeds with meals or supplements high in omega-3 fatty acids.
How much chia seeds should you eat a day?
A typical dose of 0.7 ounces (20 grams or roughly 1.5 teaspoons) of chia seeds twice per day is recommended.
What happens if you eat a spoonful of chia seeds everyday?
Consuming an excessive quantity of chia seeds may cause blood sugar levels to drop, necessitating modifications to your diabetic medication prescription. In addition to decreasing blood sugar, chia seeds may help decrease blood pressure.
What happens when you start eating chia seeds everyday?
Chia seeds are abundant in a plant-based omega-3 fatty acid that has been shown to reduce inflammation. It’s called alpha-linolenic acid, and it’s essential for heart health. A chia seed research found that taking 37 grams of chia seeds per day reduced inflammatory indicators in the blood.
Do you drink the water after soaking chia seeds?
“Chia seed recipes call for some soaking time, but it’s important to drink the mixture soon after — within two hours — or refrigerate it,” Beaver advises.
What happens if you don’t soak chia seeds before eating?
Chia seeds are also useful for preventing dehydration since they store so much fluids. However, if you consume dried chia seeds without first soaking them in liquid, they will absorb the water in your system and perhaps produce a blockage.
Why do you need to drink water after eating chia seeds?
2 tablespoons (20 grams) of chia seeds is considered one serving. If you don’t drink enough water, the high fiber and absorptive qualities of chia seeds may raise your risk of constipation if you consume a lot of them.
How do you clean your gut with chia seeds?
8 tsp of sea salt. Allow chia seeds to soak water for up to 15 minutes before stirring again and drinking.2 tbsp chia seeds in a large glass of water (at least 8oz if not 16oz). To taste, add freshly squeezed lemon juice (up to 1 entire lemon). Optionally, include 1