Surely each of you at least once heard about chia seeds. These tiny grains are incredibly beneficial to the human body. They contain a large amount of antioxidants, fatty acids, fiber, calcium and protein. Therefore, they are widely used in cooking. Smoothies, desserts, cereals and even meatballs are prepared from them. In today's article, you will find some interesting recipes with chia seeds.
The benefits and harms of the product
The ancient Aztecs, who lived five thousand years ago, knew about the miraculous properties of these little grains. Even then, they consumed chia seeds along with traditional corn. They have a slight nutty flavor and contain a lot of magnesium, zinc, iron, calcium, fiber and protein. Due to such a unique composition, they have a beneficial effect on the human body.
Regular use of these seeds helps strengthen immunity, improve skin condition, lower cholesterol and replenish lost energy. They are recommended to be eaten by pregnant women and athletes receiving certain loads. They are ideal for diabetics and prevent dehydration.
Contraindications to the use of these unique grains can be problems with the gall bladder, pancreatic disease and hypotension. Also, it is undesirable to eat them to people taking blood thinners and having a sensitive gastrointestinal tract.
How to eat chia seeds?
The recipes of the dishes in which these small grains are present are so diverse that each of you will find exactly your own version. Energy gels and drinks are prepared from them for professional athletes. To do this, the seeds are dissolved in coconut milk or plain water and left for ten minutes. During this time, they will have time to nourish the right amount of fluid in themselves and will be completely ready for use.
They make delicious milk porridge, desserts and pastries. In addition, this product is often added to soups, salads, sauces, pasta, meat and fish dishes. Thanks to the ability to turn into a gelatinous mass, they become an excellent basis for all kinds of puddings.
Apple Marshmallow
This is one of the most interesting chia seed recipes. The preparation of this dessert will not cause difficulties even for those who have nothing to do with cooking. It consists of simple and healthy ingredients. Therefore, they can be treated not only to adults, but also to children. To make a delicious marshmallow you will need:
- 715 grams of sugar.
- 5 ripe apples.
- 50 grams of egg whites.
- A pair of tablespoons of chia beans.
- 8 grams of agar agar.
- 150 milliliters of water.
- 10 grams of vanilla sugar.
Like many other recipes with chia seeds, this option involves pre-soaking this product. Grains are poured with water and left for an hour. Do the same with agar-agar. But he is soaked for only thirty-five minutes.
In the meantime, you can do apples. From the fruit they take out the core, bake it in the oven and beat with a blender. In the resulting puree add part of the available sugar, vanillin and swollen grains. All this is mixed and cleaned to the side for an hour. Then egg whites are gradually introduced there.
Soaked agar-agar sent to the fire and heated. As soon as it is completely dissolved, the remains of granulated sugar (about 480 grams) are poured to it and cool. Chilled viscous mass is poured into applesauce, constantly whisking with a mixer until the meringue is consistent. The resulting mixture is laid out in a pastry bag and marshmallow is formed. Finished products leave for several hours for complete solidification.
Crackers
This is another interesting example of how to cook chia seeds (a recipe with photos of such dishes can be seen below). These crackers taste very similar to traditional bread rolls. Since they contain low-calorie foods, they are ideal for those who follow a diet. Before you start cooking, look to see if your home has:
- A glass of chia seeds.
- 20 grams of basil.
- A tablespoon of real liquid honey.
- ½ cup dried tomatoes.
- A couple of tablespoons of natural lime juice.
- A pinch of salt.
By analogy with many similar recipes with chia seeds, this option involves the preliminary preparation of this unique product. Grains are soaked in water in a ratio of 1: 2 for several hours. As soon as they swell, they are combined with the rest of the ingredients and crushed using a blender. The resulting mixture is laid out on a tray and left for a day. The next day, the dried crackers are completely ready for use.
Oatmeal
This is one of the easiest chia seeds breakfast recipes . The porridge prepared on it turns out to be very low-calorie. Therefore, it is optimally suited for dietary nutrition. To quickly build a wholesome and light breakfast, double-check in advance whether you have everything you need at your fingertips. This time you will need:
- 120 grams of hercules.
- A pair of tablespoons of helium mass from chia grains.
- 350 milliliters of 1% milk.
- A tablespoon of honey.
- Cinnamon and vanillin.
Milk is poured into a suitable saucepan and sent to the fire. As soon as it boils, they pour out Hercules groats, cinnamon, vanillin and a helium mass from chia grains into it. Before turning off the fire, liquid honey is sent to the cooked porridge. All mix well and remove from the burner. If desired, fresh berries or pieces of fruit are added to the finished dish.
Air cutlets
We bring to your attention another non-standard example of recipes with chia seeds (photos of such dishes can be found in the course of today's publication). These low-calorie vegetable patties are not only very healthy, but also incredibly tasty. They have a light delicate structure and a unique aroma. Therefore, they will certainly be interested in the young ladies who follow their own figure. To prepare such cutlets you will need:
- 100 grams of chia seeds.
- Large carrot.
- 30 grams of cilantro.
- A couple teaspoons of caraway flour.
- 100 grams of tofu.
- A couple of tablespoons of olive oil.
- 50 grams of sesame seeds.
- A teaspoon of ground pepper.
Chia seeds are poured with warm water in a ratio of 1: 2 and left for two or three hours. After this time, you should get a jelly-like mass. Chopped cilantro, grated carrots, cumin flour and tofu are added to it. All this is slightly salted, gloves and well knead with hands. Small pieces are nibbled from the resulting mincemeat, cutlets are formed from them and breaded in sesame seeds. After this, the product is laid out on a baking sheet, greased with olive oil, and put in the oven. Bake them for about twenty-five minutes.
