Chia seed is the little superfood, which is packed with all things good!
Being loaded with vital nutrients, chia seeds are definitely one of the healthiest foods available on this planet for human consumption. These seeds were an integral part of the Aztec and Mayan civilization. In fact, chia literally translated to “strength” in the Mayan language.
Over time, chia seeds had lost its popularity. But, with the recently increased human interest in finding healthier food ingredients, chia seeds have reclaimed its popularity in the modern world. Chia seeds are rich in antioxidants, omega-3 fatty acids, soluble fibre, high-quality protein, magnesium, manganese, phosphorus, and calcium. These tiny black seeds are also a good source of B vitamins, potassium, and zinc. Regular consumption of chia seeds can assist in weight loss, lower the risk of heart problems, improve bone health, manage blood sugar level, control chronic inflammation, and prevent cancer.
You can include chia seeds in various food preparations to enjoy its nutritional benefits. Add dry chia seeds to smoothies, juices, top them over breakfast cereals, sprinkle over salads, or grind into powder and enjoy it as such. Adding chia seeds to a wet dish overnight (or even for 20 minutes) can make them swell up slightly.
With numerous benefits, particularly around its high fibre content, it makes complete sense to enjoy chia seeds every day. You will be surprised to know that these tiny sacks of fibre can hold up to 10-12 times their weight in water. After absorbing such a large quantity of water, these seeds attain a gel-like consistency, which increases the feeling of fullness and makes you eat fewer calories.
Most of the chia seeds based preparations will require you to whisk or whip the ingredients to achieve a nicely combined mixture. To achieve this, you should consider using a milk frother instead of a regular whisk or a fork. The frother gives a better texture and consistency to the entire preparation, which the traditional blenders might not achieve. Besides this, the milk frother is quite an easy to handle tool as well.
Here are some really quick to prepare pudding ideas through which you can optimise the health benefits of chia seeds.
Strawberry compote chia pudding
You may choose from any vegan milk source such as almond milk, coconut milk, cashew milk, soy milk, hemp milk, etc, to prepare this dish. Start by combining a cup of milk, half a teaspoon of vanilla extract, and half a teaspoon of lemon zest. Use a milk frother to whisk these ingredients well and give this mixture a nice texture. Stir in two tablespoons of dry chia seeds into this mixture and refrigerate it overnight or two hours for chia seeds to absorbs the liquid and bloat well. Top-up the pudding with a tablespoon of fresh strawberry compote and mint leaves and enjoy!
Orange tang chia pudding
Mix a cup of vegan milk of your choice with a teaspoon of honey and ¾ teaspoon of orange zest using a milk frother. Stir in 1½ tablespoon of chia seeds and refrigerate it for at least two hours or overnight until thick. Top up with orange marmalade, blueberries, chopped walnuts, slivered almonds, and enjoy.
Chocolate chia pudding
This dish is so much healthier than the traditional chocolate mousse. Whisk ¾ cup of any vegan milk of your choice, one serving of protein powder, two tablespoons of raw cacao powder, and a few drops of liquid stevia until you get a smooth and frothy texture. Add two tablespoons of chia seeds or chia seed powder to this mixture and let it soak overnight. Serve with any fresh fruit of your choice and enjoy it!
Images: Envato and The Daring Kitchen