Ten ideas to supplement chia seeds in your diet

Chia, natural supplement

Chia seeds are foods with beneficial properties; as a natural food supplement for a healthy body, the usually recommended dose is one tablespoon or at most two a day.

So always keep a small jar on hand in the closet or pantry shelf and don't forget it.

Yes, but how can you best cook these beneficial axes? Here are ten simple ideas to prepare healthy and tasty dishes and snacks at the same time, enriching them with these precious raw and cooked seeds.

1. Use chia seeds for breakfast

It's a good habit to use chia seeds since morning . If you have become accustomed to the large glass of warm water and lemon as soon as you wake up, put someone there already.

A teaspoon then to be shared between natural yoghurt, low-sugar jam or honey is more than fine. They can also be put in milk, together with cereals, or in juice.

2. Add the chia seeds to the first courses

Chia seeds go very well with soups, vegetable soups, velvety soups or soups : the advice is to put a cold teaspoon, together with extra virgin olive oil. They can also be consumed very well on a plate of rice or pasta, or in varied salads and unique dishes based on cereals, such as oats, millet, spelled, barley or with quinoa.

3. Chia seeds and veg second courses

These small gifts of nature are perfect ingredients for meatballs, omelettes or grilled tofu, in short, for vegetarian or vegan main courses.

In the first case, once you have formed your meatballs - be they bread, vegetarian or with cereals or legumes - they are passed in flour and chia seeds, alternating them to taste with sesame seeds, then they are sautéed in a non-stick pan with a little extra virgin olive oil.

Alternatively, they are used to enrich omelettes and as a condiment for grilled tofu, along with a tablespoon of soy sauce.

4. Chia seeds: a thickener for sweets

Do not forget the valid thickening and solidifying power of these seeds. It can thus be used to make fresh desserts, puddings, or as a thickener in cold desserts based on creams and gelatinous parts.

They are also excellent among fruit salads, along with honey, lemon and some fresh mint leaves!

5. Sauces with chia seeds

If you usually prepare sauces to use as an appetizer, such as guacamole, chickpea sauce or other, consider also chia seeds as a final addition .

Just put a teaspoon and leave to rest for an hour to give the whole an even more homogeneous texture and give us a greater satiating power, an excellent thing for the diet and to promote weight loss .

6. Chia seeds in bread

When you give yourself to the dough of bread, pizzas, focaccias or savory pies do not forget to put a handful of chia seeds in the flour . They are also excellent cooked and well matched with bread with cereals, vegetable pies, crushed bread, yeast-free bread, crackers, breadsticks or similar baked goods.

7. Richest salads with chia seeds

The most spontaneous thing is just this: to season the salad with oil, salt, pepper, or whatever you prefer and to add a sprinkling of these seeds at the end. On a visual level it is nice to alternate them also with sesame seeds.

8. Sauteed vegetables and chia seeds

At the end, zucchini, carrots and potatoes in a pan call for a sprinkling of chia seeds, among the spices and condiments that you like to use.

They can also be added to spinach or herbs, for example sautéed in an "Indian style", ie with onion, ginger, curry, turmeric, cumin seeds, salt, a pinch of sugar, red pepper and a final splash of lemon juice fresh.

9. Chia seeds in centrifuged

Excellent habit, especially with the arrival of heat and the dreaded costume test, is to use chia seeds in centrifuged . As already mentioned, they contribute to increasing the sense of satiety and their neutral taste will not affect the final result.

10. Chia seeds in sports snacks

Regardless of how sporty you are, the advice is to always add a teaspoon of chia seeds, a couple of hours before training or later, in the recovery phase .

Perfect if consumed together with honey, natural juices or beverages, chia seeds become special if they are added to the preparation in the classic cereal bars, very useful and refreshing snacks for athletes.