Many healthy eating enthusiasts know why they need to soak chia seeds before eating. They eat this product for breakfast and use it in baking instead of eggs. In the Republic of Paraguay, which is considered the birthplace of this superfood, residents buy bags of seeds and then add them to any dish: soups, salads, side dishes for meat, desserts. We invite you to find out how to soak chia correctly to bring only benefits to the body.
Benefits of chia seeds
Chia seeds are Spanish sage seeds. They were previously used as food by residents of Latin America. They absorb water and increase in size.
The grains contain omega-3 polyunsaturated fatty acids, essential oils, and also:
- linolenic acid;
- protein;
- flavonoids;
- quercetin;
- antioxidants;
- vitamins A, B1, B2, B3, K, PP;
- minerals: calcium, iron, magnesium, phosphorus.
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They also help to compensate for the lack of fatty acids, vitamins, microelements, as well as:
- normalize blood sugar and bad cholesterol levels;
- reduce appetite, as well as allergies;
- restore the intestinal bacterial flora;
- reduce the risk of cancer;
- slow down natural aging;
- support the cardiovascular system;
- eliminate the inflammatory process.
Chia seeds are especially beneficial for women. Due to the high content of polyunsaturated acids, the product improves the functioning of the reproductive system, as well as the condition of the skin, hair, and nails.
Attention! Chia is not a medicine. This superfood can only be used to support the body.
Reviews
Christina, 26 years old: I heard and read a lot about the wonderful properties of these seeds, I decided to try it myself. After I started using it, I felt a surge of energy, became more alert, now I get enough sleep, the drowsiness has gone away. I noticed that I began to eat less, but there was a need to drink more. Now I need less food to get enough, a few extra pounds have gone away, and now I’m slim.
Tatyana, 38 years old: I have been taking these seeds, on the advice of a nutritionist, for more than 3 years. During this time, I realized that just eating them is not enough to lose weight. No one canceled diet and exercise. But the condition of the skin and nails has noticeably improved, body weight has dropped to the desired result, fat and folds have disappeared, digestion and metabolism have returned to normal.
Published: 02/19/2018 (Updated: 03/21/2018)
Possible harm and contraindications
Chia seeds should not be consumed by people with an individual intolerance to this product, one or more components in the composition. But these are not the only contraindications; they additionally include:
- Taking blood thinning medications. Chia contains omega-3, which also has this property.
- Allergy to mustard. Spanish sage is similar to this plant, so a reaction may occur to it as well.
- Low pressure. Grains reduce blood pressure.
- Taking large doses of vitamin B17. Chia improves its absorption and can lead to an overdose.
This product is also harmful for those who are prone to flatulence. Chia can cause bloating as well as epigastric pain. Those with a sensitive stomach should start by consuming a small amount of grains and gradually increase the dosage.
For constipation
For constipation, the recommended daily intake is 50 grams of seeds. The soluble and insoluble dietary fibers present have different properties. The first of them absorb moisture and swell, thereby gently stretching the walls of the stomach and excretory tract, this helps remove accumulated digestive waste from the body. Insoluble - they play the role of a kind of cleaning agent, they themselves are not digested, and when released, they remove slag deposits and toxins.
To get a remedy against constipation, you should: add 25 grams of seeds to a liter of water and shake. After 15 minutes you can drink the product. These portions should be drunk twice a day and should be prepared immediately before consumption.
Do you need to soak chia seeds?
Chia seeds can be consumed in their pure form. But they are small and constantly get stuck in the teeth. Therefore, it is recommended to soak them in liquid.
What can be used
It all depends on the planned dish. To make chia soups or anything savory, it is recommended to soak the seeds in water. And for desserts, cereals, and drinks, juice or milk is suitable.
The proportion and holding time depends on the type of liquid:
- Water. For soaking, use cool liquid. To properly prepare chia seeds, you need to mix them with water in a ratio of 1:4 (one part grains to four water) and leave overnight. The minimum holding time is 10 minutes, but then the product will not be as thick.
