How to Eat Chia Seeds

Cook chia seed porridge. Stir 1-2 tablespoons (15-30 ml) of chia seeds into 1 cup (240 ml) of warm milk or milk substitute. Wait 10-15 minutes for the mixture to form a gel, stirring occasionally to break up the particles that stick together. Serve cold or reheat before serving. ^{[2] [3]} This mixture has a rather mild taste so you can eat it with sliced fruit, dried fruit, nuts or honey. Add a little cinnamon powder or salt to enhance the taste if you like.

• 2 tablespoons (30 ml) of chia seeds make a thick porridge. Reduce the amount of chia seeds if you like to eat liquid porridge.
• Stir in any liquid or powdered seasoning of your choice while the mixture is gelling for extra flavor. You can try cocoa powder, malt powder or fruit juice.

Grind chia seeds into a powder. Place chia seeds in a food processor or coffee grinder and grind to a fine powder. Use chia seed flour in place of all-purpose flour by replacing some or all of the flour with chia seed flour.

• If using chia seeds in a thick dough, you can mix chia seed flour with flour in a 1:1 ratio.
• If using chia seeds in a looser dough mix, you can mix chia seeds with regular flour or gluten-free flour in a 1:3 ratio.

Mix chia seeds in breads and pies. Instead of grinding the seeds into a powder, you can add whole grains to a variety of flour-based baked goods. Add 3-4 tablespoons (45-60 ml) of chia seeds to your favorite cake batter like whole grain bread, muffins, oat cookies, whole grain crackers, pancakes or cream puffs.

Add chia seeds to casseroles and similar dishes. If you are a picky eater, you can find ways to incorporate chia seeds into your meals by mixing them into a dish. Add 1/4 cup (60 ml) of chia seeds to a standard lasagna or casserole dish, or follow these suggestions:

• Instead of bread crumbs, use 1-2 tablespoons (15 – 30 ml) of chia seeds to thicken the 450g mixture of ground meat for meatballs or burgers.
• Mix 2 tablespoons (30 ml) of chia seeds into scrambled eggs, omelets, and other egg dishes.
• Add some chia seeds to your favorite stir-fry.

Soak chia seeds to create a gel and use it gradually. Mix 1 tablespoon (15 ml) of chia seeds with 3-4 tablespoons (45 – 60 ml) of water and leave for about 30 minutes, stirring occasionally, and wait until a thick gel forms. Can be mixed with 9 tablespoons (130 ml) of water if you want a more liquid gel. ^[4] This gel can be stored in the refrigerator for up to 2 weeks before eating. Soaking chia seeds to create a gel in advance saves time and ensures that there are no dry, crunchy seeds left in the dish.

• Chia seed gel can be used instead of eggs in baked goods. 5 tablespoons (75 ml) of gel is equivalent to 1 egg. ^[5] However, chia seed gel cannot be used as an egg substitute in omelets or other dishes where eggs are not mixed with other ingredients.

Use chia seeds to thicken soups and sauces. Add 2-4 tablespoons (30 – 60 ml) of chia seeds to soups, stews, sauces or meat broths. Leave for 10-30 minutes or until mixture thickens. Stir occasionally to break up granules that stick together.

Learn about nutritional value. Although the health benefits of chia seeds are sometimes overstated, they are actually very high in energy (thanks in part to their high fat content) and a rich source of nutrients. 30 ml or 2 tablespoons of dried chia seeds contain about 138 calories, 5 g protein, 9 g fat and 10 g fiber. ^[6] A small amount of chia seeds also provides significant amounts of beneficial nutrients such as calcium, magnesium and potassium. In addition, chia seeds are a rich source of antioxidants and contain small amounts of omega-3 fatty acids (digestible) that provide many health benefits. ^{[7] [8]}

Beware of unverified information about chia seeds. The claims that chia seeds help with weight loss, improve heart health, and improve physical performance have not been scientifically verified. There are many studies that fail to confirm any of these benefits when incorporating chia seeds into the diet. ^{[9] [10]} This is not to say that chia seeds are unhealthy. However, don’t assume that chia seeds can significantly change your health or fitness if you don’t combine them with dietary changes and exercise.

Choose small servings. Chia seeds are small but packed with fat and calories, and provide a lot of nutritional value even in a small serving. The high fiber content in chia seeds can cause digestive problems if consumed in large amounts. There is currently no “official” recommended serving size for chia seeds, but you can limit them to 2-4 tablespoons or 30-60 milliliters of chia seeds per day, especially if you’re just incorporating chia seeds. on the diet for the first time. ^[11]

Know what to expect from the taste and texture of the nut. Chia seeds are relatively pale, with no distinct taste. When combined with liquid, chia seeds become a gel-like texture that some people like, others don’t. Fortunately, these characteristics of chia seeds make them easy to combine with other dishes. You can eat dried chia seeds, mix or prepare them with other dishes, and each way of eating has the same nutritional value.

• If not eaten, chia seeds will begin to combine with saliva in the mouth and gradually turn into a distinct gel texture.

Buy Chia seeds that are high quality and edible. Common chia seeds are the same as those used to make a “sprout” toy or grow in the garden. However, you should eat chia seeds that are packaged and intended for food use. If you’re eating chia seeds for growing plants, you need to make sure they’re from organically grown plants and don’t have pesticides or other chemicals that are unsafe for human consumption.

• Chia seeds are available at the nut or supplement stores in most supermarkets, health food stores, or online.
• Although more expensive than other nuts, large bags of chia seeds can last a long time if you only eat 1-2 small servings per day as outlined above.

Use chia seeds with caution if you have kidney problems. People with kidney failure or a medical condition that affects kidney function should avoid eating chia seeds or only eat them in the amounts recommended by a doctor or nutritionist. The high plant protein content in chia seeds produces more waste than other protein sources that a weakened kidney cannot process. The high levels of phosphorus and potassium in seeds can also cause itchy skin, irregular heartbeat, or muscle weakness if not handled successfully by the body. ^[12]

Add chia seeds to a smoothie. When preparing smoothies or shakes, you can add 1-2 tablespoons (15-30 ml) of chia seeds to the blender along with other ingredients before blending. ^[13]

Make “Chia Seed Juice”. Mix 2 teaspoons (10 ml) of chia seeds with 310 ml of water, the juice of 1 lemon and a little raw honey or agave syrup for extra flavor.