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Chia seeds speed up metabolism, saturate the body with useful substances and help not to gain weight. However, picking up a pack of dark grains, we involuntarily ask ourselves the question – how can we eat them? We offer several options for cooking superfood.
Tiny grains a little larger than poppy seeds are Spanish sage seeds, better known as chia seeds. Today, their existence is known to all lovers of a healthy lifestyle: they have entered the category of superfoods that have an outstanding effect on metabolism.
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What is the secret to the success of Latin American seeds? Chia contains a huge amount of insoluble fiber – a carbohydrate with a long assimilation chain. When in contact with water, the fiber absorbs water, and the tiny seeds increase twelvefold. In addition, a tablespoon of seeds contains 5 g of fiber and 60 calories: there is not a single gram of sugar in them! “But they have protein, fat, and they don’t trigger insulin like sugar does,” says nutritionist Carolyn Brown. “Chia is energizing and filling, which helps keep you from overeating and snacking during your work day.” But that’s not all. 30 grams of seeds contain three times more iron than a bunch of spinach and twice as many minerals as a banana.
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1. Pudding
The perfect dessert, snack or breakfast. Pair a cup of milk (if you’re lactose intolerant, choose almond, coconut, and rice milk) with three tablespoons of chia seeds. Mix well and leave in the refrigerator overnight. Swelling, the seeds will turn into jelly, so the perfect elastic pudding will be ready in the morning. Add spices like cinnamon and cloves to boost your metabolism, shredded coconut, or goji berries, another superfood.
2. Jam
Jam, which is sold in stores, is dangerous for health and figures – the level of sugar in it is incredibly high. Grind a cup of your favorite fruits or berries in a blender, add one tablespoon of chia, leave overnight – and you’re done! Spread the mixture on rice cakes whenever you have a sweet craving during the day. Such a snack will not harm the figure.
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3. Smoothies
Try the recipe for the perfect post-workout drink to keep your day energized and productive. Put one banana, two teaspoons of cocoa, one bunch of spinach, a tablespoon of chia into a blender and dilute everything with almond milk. Mix for one minute.
4. Tea
Do you know about the popular bubble tea treat – tea with jelly balls that burst in your mouth? One glass of this drink contains a lot of sugar. Brew 500 ml of your favorite tea, and when it reaches room temperature, add a tablespoon of chia seeds. Wait for it to cool completely and drink!
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5. Ice cream
Forget factory-made ice cream, make your own instead. Combine coconut milk, your favorite berries and chia seeds in a blender, then pour the mixture into ice cream molds. A few hours in the freezer, and a refreshing healthy treat is ready!
6. Breading
Replace the classic high-calorie breading with an equally tasty, but more dietary option. Mix a cup of cornmeal or almond flour with a tablespoon of chia seeds and coat the meat or fish in the mixture. You can also add spices like turmeric and garlic there – they are good for the heart.
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7. Garnish
By themselves, chia seeds have little to no flavor, just a slight nutty aftertaste. So add them generously to salads, side dishes, pastas, and soups to boost your body with omega-3 fatty acids, fiber, and protein.
8. Instead of eggs
An idea that vegans will love is that you can bake your favorite treats without eggs. To replace one egg, mix one tablespoon of chia seeds with six tablespoons of water in a glass, stir, and let sit for 10 minutes. And then add to the dough – it will retain the same texture as if you added eggs.