- Milk. It is recommended to mix this product and chia seeds in a ratio of 1:5 and leave for 30 minutes. To ensure that the jelly is not too liquid, it is better to take milk with a fat content of 3.2%.
- Yogurt. For soaking, you can use a fruit product with a fat content of 2.5-5%. For 150 g, 0.5 tsp is enough. seeds Leave for 3 hours.
- Kefir. This product is suitable for those who suffer from frequent constipation. For 1 tbsp. l. Chia grains and 200 ml of kefir are enough. You need to leave for at least 2 hours.
- Coconut milk. For 200 ml of product you will need 0.5 cups of seeds. Coconut milk can be replaced with almond, soy or oat milk.
- Juice or fruit drink. If the consistency of the drink resembles kefir, then 1 tbsp of chia seeds is enough. l. per glass. When the juice is liquid, you will need 3-4 tbsp. l.
- Tea. The grains can also be infused in this drink. For 1 glass of warm (not hot!) tea, 1 tsp is enough. grains In 10-15 minutes it will be ready.
Chia seeds infused in milk, yogurt or juice can be consumed as an independent dish. They are also suitable for making desserts.
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Similar Recipes
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They say that chia seeds for weight loss are the number one step towards a thin waist. Read interesting, sometimes funny comments on superfood reviews. But regardless of whether the extra kilos and centimeters go away, a dessert made from overseas seeds will actually turn out very tasty and healthy.
What to cook for breakfast
The first meal must be dense and nutritious. Porridge, cottage cheese or cheesecakes with chia will help you cheer up faster and replenish the lack of nutrients.
Lazy oatmeal
Ingredients:
- oatmeal flakes – 4 tbsp. l.;
- milk – 1 glass;
- pear, apple, banana, kiwi or peach - 1 pc.;
- chia seeds – 1.5 tbsp. l.
Cooking principle:
Mix oatmeal with peeled, blended fruit and chia seeds. Pour the mixture with milk, add sugar, honey or other sweetener. Mix everything and put it in the refrigerator overnight.
This breakfast with chia seeds is suitable for those who don’t have time in the morning to prepare a tasty, healthy breakfast.
Cheesecakes with poppy seeds and coconut
Ingredients:
- cottage cheese – 250 g;
- egg white – 1 pc.;
- sweetener – 1-2 tsp;
- chia grains – 1 tsp;
- poppy seeds – 1 tsp;
- coconut shavings - 1 tbsp. l.;
- rice flour – 2 tbsp. l.
Cooking method:
Mix cottage cheese with egg white, baking powder (0.5 tsp), poppy seeds, coconut. Add flour to the mixture and mix again. Make cheesecakes, place in a frying pan, fry in coconut or vegetable oil.
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Omelette
Ingredients:
- chicken eggs – 3 pcs.;
- chia seeds – 2 tsp;
- milk – ¼ cup;
- onion and bell pepper - 1 pc.
Cooking principle:
Beat the eggs with a fork or whisk, add milk (can be replaced with sour cream), mix vigorously. Add seeds to the mixture and leave for 15 minutes. While the grains are swelling, fry the onions and peppers in a frying pan, then pour in the egg mixture and stir. After 3-4 minutes, turn the omelette over.
This chia seed recipe is perfect for those who love savory breakfasts.
Cottage cheese with oat flakes and berries
Ingredients:
- oatmeal and chia grains - 2 tbsp each. l.;
- cottage cheese – 4 tbsp. l.;
- raspberries or other berries - a few pieces each.
Cooking method:
Soak the seeds in water overnight. We have already written above how to correctly calculate the proportion. In the morning, add oatmeal to this mixture and stir. Place cottage cheese, a layer of berries, chia with oatmeal, cottage cheese again and the rest of the prepared grains on the bottom of the bowl.
Porridge with coconut milk
Ingredients:
- strawberries or other berries – ½ cup;
- coconut milk - 2.5 cups;
- dates – 4-5 pcs.;
- chia seeds – 2 tbsp. l.
