Chia seeds - what are they? How to cook chia pudding, cereals, desserts, soups, drinks with seeds?

From this article you will learn what Chia seeds are, and what dishes can be cooked with them.

Chia is small seeds of tropical mountain sage with the taste of nuts. In the wild, this sage grows in Central and South America. Since time immemorial, Chia has used the Indians into food. Chia seeds, in demand, were in third place - after corn and legumes. Why are Chia seeds useful? What dishes are added to? We find out in this article.

Why are Chia seeds useful?

If you take everything useful material, contained in Chia seeds in 100%, then their ratio will be as follows:

• Fiber - 38%
• Fat - 31%
• Plant proteins - 16%
• The remaining 15% falls on vitamins A, K, C, PP and group B; trace elements: manganese, calcium, phosphorus, copper, selenium; fatty acid

Attention. For people with allergies to Chia seeds, special plants of sage are bred, in which the white seeds of Chia are not allergenic.

Who is useful for Chia seeds and who are harmful?

Let us give it examples of the usefulness of Chia seeds:

• Chia seeds are very nutritious, there are 512 kcal in 100 g, but there are few of them: for adults, the norm is 1-2 tbsp. l., for children-1-2 tsp. Even so many seeds are enough to satisfy hunger.
• Chia is very fond of using vegetarians and vegans in food.
• Food with Chia can be consumed by diabetics, since the product has a low glycemic index (30 units).
• Chia seeds tend to reduce blood pressure.
• Another useful property of Chia is the strengthening of immunity and increasing the endurance of the body.
• Chia seeds cleanse the body of toxins and toxins.
• Chia is useful to use men - prevention of prostate cancer.
• Chia seeds are also useful for women: they reduce pain during menstruation, improve the condition when menopause, nursing mothers, increase milk fat.

CHIA seeds carefully You need to use those people who have the following ailments:

• Teenage to flatulence
• Low pressure

Harm They can bring chia seeds to those people who are allergic to Chia.

Categorically you can not take chia seeds Together with drugs that increase blood coagulation, for example, aspirin.

What dishes to add chia seeds, and how?

Chia seeds are added in the following form:

• Whole - in vegetable cutlets, like a thickener (instead of eggs), thick soups
• A little fragmented - in cereals, desserts, drinks
• Grain chopped into flour - in casseroles, pastries
• Propheted seeds - in salads

Attention. Chia seeds in contact with water, juice, milk increase in volume by 10-12 times, and turn into a gel-like mass. To get it, the seeds are soaked for 15-20 minutes.

To get a jelly -like mass, chia seeds can be soaked:

• In water, in a ratio of 1: 4 (1 part of seeds, 4 parts of water)
• In milk with a fat content of 3.2%, ratio 1: 5
• In fat yogurt (take 0.5 tsp for 150 ml of yogurt)
• In low -fat kefir (200 ml of kefir, 1 tbsp. L. seeds)
• In coconut milk (200 ml of liquid, 0.5 cups chia)
• In fruit or vegetable juice (per 1 cup of juice 3-4 tbsp. L. seeds)
• In fruit or vegetable fruits (per 1 cup of fruit drink 1-2 tbsp. L. seeds)
• In tea (for 1 cup of tea 1 tsp.

Attention. Water, juice, kefir, milk for insisting Chia seeds should be taken cold, tea - warm, in no case hot, otherwise the beneficial properties of Chia seeds may be lost.

How to cook the first dishes with the addition of Chia seeds?

To thicken the soup, chia seeds are added to them intact or ground.

Thick soup with vegetables and seeds of chia

For a soup, take:

• 2 l of the broth of vegetable or meat
• 2 tbsp. l. vegetable oil
• 2 small carrots
• 1 small onion
• 4 tomatoes
• 2 Garlic tooths
• 1 sweet pepper
• Paul jar of canned sweet corn
• Paul jar of canned green peas
• Several stems of celery and parsley greenery
• 2 tbsp. l. Chia seeds
• Black and red pepper, salt - to your liking

Cooking:

1. In a thick -walled pan, in vegetable oil, fry finely chopped onion until soft.
2. We add carrots here - strips, chopped garlic, and fry for about 5 minutes.
3. Then we add to the skins peeled, and tomatoes cut into pieces, Bulgarian pepper - strip, cover with a lid and simmer to the softness of vegetables (about 10 minutes).
4. Pour the broth, add green peas and corn, and cook until cooked, about 20 minutes.
5. At the end of cooking, we salt the soup, pour the peppers (black and red) to taste, chia seeds, turn off the fire, and let the soup brew for about half an hour.
6. During the time, while the soup was insisted, Chia seeds were swollen, the soup became thick, pour it on plates, sprinkle it with herbs, and serve on the table.

