How did an Aztec and Mayan culinary staple take over modern diets? In the last several years, chia seeds have been steadily gaining popularity as a major superfood, thanks to its nutritional content, health benefits, and versatility.
Chia seeds are filled with micro and macronutrients and packed with fat, fiber, calcium, protein, manganese, and more. It’s also nutrient-dense. Weight watchers typically add it to their meals to make them full faster and longer. The additional benefits of chia seeds are its antioxidant properties, high level of potassium (which helps you feel and look less bloated), and omega-3 fatty acids that contribute to strengthening your nails, hair, and skin.
Because chia seeds are pretty much flavorless, you can adapt their energy-boosting, high-fiber qualities – just add them to other, tastier ingredients. From sprinkling a tad on toast to mixing it in your yogurt to throwing it in the blender when you’re craving a refreshing smoothie or pudding, these whole-grain foods are nutritious and versatile.
Now that you know all of these valuable details, here’s a step-by-step guide on how to use chia seeds when preparing tasty, healthy, and nutrient-packed dishes.
Chia Seeds, Banana, and P&B Toast
This recipe only needs four ingredients, just as the title says. Easy, delicious, and full of nutrients, upgrade your regular peanut butter on toast by adding sliced banana and sprinkling chia seeds on top. It’ll give you the kick-start you need to begin the rest of your day.
Chia Seed Pudding
This recipe can be made as a snack or a meal, depending on how hungry you are. It’s ideal for two if you and a friend are craving a healthy treat, but enjoyable as a bowl for yourself as well. The flavor combinations are endless, but here’s a version of chia seed pudding including our world-famous mangoes in the mix.
To start, you’ll need these five ingredients– ¼ cup of chia seeds (of course), about 187.5ml of milk (almond, coconut, oat, rice, or dairy will do too), one large mango, 15ml maple syrup, and ¼ teaspoon of sea salt.
And the process is as follows:
- Peel and cut mangoes into cubes.
- Throw half the cut mangoes into the blender and blend till smooth.
- Meanwhile, whisk all the other ingredients (except the blended and cut mangoes) in a bowl. Note: Whisking it well will produce better results.
- Place the bowl in the fridge and let the chia seeds sit for around 30 minutes to soak in the liquid. This should turn out thick.
- Evenly distribute pudding in glasses (or bowl) and top it off with your remaining mangoes.
If you want to be a little extra, adding coconut, vanilla extract, or ground cinnamon are excellent choices to enhance the flavors of this cool and creamy snack. And if you’re big on texture or mega mango lover, putting in granola or rolled oats and Selecta Super Thick Mango ice cream are options too. There’s certainly enough room to get creative with your pudding!
Chia Seed Smoothie
The last recipe is for those constantly on the go with the discipline to maintain a healthy lifestyle.
Like chia seed pudding, a chia seed smoothie is a mix-and-match game. This recipe depends on your preferences. You have the freedom to add whatever you’d like to your morning or afternoon pick-me-up. Safe bets are frozen strawberries, blueberries, or bananas. You can also try vegetables such as spinach and kale. Blend these with ice, milk, protein powder (if you’d like), and 1 to 2 tablespoons of chia seeds.
Fiber- and protein-packed, a refreshing smoothie can provide the nutrients your body needs in a couple gulps.
These recipes are not only quick to do but they can also help you see to a healthy lifestyle. When you need an extra jolt of nutrients but not enough time, adding chia seeds to your diet will always be a good idea.