Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired. Chia Sprouts : Place chia seeds in a single layer use only about a teaspoon to allow enough space to grow in a terracotta saucer or unglazed clay dish.
Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot.
Spray morning and evening until green sprouts appear, about days. Use these microgreens to garnish salads and sandwiches. Egg Replacer : This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.
Serve Chia seeds are a highly versatile ingredient. Sprinkle a few teaspoons into breakfast cereal hot or cold salads, soups, or stews.
Use chia gel as a thickener added to smoothies, puddings, and soups stir the gel into these foods after they are prepped or cooked. Chia seeds come in black and white varieties, but there is no difference in nutritional content. There are a few rare cautions when eating chia seeds. A case report presented at the American College of Gastroenterology Annual Scientific Meeting in made headlines describing a patient who ate dry chia seeds followed by a glass of water.
The seeds expanded in the esophagus and caused a blockage. Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves. People who have dysphagia, a condition that causes difficulty in swallowing as was the case with this patient or other digestive issues, should eat chia seeds with care. References Mordor Intelligence. Suri, S.
Chia Seed Salvia Hispanica L. Chia seeds are a good source of minerals, such as:. Chia seeds may help control blood sugar.
A randomized controlled trial published in Diabetes Care determined that adding chia seeds to normal type 2 diabetes treatments improves cardiovascular disease risk and helps maintain good glucose and lipid control. According to Dr. Andrew Weil on his website , chia seeds have more omega-3 fatty acids than flaxseeds. Omega-3 fatty acids may reduce your risk of coronary artery disease and improve cholesterol levels. Unlike flaxseeds, chia seeds are rich in antioxidants and have a longer shelf life.
Chia seeds have a mild taste and take on the flavor of whatever food or beverage they are added to. When added to liquid, they plump up several times their size and form a gelatinous coating which is easy to swallow and digest. You may add chia seeds straight to products that have liquid, like juice or yogurt. Eating with Purpose suggests making chia gel. The longer the gel sits, the thicker it gets. Chia seeds may also be ground. A popular way to use chia seeds is in smoothies.
A tablespoon or less of fresh seeds or chia gel is all you need to add texture and nutrients to your fruit and veggie smoothies. This decadent chocolate almond chia seed smoothie is surprisingly healthy. Almonds give it a punch of protein and medjool dates and banana add a healthy dose of potassium. Try using dark cocoa powder for added richness. View the recipe. Chia seeds blend well with salad dressing ingredients such as olive oil, vinegars, honey, and lemon juice.
Add about a tablespoon of seeds to most any salad dressing recipe. The more seeds you add, the thicker the dressing. Avoid the artificial ingredients and monosodium glutamate MSG found in many salad dressings by making this chia seed vinaigrette.
It combines chia seeds with honey, Dijon mustard, and apple cider vinegar. Chia pudding is similar in consistency to tapioca. All you need to make vanilla bean chia pudding is almond milk, chia seeds, and vanilla beans. Top this versatile dish with a dash of cinnamon, chocolate shavings, lemon zest, or a drizzle of maple syrup.
You may also layer the pudding with fresh fruit to create a tasty parfait. Chia gel helps keep baked goods moist and may be used in place of eggs or as a thickener. You may also top muffins or quick breads with chia seeds before baking. Substitute one whole egg in a recipe for 1 tablespoon of chia seeds mixed with 3 tablespoons of water.
Banana chia breakfast muffins are made with oat flour, Greek yogurt, chia seeds, maple syrup, bananas, and dates. Given that chia seeds are high in fiber and omega-3s, consuming them may reduce your risk of heart disease. Soluble fiber, the kind primarily found in chia seeds, can help lower total and LDL bad cholesterol in your blood. In turn, this can reduce your risk of heart disease Consuming the omega-3 fatty acid in chia seeds known as ALA has also been linked to decreased heart disease risk Still, studies specifically examining the connection between chia seeds and heart health have had inconclusive results.
Some rat studies have shown that chia seeds can lower certain heart disease risk factors, including high triglyceride and oxidative stress levels 17 , A few human studies found that chia seed supplements significantly reduced blood pressure in people with hypertension, or high blood pressure, which is a strong risk factor for heart disease 19 , Chia seeds may reduce the risk of heart disease, likely due to the fiber and ALA they contain.
However, more human research is needed. Chia seeds are high in several nutrients that are important for bone health, including calcium , phosphorus, and magnesium. Many observational studies suggest that getting enough of these nutrients is important for maintaining good bone mineral density, an indicator of bone strength 21 , In addition, ALA in chia seeds may play a role in bone health.
Observational studies have found that consuming this nutrient could also be associated with increased bone mineral density One animal study found that rats who received chia seeds daily for about 13 months had increased bone mineral content compared with a control group. The authors concluded that ALA may have contributed to this benefit However, besides animal studies, a limited number of studies have explored this topic, specifically.
Ultimately, more human research is needed. Chia seeds are high in calcium, magnesium, phosphorus, and ALA. All of these nutrients have been linked to improved bone mineral density. Consuming chia seeds may help with blood sugar regulation, possibly due to their content of fiber and other beneficial compounds.
People with diabetes may struggle with high blood sugar levels. Consistently high fasting blood sugar levels are associated with an increased risk of several complications, including heart disease Promisingly, animal studies have found that chia seeds may improve insulin sensitivity. This might help stabilize blood sugar levels after meals 26 , 1. In particular, older research from and suggests that eating bread containing chia seeds helps lower post-meal rises in blood sugar among healthy adults, compared with eating bread without chia seeds 28 , Nevertheless, more research is needed to learn more about the connection between these nutritious seeds and blood sugar regulation.
Animal studies suggest that chia seeds may help with blood sugar management, but more human research is needed. Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything. They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute.
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