6 Wonderful Ideas To Include Chia Seeds In Your Diet

Chia seeds have become quite popular around the world since it was revealed how healthy they are for the body. In fact, adding chia to your diet would provide a significant amount of high-quality protein, three times more iron than spinach, twice the potassium of a banana, and a high level of fiber.

In addition, they are a vegetable source of omega 3 fatty acids, antioxidants and other substances that promote the proper functioning of our body. Another of its advantages is that its slight nutty flavor allows, in fact, to include them in many recipes to make their consumption easier.

On this occasion we want to share 6 good ideas in order to incorporate chia seeds into your diet more frequently and achieve an extra supply of energy.

1. Energy shake with chia seeds

Energy shakes are very healthy ways to improve physical and mental performance when you feel tired.

In this case we propose a banana, spinach and chia seed one, which can also relieve fatigue while providing fiber, protein and other nutrients to the body.

Ingredients

• 1 tablespoon of chia seeds (10 g)
• 1 handful of spinach
• 2 tablespoons of cocoa powder (20 g)
• 1 banana
• 1 cup of almond drink (250 ml)

Preparation

• First, incorporate all the ingredients in the blender glass and beat them at maximum speed until you get a homogeneous mixture.
• Later, serve it and consume it immediately. Take it every time you want to improve your performance.

2. Tortillas

Some delicious tortillas with chia seeds are an excellent option to satisfy hunger between meals or as part of breakfast. As expected, you can prepare sweet or savory, and you can add other foods such as cheese, ham or whatever you can think of.

Ingredients

• 1 ½ cup of whole wheat flour (165 g)
• 1 ½ tablespoon of ground flaxseed (15 g)
• 2 tablespoons of chia seeds (20 g)
• ¼ teaspoon of baking powder (1.2 g)
• 1 tablespoon of olive oil (14 g)
• 5 tablespoons of water (50 ml)

Preparation

• First, incorporate all the ingredients in a bowl and mix them well until they are thick and firm.
• Next, separate the dough into 5 pairs of balls and flatten them with the help of a rolling pin.
• Next, heat a pan over low heat and place the tortillas for about 2 or 3 minutes on each side to brown.
• Finally, serve them with whatever you prefer.

3. Strawberry and chia seed ice cream

A very healthy and delicious way to enjoy ice cream is to prepare it at home with ingredients that are low in fat and sugar.

Ingredients

• 1 cup of strawberries (170 g)
• 1 and ½ glass of coconut drink (300 ml)
• 2 tablespoons of chia seeds (20 g)

Preparation

• First, wash the strawberries well and put them in the blender with the coconut drink and the chia seeds.
• Then process until obtaining a more or less homogeneous mixture.
• Next, pour the shake into a tray or ice cream mold and leave it in the freezer for the necessary time.

4. Cookies

If you want a snack rich in vitamins, minerals and healthy fats, be sure to try the following recipe for chia cookies.

Ingredients

• ½ cup of chia seeds (60 g)
• Half a cup of sesame seeds (60 g)
• ½ cup of pumpkin seeds (60 g)
• Half a cup of sunflower seeds (60 g)
• 1 cup of water (250 ml)

 Preparation

• First, combine all the seeds with a cup of water.
• Then bake them in the oven at 170ºC for 30 minutes.
• Lastly, make sure they are crisp and golden.

5. With yogurt or oatmeal

Due to its pleasant taste and texture, chia seeds can be added to complement the properties of foods such as yogurt or oatmeal. In fact, they give you an “extra” protein, healthy fats, and energy to enhance your effects at breakfast.

6. As a substitute for eggs

People who have made the decision to do without all foods of animal origin find chia seeds a good substitute for eggs.

This is due to its high content of proteins, healthy fats and vitamins that replace those provided by said food. So, if you are one of those people who try to avoid animal products, adding chia to your diet is a very interesting idea.

Ingredients

• 1 tablespoon of chia seeds (10 g)
• 6 tablespoons of water (60 ml)

Preparation

• First, soak the tablespoon of chia seeds in the water and let it steep for 10 minutes.

• Also, after this time, you  will get some seeds of a gelatinous consistency  with which you can replace the egg in various recipes.

As you can see, it is very easy to incorporate chia seeds into your regular diet to enjoy each of its properties. Go ahead and prepare these recipes and see that they are excellent options to delight the palate without breaking the diet.