Cooking principle:
Soak chia seeds in milk in advance and leave overnight. In the morning, use a blender to grind them. Cut the dates (they should be pitted) into small pieces. Chop the berries. Mix all prepared ingredients.
Now Foods, Real Food, Organic White Chia Seeds, 1 lb (454 g)
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Rice porrige
Ingredients:
- brown rice cereal - ½ cup;
- chicken eggs – 2 pcs.;
- chia grains – 2 tbsp. l.;
- soy sauce – 1 tbsp. l.;
- green onions - a few feathers;
- vegetable or meat broth - ¼ cup.
Cooking method:
Cook the rice until half cooked. Soak the chia grains for 10 minutes in the broth, add them, as well as chopped onions and soy juice to the rice porridge. Bring it to readiness. Then boil the eggs, chop them and add to the dish.
Soups
You can also cook first courses with chia seeds. They turn out tasty and also nutritious. The grains go especially well with pureed soups, but you can also make regular liquid dishes with pieces of vegetables and cereals.
Vegetable soup
Ingredients:
- onion - half;
- garlic – 2 cloves;
- celery – 2 stalks;
- carrots – 1 pc.;
- green peas - 1 can;
- chicken broth – 2 l;
- tomatoes – 3 pcs.;
- corn - ½ can;
- chia seeds – 2 tbsp. l.
Cooking principle:
Peel and cut all vegetables and herbs. Pour a little broth into the frying pan, boil the onion, garlic in it, add celery, carrots, green peas. Simmer this mixture for 10 minutes, then pour it into the pan with the remaining broth. Add tomatoes and corn here.
Next, the soup needs to be cooked until done. Then you can add parsley or other herbs, chia seeds and lemon juice to the dish to taste.
This soup can be consumed for weight loss.
Mamma Chia, Organic White Chia Seeds, 12 oz (340 g)
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Lentil soup with ginger
Ingredients:
- vegetable broth – 1 l;
- ginger – 2-2.5 cm from the root;
- lentils and chia grains – 1 cup each;
- turmeric – a few pinches;
- garlic – 2-3 cloves;
- potatoes (medium) – 2 pcs.
Cooking method:
Cover the chia seeds with water and leave overnight. Boil lentils in vegetable broth until half cooked, add chopped potatoes, salt and seasonings, such as turmeric, coriander. Then peel the ginger, grate it on a fine grater, chop the garlic, add these vegetables to the broth and finish cooking the soup.
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Salads
Chia seeds should not be added to Olivier or other dishes seasoned with mayonnaise. But they go well with vegetables and fruits.
Fruit salad
Ingredients:
- apple, kiwi, banana - 1 pc.;
- grapes - a small brush;
- dates – 2-3 pcs.;
- chia grains – 2 tsp;
- liquid yogurt – 2/3 cup.
Cooking principle:
Peel and cut the fruits, pour them into serving bowls and top with yogurt. Add dry or pre-soaked chia seeds to the salad.
Bergin Fruit and Nut Company, Organic Black Chia Seeds, 16 oz (454 g)
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Avocado salad
Ingredients:
- avocado – 1 pc.;
- kiwi – 2 pcs.;
- chia grains and lemon juice - 1 tsp each;
- ginger – 1 cm of root.
Cooking method:
Soak the grains in water. While they are swelling, mix finely diced kiwi, avocado and chopped ginger. Add fresh chopped spinach to taste. Pour the mixture into a plate and season with lemon juice. Place the swollen seeds on top.
Salmon salad
Ingredients:
- salmon fillet – 150 g;
- quail eggs – 5 pcs.;
- cherry tomatoes – 10 pcs.;
- chia seeds – 1 tbsp. l.;
- lemon juice – 1 tsp;
- olive oil – 3 tbsp. l.;
- greens (parsley, cilantro or dill) - to taste.
