This is an automatically translated article.
Chia seeds are a small but extremely nutritious seed. Just 2 tablespoons of chia seeds (about 30 grams) contains up to 10 grams of fiber, 5 grams of protein and 138 calories. Chia seeds are also a good source of omega-3 fatty acids and several minerals essential for bone health such as calcium, phosphorus and magnesium. So what do chia seeds do? How to eat chia seeds to get the best nutritional value? Check out the 21 ways to vary chia seeds below.
1. Chia seed juice
One of the simplest ways to eat chia seeds is to put them in water, forming chia seed juice. You just need to drop a few tablespoons of chia seeds (about 40 grams) into 1 liter of water for about 20-30 minutes. When exposed to water, chia seeds expand and form a tasteless, odorless gel. To add flavor to your chia seed water, you can add a few slices of chopped fruit or squeeze a lemon or orange into the drink.2. Chia seeds soaked in juice
Water isn't the only liquid you can combine with chia seeds. Try adding a few tablespoons of chia seeds (about 40 grams) to 1 quart of fruit juice and steeping for 30 minutes to create a drink rich in fiber and minerals.
3. Add chia seeds to smoothies
If you want to make your smoothie more nutritious, add chia seeds. You can use chia seeds with most smoothies by soaking them to create a gel before blending.
4. Add to tea
Adding chia seeds to drinks is the easiest way to add them to your diet. When drinking tea, you can add 1 teaspoon (about 5 grams) to the tea and wait for a while. The chia seeds can float at first but then gradually sink and you can drink the tea while chewing the chia seeds.
5. Chia seed lemonade
Another fun way to use chia seeds is to make homemade lemonade. Soak 1.5 tablespoons of chia seeds (about 20 grams) in 2 cups of flax water (480ml) for half an hour. Then squeeze 1 more lemon and add sugar (or other sweetener of your choice) and enjoy. You can also try variations with other flavors like cucumber and watermelon.
Giải đáp hạt chia làm gì ngon?
6. Chia Seed Cereal
What do chia seeds do? If you want to make your breakfast a little different, you can swap out your usual cereal for a chia cereal. Chia seeds can be combined with other grains to grind into a fine powder, creating nutritional products with health benefits. You can mix chia seed cereal with fresh milk, condensed milk, sugar, yogurt ... customized to your taste and preferences.
7. Add to salad
Chia seeds can be sprinkled on top of salads to increase texture and enhance nutritional value. The way to enjoy is very simple, you just need to mix them with your favorite vegetables to have a delicious salad.
8. Use in salad dressings
You can also add chia seeds to salad dressing mixes for extra flavor and nutritional value. Processed salad dressings often contain a lot of sugar, so if you can make your own sauce, it will be healthier.
9. Serve with stir-fries
You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon of chia seeds (about 15 grams) and mix as usual.
10. Add to Pancakes
Pancake (also known as pancakes, crepe) is also a popular breakfast food in the West. If you want an extra dose of nutrition, add chia seeds to the batter before adding to the pan.
11. Making jam
Chia seeds absorb 10 times their weight in water, which makes chia seeds a great substitute for the pectin ingredient in jams. Pectin (water soluble fiber) has a slightly bitter taste, so replacing pectin with chia seeds means that your jam doesn't need to add as much sugar to make it sweet.
What's even better is that chia seed jam is much easier to make than traditional jam, try adding blueberries and honey and omit the refined sugar.
12. Baking
Cakes including cakes and breads can add chia seeds to increase nutritional content. When kneading the dough, add chia seeds to the cake mix to increase the fiber, protein and Omega-3 content.
13. Making cookies
If you like cookies, chia seeds can add extra nutrition to your cookie recipe. You can make cookies with oatmeal or chocolate chip cookies and sprinkle some chia seeds into the texture before baking.
Làm bánh quy là giải đáp thắc mắc hạt chia làm gì ngon
14. Add to soups or stews
What do chia seeds do? Chia seeds, with their texture thickening properties, can be a great substitute for flour while making soups or stews. The method is very simple, you just need to soak the chia seeds to form a gel and mix the mixture into the dish to add consistency.
15. Egg Substitute
If for some reason you need to avoid eggs, remember that chia seeds are a great substitute for eggs in recipes. As a substitute for 1 egg, soak 1 tablespoon of chia seeds (about 15 grams) in 45ml of water.16. Add to Yogurt
You can make yogurt more delicious with topping with chia seeds. You can sprinkle chia seeds on top of yogurt and enjoy, or if you want a smoother texture, mix in the ground seeds.
17. Making tortillas
Tortillas can be eaten with a variety of fillings and are a great way to add chia seeds. You can make your own tortillas or buy pre-made ones.18. DIY Granola
How to make granola at home is very simple. You can use any mix of nuts, fruit, and oats you like, then sprinkle in a little more chia seeds. If you don't have time to make your own, there are many commercial granolas that contain chia seeds ready to eat.
19. Chia seed pudding
You can make chia pudding the same way you make chia seed water. To create a thicker, pudding-like texture, add more seeds and let the mixture sit longer. Chia seed pudding is a delicious dish that can be eaten for breakfast or as a dessert. You can also add juice or milk, flavorings like vanilla and cocoa to make the dish more delicious. If you don't like the texture of the seeds, try a different blend for a smoother blend.
20. Add to ice cream
What do chia seeds do? Chia seeds can also be added to your favorite snacks, like ice cream. You can mix and leave the chia seed pudding in the fridge to form ice cream, or sprinkle on an existing ice cream container and enjoy straight away.
21. Chia seed protein bars
Nowadays, many commercially available protein bars are often high in refined sugar and taste more like candy than a healthy snack. You can substitute them by making your own protein bars with chia seeds to reduce the sugar content.
Overall, chia seeds are a nutritious, easy-to-eat and versatile seed. They can be added to many foods and recipes to increase their protein, antioxidant, and fiber content. If you want to know how delicious chia seeds are, and how to eat them so deliciously, try one of the options above.
Follow Vinmec International General Hospital website to get more health information, nutrition knowledge, beauty to take care of yourself and loved ones in your family.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
References: Healthline.com, webmd.com