Soup from lentils, ginger and seeds Chia

For a soup, take:

• 1 glass of lentils
• 2 Average potatoes
• 1 liter of water for soup +1 glass of water for soaking seeds chia
• Small piece, 2 cm long, fresh ginger root
• On the tip of a knife knife grinded coriander seeds
• On the tip of the knife turkey in powder
• 2-3 gear of garlic
• A quarter of a glass of seeds chia
• Salt to taste

Cooking:

1. Chia seeds are filled with a glass of water, and let it brew for a night.
2. In the morning we cook in the remaining water lentils until half -cooked, then add the potatoes cut into cubes, and cook until cooked.
3. At the end of the cooking, pour chia's swollen seeds into the soup, cleaned and finely worn ginger, seasonings, chopped garlic, salt, let the soup boil, turn it off.
4. After 15 minutes, the soup will infuse and you can eat it.

How to cook cereals with chia seeds?

Oat porridge with chia seeds

Let's take in porridge:

• 0.5 cups of oatmeal and any berries or jam
• 1 tbsp. l. Chia seeds
• 1 cup of milk (you can unsweetened yogurt)
• 1 banana

We cook porridge in the morning in the evening:

1. Pour oatmeal into a lid closing a lid, pour milk or yogurt.
2. We add chia seeds chopped in mashed banana, mix, cover with a lid and put in the refrigerator until morning.
3. In the morning we take out the porridge from the refrigerator, add fresh berries or jam to it. And serve to the table.

Rice porridge with chia seeds

Let's take in porridge:

• Half a glass of brown rice
• 1 cup of meat or vegetable broth for cooking rice +a quarter glass of the same broth for soaking chia
• 2 tbsp. l. Chia seeds
• 1 tbsp. l. soy sauce
• 2 cooked eggs
• Several feathers of green onions

Cooking:

1. Chia seeds are filled with a quarter of a glass of broth, and insist 10 minutes.
2. The washed rice is poured with the remaining broth and cook until half-cooked (6-7 minutes).
3. We add to the ricks the swollen chia grains, and cook until cooked, 5-10 minutes.
4. We spread the cooked porridge on a plate, pour soil sauce on top, decorate with chopped boiled eggs, finely chopped feathers of green onions.

How to cook desserts with the addition of chia seeds?

Vegan pudding with the addition of chia

Let's take in the pudding:

• 0.5 l of pure water
• 50 g oatmeal
• 3 tbsp. l. Chia seeds
• 2 tbsp. l. honey
• 1 banana

Cooking:

1. Pour oatmeal with cold purified water and let it swell for 15 minutes, then chop it with a blender.
2. We pour chia seeds to the beaten mass, and let it brew for 2 hours.
3. After the due time, we got a thick jelly -like mass. We add to it the banana, honey, mixed in mashed potatoes, put it in creamy, and can be served to the table.

Muffins with blueberries and seeds of chia

In the muffins we will take:

• One and a half glass of flour
• Half a glass of fresh or frozen blueberries
• 2 egg proteins
• 1 tbsp. l. sugar and seeds chia
• 4 tbsp. l. water
• 1 tsp. soda
• 2 tsp. lemon juice
• 1 lemon zest

Cooking:

1. Beat the squirrels of the eggs with sugar until the foam is formed, add the juice and zest of lemon, water, chia seeds, flour, soda, berries, knead. A liquid dough should turn out.
2. Leave the dough for 15 minutes to brew and swell chia.
3. Mix the dough again, lay out in the molds, and put the stove in the oven at 180̊c for 25-30 minutes.

How to cook drinks with chia seeds?

Lemon water with chia seeds

We take in lemon water:

• 3 l of pure water
• 100 ml of fresh lemon juice
• 1 cup of chia seeds
• Several branches of lemon balm or mint
• Honey to your liking

Cooking:

1. Chia pour 0.5 liters of purified cold water, let it brew for half an hour.
2. Over the rest of the water, we lower the twigs of mint, freshly squeezed lemon juice, honey, swollen chia seeds, shake, put in the refrigerator to cool for 2 hours, and can be poured into glasses and drink.

Vitamin smoothie with chia seeds

Let us take it to a smoothie:

• 2 large apples
• Incomplete glass of coconut milk
• 1 tbsp. l. Chia seeds
• 2 average carrots
• 1 beets

Cooking:

1. Chia seeds are filled with coconut milk for half an hour.
2. Using juicers, we make juice from apples, carrots and beets.
3. Mix the juice and chia seeds swollen in coconut milk, mix, cool for about 2 hours in the refrigerator, pour it in glasses, and serve to the table.

So, now we know what dishes you can add chia seeds, and how to cook tasty and healthy food with them.

Video: Preparing pudding from vegetable milk with chia seeds