Cooking method:
Boil eggs, salmon fillet, cool. Chop the greens and spread them in a thin layer in a shallow plate. Chop the fish into cubes, and chop the eggs and cherry tomatoes in half. Mix all the ingredients, add chia seeds, salt, pepper, lemon juice, and season with oil. Place the mixture in a heap on a plate, sprinkle herbs on top.
This salad is recommended for dinner.
Carrington Farms, Ready to Eat, Organic Flax Chia Blend, 12 oz (340 g)
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Advice from nutritionists
There are many options for using chia seeds for weight loss, and the benefits are obvious. But you should not thoughtlessly introduce the product into your diet without consulting with specialists.
Nutritionists, for example, give the following recommendations:
- before buying seeds, you should consult a doctor and undergo an examination to exclude the presence of contraindications;
- if you have problems with the digestive system, it is better to postpone the use of a dietary product for a while;
- You need to introduce chia into your diet gradually, starting with small doses, to see how the body reacts to it.
In order for Spanish sage grains to retain their qualities longer, they must be properly maintained. Select sealed containers that protect from sunlight and store them in a cool place.
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Dessert
Desserts with chia seeds are low-calorie but nutritious. You can make puddings, jellies, and cakes with them.
Panna cotta
Ingredients:
- rice milk – 3 cups;
- chia grains – 2 tbsp. l.;
- strawberries – 5 pcs. and juice from this berry - 1/3 cup;
- gelatin – 15 g;
- agave syrup - to taste.
This is interesting! Panna cotta is a traditional Spanish dessert. The name translates as “boiled cream”.
Cooking principle:
Dissolve half the gelatin in a small amount of water (the ingredient should swell well). Mix agave syrup with milk and leave for 10 minutes, then simmer for 2-3 over low heat. Add swollen gelatin to this mixture and bring it until completely dissolved. Then pour the mixture into a glass, cool and put in the refrigerator for several hours.
While the mixture hardens, mix the remaining gelatin with water and wait for it to swell. Then heat it up, add strawberry juice to it, and let it harden. Take a glass of chilled mixture from the refrigerator, place the berries on it and cover with the strawberry-gelatin mixture on top. Place in the refrigerator again. Soak the chia seeds, wait until they swell, and place them on the finished dessert.
Coconut pudding with nuts
Ingredients:
- coconut milk – 1 glass;
- honey or other sweetener - 1 tsp;
- crushed nuts - a small handful;
- mango - half;
- chia seeds – 0.5 cups.
Cooking method:
Mix milk, honey, chia and refrigerate overnight. In the morning, decorate the finished pudding with mango pieces and nuts.
Jelly
Ingredients:
- puree from any fruit – 300 g;
- sugar or honey - 2 tbsp. l.;
- fruit syrup – 10 ml;
- chia grains – 2 tbsp. l.;
- milk – 1 glass;
- any chopped fruit.
Cooking principle:
Soak the grains in a glass of milk and place them in the refrigerator overnight. Mix the puree with fruit syrup and sweetener and heat. Pour the mixture into a bowl, cool to room temperature, then put in the refrigerator. Place swollen grains and fruits onto the hardened mass.
Greens Plus, Omega 3 Chia, 1.0 lb (454 g)
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Mousse cake
Ingredients:
- chicken egg – 1 pc.;
- chia seeds – 1 tsp;
- sugar – 3 tbsp. l.;
- flour – 2 tbsp. l.;
- raspberry puree – 150 g;
- gelatin – 12 g;
- cream cheese and white chocolate – 100 g each;
- heavy cream – 400 g;
- milk – 2/3 cup.
The recipe consists of several stages, preparing two cake layers, mousse, raspberry and cream layers.
First stage
Separate the white from the yolk, beat with sugar in separate bowls, then mix them. Add flour and chia seeds to the mixture. Mix the whole mass, then put it on a baking sheet and put it in the oven.
The cake should be baked at 180°. You can check its readiness with a toothpick - after piercing the biscuit, it should remain dry.
The cake needs to be divided into two parts.
