You may remember chia pets from the 80’s, those American styled terracotta figurines used to sprout chia seeds and resembled the animal’s fur or hair. Today, people all over the world enjoy chia seeds and are known as a super food. Native to Mexico, chia seeds were a staple in ancient civilizations. Chia seeds were consumed in diets and included in medicines, religious rituals, and cosmetics.
These tiny oval-shaped seeds that appear black and white in color are loaded with nutrients. Just 2 Tablespoons of chia seeds provides 4.7 grams of protein, 8.7 grams of fat, 11.9 grams of carbohydrate, which includes a whopping 9.8 grams of fiber for 138 calories. Of note, chia seeds not only contain a high amount of plant-based omega-3 fatty acids, they offers a decent amount of calcium, iron, antioxidants and other nutrients as well.
Before delving into the world of chia seeds, keep the following tips in mind:
- Soaking chia seeds enhances their digestibility and nutrient absorption.
- If you’re new to chia seeds, start with a small amount, like 1 Tablespoon, and gradually increase as needed.
- Make sure to drink plenty of water when consuming chia seeds, as they absorb liquid.
- Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas.
- Remember, dry chia seeds absorb water which causes them to swell up and become gooey. People without difficulty swallowing can typically eat small amounts of dry chia seeds without a problem. However, dry chia seeds can pose a choking hazard in some individuals
- Chia seeds have a mild flavor, so you can add them to various foods and beverages without affecting the taste.
- Chia seeds can be used as an egg substitute in baking: Soak 1 Tablespoon of chia seeds in 3 tablespoons of water. This is a helpful alternative relating to egg allergies.
- Soaked chia seeds are an alternative to cornstarch for thickening soups stews and gravies.
- Since chia seeds are gluten-free, they can be used in recipes for people with celiac disease and other gluten-related conditions.
Chia seeds are incredibly easy to incorporate into your diet. They have a rather bland taste so they can be added to pretty much anything:
- Make chia water or chia juice by soaking 1-2 tablespoons of chia seeds in 8 oz of water or juice for 20-30 minutes to add fiber and nutrients to your beverage.
- Make chia pudding by mixing 2 Tablespoons of chia seeds into 4 oz of milk and let sit in the frig to form a pudding-like consistency. Or try this Blueberry Chia Seed Pudding – a perfect option for a high protein breakfast that offers a sweet touch of fruit.
- Add a tablespoon of chia seeds to smoothies for extra fiber and nutrients without changing the flavor.
- Sprinkle chia seeds on top of oatmeal or mix them in to cereal.
- Mix chia seeds into yogurt for a nutritious and easy addition.
- Add chia seeds to homemade granola or protein bars.
- Combine various chopped fruits of your choice and sprinkle chia seeds for added texture and nutrients. For example, mix blackberries, strawberries, pineapple, and kiwi in a small bowl and top them with a drizzle of honey, lime juice, and chia seeds.
- A tablespoon of chia seeds to savory dishes like stir-fries with noodles, vegetables, and a protein of your choice, such as chicken, shrimp, beef, or tofu.
- Instead of breadcrumbs, use a tablespoon or two of chia seeds as a low-carb binding agent in recipes for meatloaf and burger patties. Adding chia seeds will also increase the fiber content of your burger or meatloaf.
- When making pancakes, muffins, pancakes and other baked goods,
combine one or two tablespoons of chia seeds with ingredients.
- Make a berry chia spread. Simply cook down berries, blend and mix with chia seeds for a berry jam that will last for a few days in the frig – no sugar added!
- For summer fun, homemade ice pops are a fun way to use chia seeds. Mix chia seeds with fruit juice or milk of your choice and add chopped fruit. Pour into popsicle molds, freeze, and enjoy.
- Add a small amount of chia seeds (less than a teaspoon) to hot tea for some additional fiber.
- Make these little Truffle Bites that are packed with healthy ingredients, including chia seeds for just 65 calories each.
- Chia seeds can be mixed into dips and yogurt to create a crunchy condiment for pita bread, crackers, tortillas, and other dipping foods.
- Use chia seeds to thicken salad dressings. This Edamame Salad with Chia Vinaigrette recipe was featured in Jill’s nutrition program in May and is a perfect way to incorporate chia seeds into a salad dressing.
Pick up some chia seeds at McCaffrey’s today. Take advantage of the manufacturer’s websites that usually offer a variety of recipes.
Edamame Salad with Chia Vinaigrette
Ingredients
- ¼ Cup Extra Virgin Olive Oil
- ¼ Cup Red Wine Vinegar
- ¼ Cup Chia Seeds
- 1 T Soy Sauce
- 1 T Honey
- 1 16 oz Package Frozen Edamame
- 1 15.5 oz can Garbanzo Beans
- 1 6 oz. jar Marinated Artichoke Hearts, drained, chopped
- 1 Cup Dried Cranberries
- ¼ Cup Red Onion, diced
Preparation
- Make Vinaigrette: whisk together olive oil, red wine vinegar, chia seeds, soy sauce and honey.
- Add edamame to a large bowl and microwave on high for 2 ½-3 minutes, then rinse in cold water.
- Add garbanzo beans, artichoke hearts, cranberries, and red onion to the edamame.
- Drizzle with vinaigrette and toss to coat.
- Serve immediately or chill 2-3 hours before serving.
Makes 10 (3-oz. servings)
Estimated nutrition: 160 calories/serving, 9 g fat, 1 g saturated fat, 70 mg sodium 17 grams carbohydrate, 4 grams fiber, 10 grams sugar – 0 added, 6 g protein
Values listed represent a nutritional analysis. There are natural variations that occur in all recipes; these figures may not be exact and are provided for informational purposes only.
Recipe adapted from www.itbakesmehappy.com
