Chia seeds, the black and white, tiny seeds but they’re extremely rich in nutrients. Even though their small size they are full of fiber, minerals, calcium, antioxidants, and omega-3 fatty acids, all of which in some way or the other promote weight loss. These antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may help heart health, support strong bones, and enhance blood sugar management.
Chia seeds have taken the world of weight loss by storm. The fiber and protein in chia seeds may help in losing weight. Many of us have heard the benefits of chia seeds and tested them. These seeds swell up when soaked in water and many people have difficulty eating them because of their slimy texture.
Chia seeds are versatile, making them easy to add to many foods and recipes.
Here are 8 delicious ways to add chia seeds to your everyday diet:
# 1 Chia water
One of the simplest and best ways to include chia seeds in your daily routine is to add them to water.
For making chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes. (Healthline)
If you want your drink to have some flavor, you can add chopped fruit like orange or squeeze a lemon. Either you can add some mint leaves to this.
# 2 Chia seeds smoothie
Smoothies are best to have for your breakfast or as a healthy snack, specifically in the summer as they help you cool down. This recipe is best for people who really don’t like the texture of chia seeds, as they get blended right up in the smoothie.
Chia seeds can be added to the smoothie of any fruit, like (apple, banana, mango, blueberries, strawberries, etc.) chop them up roughly. Put on fruits, yogurt, ice, and a spoonful of chia seeds into a blender and blend until smooth. If you like, Top up with some more fruits and nuts and enjoy it! You can use chia seeds in any smoothie by soaking them.
# 3 Chia pudding
Chia pudding is a delicious dish that can be eaten for breakfast or as a dessert. If you don’t like the chia seeds’ texture, try blending them to give them a smoother finish. When you realize how easy it is to make chia seed pudding you’ll find yourself making it weekly.
You can use your choice of coconut milk, almond milk, or dairy milk for a delicious pudding.
Add 1/2 cup of milk and 2 tbsp of chia seeds into a jar. Stir in any sweeteners of your choice, including flavorings like vanilla and cocoa. Let them for a couple of hours or overnight, then stir again before serving. Serve with toppings like fresh fruit, dried fruit, or chocolate chips.
# 4 Chia seeds salad dressing
Chia seeds are natural thickeners and therefore, these seeds are wonderful to prepare salad dressings, giving them the perfect consistency.
Take some cherries, orange juice, orange zest, and lemon juice, and blend them until you get a smooth puree. Add some olive oil, a pinch of salt, 2 tbsp honey, and a spoonful of chia seeds to the puree and blend for another 10-20 seconds. Let them side in the jar until well combined. Garnish your salad with the chia seed dressing and black pepper and enjoy!
# 5 Chia cereal
To try something new for breakfast, you can swap your usual cereal for chia cereal.
For making it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious breakfast.
# 6 Chia seeds protein bars
Protein bars are a healthier form of our chikki! With chia seeds added to them, these become more health-giving. If you are in a rush and you don’t have time for breakfast, just catch one of these and you are all set to go.
Take some unsalted almonds and pistachios and blend them for about 30-40 seconds. Add rutted dates and raisins to the mixture and blend again. In the next step adds unflavoured protein powder, a spoonful of chia seeds, and olive oil/coconut oil, and blend for another 30 seconds. Pour out the mixture on a cutting board, cover it for some time, and after some time cut it into 6-8 pieces. Freeze them for an hour and they will be ready to eat!
# 7 Chia seeds yogurt
Overnight chia seeds in yogurt make a healthy and delicious breakfast option. Chia seeds can make an excellent yogurt topping.
Put yogurt, and chia seeds in a bowl, give it a stir, and put it into the refrigerator. Overnight, the chia seeds change into a nourishing breakfast. Enjoy chia seeds yogurt with fresh fruits like apples, and strawberries.
# 8 Chia seeds oatmeal
Adding chia seeds to oatmeal needs very little effort. If you prefer having oatmeal in your breakfast, you are on the right path to a healthy life. However, adding chia seeds to it will make your breakfast more fulfilling and nutritious.
Take oatmeal, chia seeds, cinnamon, and milk into a pan Stir the mixture and bring it to a boil. Stew the heat and let the oats become soft in texture. Add some sugar and turn off the stove. Garnish it with nuts or fruits and your chia seed oatmeal is ready to eat!
Benefits of chia seeds:
Chia seeds have the following health benefits.
1. Rich in fiber, calcium, antioxidants, phosphorous, and magnesium.
2. It May help with weight loss.
3. May lessen spikes in blood sugar.
4. High in Omega-3 and Omega-6
5. May help lower triglycerides, total and LDL cholesterol, and increase HDL cholesterol. ( Medicalnewstoday)
Summary: Chia seeds are flexible and have tasty ingredients. Chia seeds can be added to numerous foods and recipes for a boost of protein, antioxidants, and fiber. If you’re interested in including these seeds in your diet, now you know 8 different ways how to add chia seeds to your diet, try out one of the various recipes above.