What's the best way to consume chia seeds?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.Chia seeds can be consumed in various ways that maximize their nutritional potential and accommodate different lifestyles. Raw forms provide instant nutrition, while soaked forms bring out their full potential. Knowing the other methods will support the effective incorporation of chia into meals. I rotate, depending on the time I have and the recipe I am using.
No-Prep Raw Uses
- Sprinkle directly on yogurt or oatmeal
- Add to salad dressings for texture
- Mix into baked goods before cooking
Blended Applications
- Combine with smoothies for thickness
- Grind into flour for gluten-free baking
- Whip into dips for added nutrition
Hydrated Gel Uses
- Egg substitute in vegan recipes
- Sauce thickener instead of cornstarch
- Base for fruit preserves
Soaked Creations
- Overnight pudding with plant milk
- Chia jam with fresh berries
- Hydrating sports drink additive
Although unprocessed grains offer the convenience of not requiring processing, they do not compromise on nutrition. Just one tablespoon on top of cereal or salad provides immediate body benefits. The seeds absorb the surrounding liquid slowly and develop texture over time. I always take small containers of seeds with me when going to restaurants and add them for some crunch. This method works well, and it preserves heat-sensitive nutrients.
Make chia gel easily for multiple uses. You only need 1 tablespoon of seeds and 3 tablespoons of liquid. After 15 minutes, you will have chia gel. Add this gel to soups to replace cream for thickness. Use it as a binder in veggie burgers or meatballs. My favorite use is to replace eggs when making a muffin recipe.
Overnight preparation provides ready-to-eat nutrition. Before bed, combine 2 tablespoons of chia seeds with ½ cup of almond milk. In the morning, you will have creamy pudding that you only need to add fruit to. For chia jam/chia gel, combine chia seeds with mashed-up berries and lemon juice. Refrigerate, and it will remain spreadable without cooking.
Blending reveals the potential of chia in beverages and baked products. Add whole seeds directly to a smoothie for a textured boost! Dry seeds can also be ground into flour in a coffee grinder. For recipes, you can substitute up to 25% of the regular flour with chia flour. This will help add protein and fiber to the mix when making pancakes and breads.
Staying hydrated is key, regardless of the method you use. Even just sprinkling raw, be sure to drink plenty of water. For each tablespoon, drink at least eight ounces of fluid. That will keep you more comfortable and allow you to enjoy the most benefits. Choose one method to start with and gradually expand your methods.
Read the full article: 10 Incredible Benefits Chia Seeds Offer
