Easy Step for Healthy Living Number 3
A Daily Portion Chia
In my previous article ”What Are the Health Benefits of Eating Chia Seeds?” you learned about the enormous benefits of adding chia seeds to your daily diet.
In this article, you'll find out about how to use these powerful tiny seeds.
Useful Tips and Tricks
How to Store
Dry chia seeds can be stored 4-5 years, if stored properly, without losing their nutrient value or taste. They should be stored in a dry, dark and cool place. Chia seeds can also be stored in a fridge, then their shelf life will be even longer. The most important is to keep the seeds in an airtight container.
Soaked chia (mixed with water) can be stored in the refrigerator up to 3 weeks, in a tightly closed container or a jar of glass. Mixed with other liquids (e.g. milk, or juice), it should be consumed within a couple of hours.
How to Eat
- Chia seeds have got no specific aroma, they have a very light nutty taste, which does not interfere with other ingredients, but rather enhances the taste of the respective food. Therefore chia can be used together with almost any food.
- If you want to benefit from the full nutrient range and particularly the omega-3 fatty acids, then you must grind the seeds and consume the chia flour mixed with water or another liquid.
- Ground seeds get rancid rather quick, therefore you should grind chia only shortly before consuming them. When you buy chia powder/meal, please check the expiring date and follow the recommendations of the Eat by Date.
- Chia swells up in liquids and their volume increases up to tenfold. It’s very important to drink enough water while eating chia, unless, it can lead to constipation.
- Soaking chia to form a gel or a pudding is great for easy digestion. See recipes below.
What About Cooking With Chia?
Chia retains the Omega 3-fatty acid during heat treatment, pasteurization, and high-pressure processing, but be aware of following:
- Do not fry chia seeds. Frying reaches temperatures up to 400c and this damages the nutrients of the chia seeds. Vitamins and minerals can also be damaged by high and direct heat.
- You can boil chia seeds at around 100c. If the seeds are boiled for a long time, the seeds will break and the Omega 3 oil will start to deteriorate. If you cook a soup or a porridge I recommend you to add the chia shortly before the boiling/cooking is finished.
- It is fine to bake the chia seeds as this is only indirect heat.
Chia can be used in various ways – check these out:
Raw and dry – as a topping for müsli, yogurt, salad, soup, and on breadspread
Grounded chia seeds – are a powerful addition to the morning coffee or mixed with yoghurt or in smoothies.
Chia meal – can be used in bread, for puddings, smoothies and power gels.
Chia seeds soaked in liquid – makes powerful gel, smoothies and puddings.
Chia oil is a very healthy alternative to use for salad dressings. It can also be used for cooking, but must not be heated above 130c.
Chia is an excellent egg replacer. See recipe below.
Perfect for people who are vegans or for people who do not tolerate eggs.
Easy Chia Recipes:
- 50g / 1 ¾ oz chia seeds
- 300ml / 10 fl oz liquid of your choice
Just mix the two ingredients with help of a spoon.
You can mix the chia seeds with for example:
- coconut milk,
- almond milk,
- freshly squeezed orange juice
Put the chia gel in an airtight container, preferably out of glass.
Place it in the refrigerator. Let the seeds swell overnight. Stir the gel around with a spoon couple of times within the next hour.
The chia gel (mixed with water) can be stored in the refrigerator up to 3 weeks, in a tightly closed container or a jar of glass. Mixed with other liquids, it should be consumed within a couple of hours.
The chia gel can be used for smoothies, desserts, mueslis, and salads.
My tip: I mostly just add some vanilla powder, coconut blossom sugar and berries like for example blueberries, raspberries or blackberries.
Quick and easy! Tastes delicious!
Chia as an Egg Replacer
Substitute for one egg :
- 1 tablespoon grounded chia seeds or chia meal
- 3 tablespoons of water with room temperature, which speeds up the gelling process.
Mix chia and water very well, for example with a mixer device. Let them swell for around 10 minutes until it turns into a gel similar to a raw egg. When baking with this gel, it acts as a binder when heated.
You can use the egg substitute just like you do when cooking or baking with real eggs.
Iskiate – the Powerdrink of the Tarahumara Indians, Mexico
For one big glass:
- 300ml / 10 fl oz or 350ml / 12 fl oz water (as you wish)
- 1 ½ tablespoon chia seeds
- 3 teaspoons freshly squeezed lemon juice or lime juice
- Honey (any desired)
Mix the chia seeds with the water. Let the seeds swell overnight in the refrigerator.
In the morning stir the gel around with a spoon couple of times.
Add the lemon or lime juice as well as the honey. It’s ready to drink.
My tip: Adding some freshly sliced ginger cuts makes this drink even more powerful.
Enjoy the refreshing and energizing drink!
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Chia Seeds Is What Your Body Needs
What about you? Do you eat chia?
How do you prefer to eat chia?
Do you feel better after adding chia to your diet?
Please, leave your opinion in the comment thread!