Regardless of your dietary choice. Chia seeds are a great choice for adding a pinch of extra protein and nutrients to your food. You will love the easy recipes and health benefits with just a spoon of chia seeds!
You have probably seen everyone talking and sharing recipes with chia seeds. Everyone is making delicious smoothies, colorful nutritious bowls or puddings.
In fact, chia seeds are popular for a very good reason. It is extremely easy to prepare and add to your favorite meal. And just with a pinch of chia seeds, you can enjoy endless benefits to your health and body!
Chia seeds are good for everyone from athletes, a person who is trying to lose weight or someone who is looking for an extra nutrient to add to their diet.
Chia seeds are filled with various nutrients that help to build your muscle, make you full faster and keep you healthy as you ever been!
The following article presents everything from where chia seeds come from. To how to prepare them and serve it with your favorite meal effortless!
What Are Chia Seeds
Chia seeds are most commonly obtained from the plant species called Salvia Hispanica. It is native to central and southern Mexico and Guatemala.
In fact, chia is grown commercially for its seeds. Chia seeds are rich in omega-3 fatty acids. As a matter of fact, in a total of 30 percent of the chia seeds contains extractable oils.
Chia seeds are small ovals. Normally chia seeds are as small as 1 mm. They are mottle-colored with grey, brown, black and white colors. Therefore, chia seeds when soaked in water expanded up to 12 times their weight.
When soaking, chia seeds develop a mucilaginous coating around them. Mucilage is gluey and thick substance produced by nearly all plans. It gives the chia seeds a gel-like texture.
Today, chia seeds are widely consumed in native Mexico and Guatemala, Ecuador, Argentina, Bolivia and Australia. In addition, chia seeds are cultivated in northern altitudes of the United States.
The main use of chia seeds is cooking. It is mostly a great topic for foods such as smoothies, energy bars, breakfast cereal or yogurt. In fact, chia seeds can be soaked in water and consumer directly. Or it can be added to any juice you prefer.
Chia Seeds Nutrition
Most of us would mistake chia seeds with tasteless and unnecessary seeds to add to your food. Even though chia seeds are not enriched with vitamins, chia seeds nutrition values will surprise you!
So, let’s figure out what chia seeds nutrition is exactly and what you can get out of it when adding to your daily favorite meals!
In fact, dried chia seeds contain 6 percent of water, 16 percent protein, 42 percent carbohydrates and 31 percent fat. Carbohydrates are sugars and fibers found in fruits. Whereas protein is a micronutrient that is essential for building a muscle.
Chia seeds nutrition in one cup of dry chia seeds:
- B vitamins (20% or more of the Daily Value, or DV)
- Niacin (59% of DV)
- Thiamin (54% of DV)
- Folate (12% of DV)
- A moderate source of riboflavin (14% of DV)
In general, chia seeds nutrition takes care of your B vitamin intake. It plays an important role in cell metabolism.
Important to note, chia seeds contain a huge variety of dietary minerals. Dietary minerals are essential nutrients for your organism in order to function properly and keep your healthy.
Chia seeds nutrition holds the following dietary minerals:
The fatty acids and linoleic acid are the major fats in chia seeds. The fatty acids in chia seeds are therefore unsaturated.
Can Chia Seeds Help You To Lose Weight
Like many other seeds. Chia seeds offer a huge nutritional value in terms of dietary fiber and antioxidants. Therefore, a lot of claims were made in using chia seeds for weight loss.
It is clear that chia seeds are good for your health. Chia seeds have almost 10 percent of fiber. This indeed makes up 40 percent of your recommended daily intake.
Foods high in fiber indeed are linked to weight loss. According to the study of 2015, eating as much as 30 grams of fiber daily. May help you in losing some weight.
However, it must be noted. The specifications of chia seeds and weight loss are not backed up by any research. It has not been proven that chia seeds can directly contribute to losing some unwanted pounds.
Even though chia seeds for weight loss are not proven. Chia seeds surely can keep you fuller and prevent from eating more foods and unhealthier.
Chia seeds are for sure a great ingredient in your diet. Chia seeds with balanced and healthy diet can make you fuller, offer great nutritional value and make you feel good and healthy!
How To Prepare Chia Seeds
Now that we are well informed about chia seeds and its benefits. It’s time to know how to eat chia seeds. More specifically, how to prepare them and how to use them in our favorite daily dishes!
If you are wondering how to eat chia seeds. It is quite easy to prepare them and add to any meal of your choice. Dry chia seeds can be added to smoothies, yogurt or simply topped on top of oatmeal or salads.
Important to know, when you are adding dry chia seeds in water. For example, you are adding chia seeds to your oatmeal or yogurt. Chia seeds will swell up and get a gel-like consistency!
Therefore, chia seeds are able to absorb a lot of liquid. When consuming chia seeds, make sure you keep yourself hydrated. Especially, when consuming them dry!
In general, chia seeds are very easy to consume and add to pretty much anything! So, get creative and experiment with adding chia seeds to your all-time favorite dishes!
Chia Seeds Recipes
Have you heard of someone saying that if something is small doesn’t mean it's powerless? This is the case of chia seeds! These small superstars are filled with nutrition and are considered as one of the greatest super foods!
Therefore, chia seeds are easy to prepare and add to your favorite meal. The following are top 3 chia seeds recipes you will love!
Chia Seeds Pudding
You probably have seen pictures of chia seeds pudding everywhere! In fact, it is one of the most popular chia seeds meals.
As we already know, chia seeds can absorb a lot of liquid. In fact, if you soak chia seeds in water overnight. You will get a dish that looks a lot like pudding. It is because of the gel-like consistency chia seeds get when soaked in water!
Afterward, you can add some spices and sweeteners to your pudding! The healthiest sweetener options are honey or your favorite maple syrup!
You can also add your favorite fruits on top of your pudding. It will taste delicious, will fill your stomach with healthy foods and make your favorite choice of breakfast!
Chia Seeds As A Topping
Yet another chia seeds recipe is using it as a topping! You can add some crunch and healthy fiber to your favorite meals like yogurt or oatmeal. All it takes is to sprinkle some chia seeds on top!
Take a note, when you sprinkle chia seeds on wet foods, such as yogurt. Chia seeds will turn into a jelly ball. If you are not a fan of this consistency. Sprinkle your chia seeds just before eating!
Chia Seeds As A Spread
How great is that! You can make your own healthy spread with chia seeds! The great news is, you don’t need a pectin because of chia seeds binding power!
As for a delicious blueberry jam. Take your favorite blueberries, add a few tablespoons of maple syrup or honey and 1/4 cup chia seeds. Cook and stir it on the medium-low heat until it thickens.
This recipe is so delicious and healthy! You will love it! You can also use any berries that you like! Follow the same recipe and enjoy the results!
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