Reasons to add chia seeds to your diet
Small but so very important and healthy.
Chia seeds are among the healthiest foods in the world. They are extremely tiny but nutritious seeds that originate from Mexico.
They have been valued for thousands of years and have been an important part of the diet of the Maya, Aztecs and Indians. Even then, they were loaded with many exceptional ingredients and essential substances for the body, so back then they were more precious than gold.
Fortunately, these ingredients have been preserved to this day and we can still enjoy their advantages and benefits.
Although Chia seeds are small, they contain quite a few important nutrients.
- They are rich in fibre, which helps with satiety and a feeling of fullness. 25 g of chia seeds contains about 9 g of fibre. The seeds absorb water in the stomach and then expand, thus suppressing our appetite. This can eventually lead to weight loss. Because they are full of fibre, they turn into a gel when they come in contact with water. This benefits our digestion and thus eases constipation.
- They are considered to be one of the few types of seeds that are an excellent source of omega-3 fatty acids. They are known for their anti-inflammatory effects as well as for strengthening health and the brain. They have a beneficial effect on brain functions, as many people testify to improved memory and better concentration.
- Did you know that chia seeds contain twice as much protein as other seeds? Chia seeds are high in protein – making them a great source of plant protein and provide a range of amino acids, especially for vegetarian and vegan diets. Most vegans like to use them as an egg substitute, ground up and mixed with warm water they become a binder.
- The seeds are rich in minerals such as calcium and magnesium and other elements such as manganese that help produce enzymes. In addition, they do not contain gluten and have a low glycemic index.
- The combination of fat, protein and fibre means that the seed is digested relatively slowly, ensuring a long and slow release of energy and consequently maintaining a stable blood sugar level.
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There are so many ways of using Chia seeds as they are an ingredient used in many recipes.
Chia seeds have a neutral taste compared to the stronger flavours of pumpkin and hemp seeds. A popular way to consume them is to soak them in water or milk and place them in the refrigerator for at least 2 hours (or overnight). The seeds absorb liquid and form a gel that in texture resembles tapioca and is commonly known as “Chia pudding”. If we want to spice it up, we can try soaking the seeds in flavoured milk, fruit juice or adding spices such as cinnamon, ginger or honey.
In general Chia seeds are so versatile; they can be eaten raw, mixed into baking ingredients, sprinkled on a salad, or had for breakfast along with yoghurt or smoothie.
As you can see, it is really a sin to omit them from your diet, so we have come up with some great recipes and ideas on how to use them.
MATCHA MANGO CHIA PUDDING
INGREDIENTS
- 3 tablespoons Chia seeds
- 1 teaspoon Matcha latte powder
- 200 ml almond/rice milk
- ½ teaspoon Agave syrup or honey
- ¼ teaspoon Himalayan salt
- Fresh or dried Mango
METHOD
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Pour almond milk into a small bowl, add chia seeds and mix well.
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Meanwhile, in a small cup, mix the Matcha latte powder with the tiniest bit of hot water until smooth (thus preventing Matcha from clumping together later when it is mixed into the pudding).
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Add the Matcha mixture to Chia seeds, agave syrup or honey, salt and mix everything.
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Place the finished mixture in the refrigerator and let it sit overnight or at least 2-3 hours.
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Put a layer of the Matcha Chia pudding in a glass, then Mango and the pudding again, and continue with the layers until you run out of the mixture.
PEANUT BUTTER AND COCONUT CHIA PUDDING
INGREDIENTS
- 3 tablespoons Chia seeds
- 1 tablespoon peanut butter
- 200 ml of coconut milk
- ½ tablespoon Agave syrup or honey
- coconut chips
METHOD
- In a small bowl, combine the coconut milk, chia seeds, peanut butter and agave syrup.
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Place the mixture in the refrigerator and let it sit overnight or at least 2-3 hours.
- Put in a glass and sprinkle with coconut chips.
GRANOLA AND CHOCOLATE PORRIDGE CHIA PUDDING
INGREDIENTS
- 3 tablespoons Chia seeds
- 4 tablespoons chocolate porridge
- 200 ml almond/ rice milk
- 1 dcl water or almond milk
- ½ tablespoon Agave syrup or honey
METHOD
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Pour almond milk into a small bowl, add chia seeds, agave syrup and mix everything well.
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Place the mixture in the refrigerator and let it sit overnight or at least 2-3 hours.
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Meanwhile, in a small bowl, mix the Chocolate Porridge with water or almond milk to get a thick mixture.
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Put a layer of Chia pudding in any glass, then Chocolate porridge and Granola and pudding again and continue with the layers until we run out of mass.
TIP: To make your chia pudding even more delicious, try adding nuts, dried or fresh fruit, different syrups or sweeteners.
Delicious and easy! Do you know which one you’re going to make first?
