Chia seeds are known for bringing numerous benefits to the body. Rich in B vitamins, omega-3, protein and calcium, they help prevent the incidence of heart disease, combat constipation and are strong allies for healthy weight loss.
“[The chia seed] also provides more satiety because, in contact with liquid inside the stomach, it forms a kind of ‘gel’ that dilates the stomach, also helping with weight loss,” explains nutritionist Roseli Rossi.
Follow these 7 tasty and nutritious recipes with chia to include in your diet!
Chia pudding with strawberries and mango
Ingredients
- 1/4 cup chia seeds
- 1 cup almond milk
- 1/2 cup vegetable yogurt
- 1 teaspoon vanilla extract
- 1 tablespoon honey
- 1/2 cup chopped strawberries
- 1/2 cup peeled and chopped mango
Method of preparation
In a bowl, combine the chia seeds, milk, yogurt, vanilla extract and honey. Stir well to combine the ingredients and make sure the chia seeds are well distributed. Cover the bowl and refrigerate for at least 2 hours, or overnight, for the pudding to solidify. Before serving, stir well to ensure a uniform texture. In individual jars, place a little strawberry on the bottom, cover with the pudding and add the mango on top. Serve afterwards.
Green corn custard with oats and chia
Ingredients
- 1 tablespoon of flaked oats
- 1 tablespoon of chia seeds
- 300 ml of skimmed milk
- 4 cups of green corn kernels
- 1 pinch of salt
How to prepare
In a blender, add the milk, oats and green corn kernels and blend until the corn is finely ground. Add the chia seeds and blend again to combine. Then transfer the mixture to a saucepan and bring to the boil over a medium heat, stirring until it thickens. Season with salt and serve afterwards.
Tip: serve with sprinkled chia seeds.
Chia porridge, walnuts and raisins
Ingredients
- 1 cup vegetable milk
- 1 cup chia seeds
- 1 tablespoon cinnamon powder
- 2 tablespoons raisins
- 1 tablespoon toasted nuts
- 1 tablespoon toasted hazelnuts
- 1 pinch of salt
Method of preparation
In a saucepan, add the vegetable milk, cinnamon and salt and heat over medium heat until hot. Turn off the heat, add the chia seeds and raisins and stir well. Leave to rest for 10 minutes. Then add the walnuts and hazelnuts and mix to combine. Serve afterwards.
Banana cake with chia
Ingredients
- 1 cup brown sugar
- 1 teaspoon rolled oats
- 4 bananas, peeled and sliced
- 3 cups whole wheat flour
- 1 tablespoon cinnamon powder
- 200 ml natural yogurt
- 1 l skimmed milk
- 2 eggs
- 6 tablespoons chia seeds
- 1 pinch of salt
- 1 tablespoon of baking powder
- 2 tablespoons coconut oil
- Coconut oil for greasing
- Wheat flour for flouring
Method of preparation
In a blender, place the coconut oil, yogurt, brown sugar and salt and blend until smooth. Add the milk, wheat flour, chia seeds, oats, cinnamon and baking powder and blend again until smooth. Grease a baking dish with coconut oil and flour it with wheat flour, arrange the bananas on it and pour in the batter. Bake in a preheated oven at medium temperature until golden brown. Serve afterwards.
Strawberry jam with chia
Ingredients
- 10 g of gelatina strawberry diet
- 1 cup chopped strawberries
- 2 tablespoons chia seeds
- 300 ml hot water
Method of preparation
In a saucepan, place the water and bring to the boil over medium heat. Turn off the heat, add the chia seeds, strawberries and gelatine and mix well. Pour into a container and leave to rest for 4 hours. Then refrigerate for 6 hours. Remove the gelatine from the fridge, stir and serve.
Quinoa burger with chia
Ingredients
- 1 onion, peeled and chopped
- 1 carrot, peeled and grated
- 1 cup of quinoa-cooked
- 2 tablespoons of chia seeds
- 2 tablespoons of Brazil nut flour
- Salt, olive oil and ground black pepper to taste
- Water
Method of preparation
In a container, place the chia seeds, cover with water and leave to rest for 20 minutes. Then drain the water and set the seeds aside. In a saucepan, add the olive oil and heat over medium heat. Add the onion and brown. Add the carrots and sauté until soft. Turn off the heat, transfer the mixture to a bowl, add the quinoa, chia seeds, Brazil nut flour, salt and black pepper and stir until you get a homogeneous consistency.
With the help of a spoon, take some dough and shape it into the shape of a hamburger. Repeat the process with all the dough, place the burgers on a baking sheet and put in the freezer for 20 minutes. Grease a baking sheet with olive oil, remove the burgers from the freezer and place on it. Bake in a preheated oven at medium temperature until golden brown. Serve afterwards.
Chickpea and chia salad
Ingredients
- 2 cups cooked chickpeas
- 1/4 cup chia seeds
- 1 cucumber cut into cubes
- 1 tomato cut into cubes
- 1/2 red onion, chopped
- 1/4 cup chopped parsley
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and ground pepper to taste
Preparation method
In a large bowl, mix the chickpeas, chia seeds, cucumber, tomato, red onion and parsley. In a small bowl, mix the lemon juice, olive oil, salt and black pepper. Pour the dressing over the salad and mix well to ensure that all the ingredients are covered. Serve afterwards.