Omelette
This dish will be another great example of how to make chia seeds. The recipe for this omelet is so simple that even a teenager can easily reproduce it. to make this delicious and healthy breakfast you need a little free time and a bit of patience. In addition, your home should contain:
- Egg.
- A tablespoon of chia seeds.
- Medium onion.
- A tablespoon of cow's milk.
- 50 grams of spinach.
- Salt and any spices.
Unlike most other recipes with chia seeds, we will not soak them in water. Therefore, the process should begin with beating the egg. To do this, they are broken into a suitable bowl, combined with milk and well shaken with a whisk. Useful grains are poured into the resulting liquid and left them for thirty minutes.
In the meantime, you can do onions. It is peeled, washed, cut into thin half rings and fried to a golden hue. Add egg mass and chopped spinach to the browned onion. All this is salted, seasoned with any spices and covered with a lid. Cook the omelet on moderate heat for several minutes.
Panacota
This is one of the best recipes for desserts with chia seeds. It is prepared quite simply. But the process itself takes a lot of time, so you need to start it only when you are in no hurry. To do this, you will need:
- 3 tablespoons of chia beans.
- 100 milliliters of nut milk.
- A tablespoon of real liquid honey.
- ½ teaspoon vanillin.
This is another good example of chia seed recipes that don't need water. In this case, the grains are filled with nut milk, mixed well and cleaned to the side for a couple of hours. After this time, natural honey and vanilla are added to the resulting mass. Knead again and sent to the refrigerator. After about two hours, dessert can be served at the table.
Mango Pudding
Fans of sweets will surely enjoy this version of recipes with chia seeds . Pudding made using the technology described below is incredibly light and tasty. It does not contain a gram of artificial preservatives, so it can be offered not only to the older, but also to the younger generation. To prepare mango pudding, make sure in advance that at your fingertips you find at your fingertips:
- 4 tablespoons of chia beans.
- 1.5 cups of mango pulp.
- ½ teaspoon vanilla essence.
- 100 milliliters of cow and coconut milk.
- Glass of water.
- A tablespoon of sugar.
- A pinch of chopped hazelnuts.
Mango pulp is crushed in a blender, gradually adding water. The resulting mass, the consistency of which resembles a rather thick sauce, is distributed in glasses so that they are filled by only one third, and sent to the refrigerator.
Cow and coconut milk are combined in a separate container. Sugar and vanilla essence are added there. All is well mixed and poured with the resulting liquid chia grains. Once the mass is sufficiently thickened, it is filled with glasses of mango puree and again put in the refrigerator. This time for a few hours, or better for the whole night. Ready dessert is decorated with mint leaves and sprinkled with chopped hazelnuts.
Berry pudding
This dessert is not only incredibly tasty, but also very useful. By analogy with many other chia seed pudding recipes, it involves the use of readily available budget components. To prepare it, you will need:
- 3 tablespoons of chia seeds.
- 250 milliliters of 1% milk.
- 150 grams of any fresh berries.
- 150 milliliters of Greek yogurt.
- A pinch of vanillin and any sweetener.
Chia seeds are poured with milk and left for twenty minutes, not forgetting to stir them periodically. While the seeds swell, you can tackle the berries. They are washed, cleaned of the remaining leaves and rubbed with natural Greek yogurt. Vanillin, a sweetener and a milk-grain mass are added there. All are thoroughly mixed and laid out in beautiful glasses.
Kiwi smoothies and agave nectar
This amazing drink will not only fill your body with the necessary vitamins, but also help you lose weight. Like many other smoothie recipes with chia seeds, this option involves the use of exotic fruits that may not be in your refrigerator. Therefore, before starting to prepare this drink, be sure to go to the store and buy all the missing products. This time you will need:
- 4 ripe kiwi fruits.
- Unsweetened green apple.
- The whole lime.
- A teaspoon of chia beans.
- A glass of cold water.
- A couple teaspoons of agave nectar or natural honey.
- 4 ice cubes.
Grains are poured into a small bowl and poured with a tablespoon of cold water. While they will swell, you can do the fruits. Kiwis are washed, peeled and cut in half or quarters. The washed apple is freed from the core and poured with juice squeezed from lime.
Ice cubes are loaded into a blender bowl. Apple slices and kiwi slices are sent there. Swollen chia seeds are spread on top of the fruits and poured all this with a glass of cold water and agave nectar. Cover the blender and put it into working condition. Beat the future vitamin drink first at low speeds, gradually increasing speed.
Muffins
This recipe produces light and delicate diet baked goods. To prepare it, you will need simple and not too expensive components sold in any food department. Before kneading the dough, check if you have at hand:
- A quarter cup of oat or whole grain flour.
- 40 milliliters of maple syrup or real honey.
- A quarter cup of applesauce.
- 140 milliliters of almond milk.
- Half a glass of pomegranate seeds.
- A teaspoon of soda.
- A quarter cup of chia seeds and olive oil.
- A pinch of sea salt.
In one deep bowl, salt, soda and flour are combined. Applesauce, olive oil, almond milk, liquid honey or maple syrup are also added there. All mix well until smooth.
Pomegranate seeds and chia seeds are added to the resulting mass. Mix again. The finished dough is laid out on the molds so that they are not filled to the very top, and placed in a heated oven. Such muffins are baked at one hundred and ninety degrees for at least a quarter of an hour.