Second phase
Mix raspberry puree with sugar, heat, bring to a boil, then add gelatin. Place the finished sponge cake on the bottom of the mold, pour the raspberry mixture on top and place in the freezer.
Third
Beat pre-chilled cheese with cream, add powdered sugar. Remove the cake pan from the refrigerator and pour this mixture onto the raspberry layer. Then place the second cake layer on top and place the pan back in the freezer.
Fourth
Heat milk, pour white chocolate over it, add gelatin, stir. Cool this mixture and mix with whipped cream. Pour some into the bottom of a large mold, place the frozen sponge-raspberry mixture on top, and pour the remaining mousse over it. Then the cake needs to be put in the freezer again, but overnight.
Navitas Organics, Organic Chia Powder, 8 oz (227 g)
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Lemon cupcakes
Ingredients:
- ricotta or soft homogeneous cottage cheese – 150 g;
- yogurt – 1 glass;
- chicken eggs – 2 pcs.;
- sugar – 0.5-1 cup;
- chia grains – 1/3 cup;
- vegetable oil – 2 tbsp. l.;
- flour – 2 cups;
- baking powder – 1 tsp.
Cooking method:
Mix all dry ingredients. In a separate container, mix ricotta or cottage cheese with yogurt. Add eggs to this mass, grind until smooth, pour in vegetable oil. Then add the grains into it and leave for 15 minutes until they swell. Now add dry ingredients to this mixture, stirring constantly to avoid lumps.
Cupcakes should be baked at 180°.
Blueberry muffins
Ingredients:
- flour – 1.5 cups;
- egg whites – 2 pcs.;
- lemon – 1 pc.;
- blueberries – ½ cup;
- chia seeds and sugar - 1 tbsp. l.
Cooking principle:
Mix flour, sugar, chia seeds, and 2 tsp. baking soda in a separate container. Add juice (2 tsp) and lemon zest and egg whites to this mixture. Mix everything and garnish with blueberries.
Muffins should be baked at 180°. Readiness should be checked with a toothpick.
Garden of Life, 100% Organic Flax Chia Blend, 12 oz. (340 g)
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Orange dessert
Ingredients:
- almond milk – 1.5 cups;
- orange juice – 2/3 cup;
- lemon or orange zest – 1 tsp;
- maple syrup – 1 tbsp. l.;
- chia grains – 2 tbsp. l.
Cooking method:
Mix orange juice with zest, add almond milk, maple syrup and chia seeds. Divide the mixture into portioned bowls and refrigerate for 4 hours.
Also watch a video about three dessert recipes with chia seeds:
3 recipes with chia seeds! | Vegan recipe
Beverages
Drinks containing chia grains provide a feeling of fullness. They also compensate for the lack of vitamins, microelements, fatty acids and fiber.
Smoothie
Ingredients:
- any fruits – 1-2 pcs.;
- raspberries or other berries – 100 g;
- drinking yogurt – 2/3 cup;
- milk – 1 glass;
- chia seeds – 2 tbsp. l.
Cooking principle:
Pour milk over chia and leave for 10 minutes. Grind fruits and berries using a blender, add honey or other sweetener, as well as liquid yogurt. Mix this mixture with the swollen grains.
Vitamin cocktail
Ingredients:
- orange, banana, kiwi, apple - 1 pc. each;
- chia grains and citrus juice - 2 tbsp. l.
Cooking method:
Soak chia seeds in juice for 10 minutes. Blend the fruits with a blender and mix the resulting puree with the drink.
Mint lemonade
Ingredients:
- apple juice – 1.5 cups;
- chia seeds – 1 tbsp. l.;
- lemon juice – 1 tsp;
- mint leaves - several pieces.
Cooking principle:
Mix apple juice with grains. Leave this mixture for half an hour. Add lemon juice, mint leaves and 2 ice cubes to it.
