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11 Quick and Easy Ways to Incorporate Chia Seeds into Your Diet
There are many benefits to making chia seeds a regular part of your diet. However, for many people, learning how to incorporate them remains a mystery.
Chia seeds are a versatile food that can be used in your diet in many ways. With a few adjustments, you will have an easier time hitting your micronutrient targets without sacrificing taste, texture or flavor.
11 Quick and Easy Ways to Incorporate Chia Seeds into Your Diet
1. Chia Seed Bread and Muffins
Making your own bread and muffins is a great way to make your diet healthier. You can control the ingredients you are using and you know exactly what you are eating.
If you are already making your own breads and muffins, adding chia seeds is going to add texture to your baked goods, along with a boost in omega-3s and fiber. (1)
2. Chia Seed Egg Replacement
When you are using chia seeds in your baking recipes, there are a couple different options. First, you can use the chia seed as an egg replacement. You can do this by mixing one tablespoon of ground chia seeds with three tablespoons of water and letting it sit for five to ten minutes.
Once the chia seeds have absorbed the water, add the mixture to your recipe instead of the egg and enjoy. (2)
3. Ground Chia Seed Flour Replacement
In addition to replacing the egg in your recipes, you can also replace some of the flour in a recipe. You are going to want to use ground chia seeds for this method to simulate the fine texture of flour.
As a rule, you should reduce the flour in your recipe by one-quarter and replace that with the ground chia. For example, if your recipe calls for one cup of flour, use three-quarters of a cup of flour and one-quarter of a cup of ground chia seeds. (2)
4. Chia Seed Passion Fruit Alternative
If you are a fan of passion fruit, you know how pricey it can be to indulge in this tropical fruit on a regular basis. However, with the help of chia seeds, you can enjoy homemade passion fruit as often as you want to.
Simply add chia seeds to a glass of passion fruit juice and let them soak for fifteen minutes. Once the chia seeds have absorbed some of the juice, the consistency is surprisingly close to fresh passion fruit and since chia seeds have no taste, the taste is almost the same as well. (3)
5. Chia Seed Thickening Agent
If you usually use corn starch as a thickening agent in your soups and gravies, consider using chia seeds instead. You can also use chia seeds to replace guar gum and gelatin in recipes.
Simply soak one tablespoon of chia seeds in eight ounces of water until it turns into a gel-like consistency. Add this mixture to your soup or gravy a little bit at a time. If you are using the chia seed gel to replace guar gum or gelatin, it is typically a one to one ratio. (4)
6. Chia Seed Pudding
If you are looking for a healthy snack or dessert, chia seed pudding is exactly what you need. There are many variations you can make to chia seed pudding, and the texture is like rice pudding or bread pudding.
Simply combine chia seeds and milk together and let sit for at least three hours for your chia seed pudding base. You can also add cocoa powder, almonds, fruit or even chocolate shavings to make different flavors. (5)
7. Chia Seed Oatmeal
If you often find yourself looking for a quick breakfast you can grab on your way out the door, chia seed oatmeal is the perfect solution.
Simply combine water, old-fashioned oats, chia seeds, honey, cinnamon, vanilla and lemon juice in a mason jar. Seal the mason jar, give it a shake and put it in the fridge before you head to bed. In the morning, just grab the mason jar, give it a stir and you are ready to eat your delicious and healthy breakfast. (6)
8. Chia Seed Topping
Chia seeds make the perfect topping since they are mild in flavor. Add them to your ice cream, yogurt or pastries to add detail to your food presentation, or for some added crunch to give texture to your dish.
Toppings won’t make or break your dish, but they help entice our sense of sight which could also serve to further enhance the flavors of the dish. Just a tablespoon or two could make a difference, so feel free to experiment with different colors and presentations.
9. Chia Seed Jam
Chia seed jam is great if you are looking to reduce your overall sugar intake.
All you need are some frozen blueberries, grapes, lemon juice, and chia seeds. Pulse the ingredients in a food processor until they are chopped up but not mushy. Put the jam into an air tight container and refrigerate. The great thing about making chia seed jam is you can use any fruit as the fruit base for your jam.
You don’t need to add any pectin because the chia seeds will thicken the jam, and the sweetness of the fruit should provide some sweetness without having to add refined sugar. (7)
10. Chia Seed Smoothie Base
If you enjoy smoothies as a snack or quick breakfast on-the-go, chia seeds are a simple and effective addition to any recipe. Simply add chia seeds to your favorite recipe by letting them soak in milk for about five minutes before you blend all your ingredients together. Blend your smoothie for an extra minute or so longer than you usually would to ensure that the chia seeds are well incorporated. (8)
11. Chia Seed Healthy Ingredient Alternative
If you enjoy comfort foods, such as mac and cheese, but don’t want all the fat that comes with that rich gooey cheese, chia seeds are the solution.
Cut the amount of cheese you are using in half, and add chia seeds in its place. The chia seeds will help the cheese sauce remain thick and creamy with a much healthier nutrition profile. You can apply the same theory to any other comfort foods you are craving, from the casserole you ate growing up, to the meatloaf you would usually add breadcrumbs to. (9)
Conclusion
These are just a few ideas you can use to incorporate chia seeds into your diet. With a little creativity, chia seeds can help you make healthier versions of your favorite foods without sacrificing taste.