Barlean's, Raw Energy Flax-Chia-Coconut blend, 12oz pouch
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Conclusion
Chia seeds should be taken daily not only by people who have certain health problems. These seeds are indispensable for both growing organisms and elderly people, as they help them cope with various diseases and activate the immune system. They can be consumed with food, as a seasoning, or as a separate product.
Author of the article:
Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors
Other dishes with chia seeds
You can make savory baked goods or main dishes with chia seeds. Below are 5 recipes.
Bread
Ingredients:
- pumpkin seeds or sesame seeds – 1 cup;
- chia grains – ½ cup;
- oatmeal – 1 cup;
- sugar and oregano - 1 tsp each;
- thyme, as well as sea salt - 0.5 tsp each;
- dry onion and garlic powder - ¼ tsp each.
Cooking method:
Mix seeds, oatmeal, sugar, salt, and spices in a large container. Pour 1 glass of water into it. Knead the dough, place it on a baking sheet or in a mold pre-lined with baking paper, and place in the oven preheated to 180°. In 30 minutes the bread will be ready.
Cutlets
Ingredients:
- chia grains – 4 tbsp. l.;
- carrots – 1 pc.;
- cilantro - a small bunch;
- caraway flour – 2 tsp;
- feta cheese or tofu – 100 g;
- sesame seeds – 2 tbsp. l.
Cooking principle:
Soak chia grains in water for 3 hours or overnight. Then chop the carrots and cheese on a medium grater, chop the greens, and mix with the swollen grains. Add salt to taste. Make cutlets, roll in sesame seeds, place on a baking sheet. They should be baked at medium temperature.
Chicken nuggets
Ingredients:
- chicken fillet – 500 g;
- chia and flax grains – 0.5 cups each;
- cheese – ¼ cup;
- garlic – 2 cloves;
- dry oregano and basil - 1 tsp each;
- chicken eggs – 2 pcs.
Cooking method:
First you need to beat the eggs. Then, in a separate bowl, mix the dry ingredients: salt, seeds, spices, grated cheese, chopped garlic. Then cut the chicken fillet into pieces, dip them in eggs, roll in the dry mixture, place on a baking sheet and put in the oven for half an hour. During this time, you need to turn the nuggets over once so that they cook evenly.
Sunfood, Chia Seed Powder, Raw, Organic, 1 lb (454 g)
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Tomato crackers
Ingredients:
- dried tomatoes – 60 g;
- chia seeds – 1.5 tbsp. l.;
- dry basil – 10 g;
- honey - 1 tbsp. l.;
- olive oil – 1 tsp;
- lemon – 1 pc.
Cooking principle:
Pour water over chia and leave overnight. Then they need to be mixed with dried chopped tomatoes, dry basil and grind everything in a blender. Add olive oil to the resulting paste and squeeze the juice from the lemon. Spread the mixture in a thin layer on a baking sheet covered with baking paper and leave it for a day.
Pumpkin cookies
Ingredients:
- pumpkin – 40 g;
- flour – 1 glass;
- chia grains – 3 tbsp. l.;
- banana – 1 pc.;
- butter – 70 g;
- baking powder – 1 tsp.
Cooking method:
Grind banana and pumpkin in a blender. Mix the resulting puree with melted butter, chia seeds, flour, baking powder. To make the cookies spicy, you can additionally add cinnamon, ginger, and nutmeg. Knead the dough and place it on a baking sheet in an even layer. Then make cuts so that the layer easily breaks into separate pieces.
Cookies should be baked for 25 minutes at 180°.
When cleansing the intestines
When cleansing the intestines, the course of using the product lasts from 14 to 21 days, during which time the microflora is completely restored, the walls are cleaned and covered with a protective layer, and waste harmful substances and accumulations are removed. Throughout the entire procedure, the daily rate of water consumption should be at least two liters.
You can cleanse the intestines using a mixture made from an apple, 200 milliliters of water, with the addition of 25 grams of chia seeds, flax and honey. All components are mixed in a blender until smooth; ten minutes after mixing, the product is ready for use. Eat one hour before meals, on an empty stomach.
