13 Ways to consume chia
Chia is a seed full of benefits for the body. "It is rich in fats (totaling 30% of its composition) and more than half of them are alfalinoleic acid, a portion of the omega 3," explains nutritionist Clarissa Fujiwara, a member of the Brazilian Association for the Study of Obesity and Metabolic Syndrome (ABESO) and the American Society for Nutrition (ASN). This type of fat is important for heart health and proper functioning of the body.
Chia seeds - Photo: Getty Images
In addition, 27% of its composition are proteins, including amino acids that we do not produce in our body , as nutritionist Paula Crook of PB Consultoria em Nutrição recalls. It is also rich in fiber. "34.6% of its seed is made up of dietary fiber," the specialist adds.
However, an important alert is its quantity of calories, which calls for a more moderate intake. "The recommended amount of grain or chia flour is 1 to 2 tablespoons per day," says Paula.
Luckily, you can add it in several foods. "The chia has a neutral taste, combining well with sweets and savory," says Clarissa. In addition, when the chia is leaving in some liquid, like water, juices and other drinks, it becomes a gel, increasing its volume in up to ten times, with that it can be added in diverse recipes. versatility is the following list with 13 ways to use chia in your day to day:
1. Sprinkle chia on sweet foods
Plum popsicles, yogurt and chia - Photo: Getty Images
Yogurt, fruits, fruit salads ... All go very well with the chia seed sprinkled on top, which still adds a crunchy element to the plate and enrich it with fibers. "However, it is important to remember that its consumption should be immediate in the most humid recipes, so that it does not form if it forms a gelatinous cover and disfigures the food", warns Paula Crook.
Remembering that chia should be consumed pure in small quantities, or it can be hydrated to avoid causing risks of obstruction of the digestive system. To maintain your "crispness", try leaving it moisturizing for 15 to 20 minutes in half a cup of water.
2. Mix chia to cereals
Chia also combines very well with cereal-rich foods. "We can easily include it in granola and homemade cereal bars," says chef Lidiane Barbosa, a specialist in functional cuisine.
3. Add chia to the salad
In addition to seasoning the salad with olive oil, lemon and other seasonings, try sprinkling some chia. "It brings a different, more crunchy, sesame-like texture," says Clarissa Fujiwara.
Recalling that chia must be consumed pure in small amounts, or it can be hydrated to avoid causing risks of obstruction of the digestive system. To keep your "crunchiness", try leaving it moisturizing for 15 to 20 minutes in half a cup of water.
Also, another tip of the nutritionist is to try to season salads with oil extracted from chia, rich in good fats . Enrich pasta with chia
Bread with chia seeds in the dough - Photo: Getty Images
Besides salads, chia can complement various salty pastas. And this can be done by throwing the seed in the middle of the dough or replacing the wheat flour with it. "I always add 10% of the amount of the main flour, in chia flour, to add more nutrients," says Lidiane. The same can be done in cakes and biscuits.
Besides salads, chia can complement several salty masses. And this can be done by throwing the seed in the middle of the dough or replacing the wheat flour with it. "I always add 10% of the amount of the main flour, in chia flour, to add more nutrients," says Lidiane. The same can be done in cakes and biscuits.
5. Complement omelet with chia
Omelets can also be enriched with vitamins adding chia to the recipe. "The form of preparation is identical to the whole omelette." "We must break the eggs in a dish, beat a little." Add the chia and beat a little more. omelet is ready and as soon as it is, turn over, "describes Paula Crook.
This will make the omelet satiate, plus add good fats and more protein. If you want to make for more people, always add one teaspoon to each egg, or one tablespoon to every three eggs.
6. Chia as egg substitute
Chia pudding - Photo: Getty Images
In addition to complementing the omelette, chia can also replace eggs in some types of recipes. This is because by mixing it with water it has the power to turn it into a gel. "To do this process the chia seed in a blender, then place 60 ml of water to boil in a small saucepan. , add 10g of chia flour, "teaches Lidiane.
However, there is no use in any recipe: those that are made from eggs or that carry more than four eggs will not be the same with this substitution. "This is the case with pudding, for example," explains the chef.
7. Thickening broths and sausages with chia
When it comes to thickening broths or sauces, you do not have to rely solely on corn starch, chia can be a much healthier substitute, adding more protein and fat to your food! "Use one tablespoon of chia flour for every 500 grams of food," teaches Lidiane.
8. Giving a link to meat recipes with chia
Meat recipes that carry threaded flour, such as meatballs, meatloaf or hamburgers, chia can replace it and help bind the recipe, even by its gelatinous property . "For every 500g of ground beef we should add 2 tablespoons of chia seed," teaches Paula Crook.
9. Chia gives texture to salty purees
To add chia to salty purees, it is possible to create a gel using water or milk. "You can leave the seeds soaked in the liquid medium for about thirty minutes and then mix in your puree recipe, giving a different texture to the dish," explains Clarissa Fujiwara. Add fiber to drinks with chia
Green juice with chia - Photo: Getty Images
The chia can also be added to the drinks ... But wait, she does not see a gel in liquid media? "In such cases it is good to add a small amount of chia or to consume as soon as it reaches an interesting consistency," Clarissa explains. In this way, chia adds more fiber to the drinks, which reduces its glycemic index, making it interesting for diabetics and people who want to lose weight.
11. Jelly with chia
Chia gel is very interesting to make homemade jams. "Add 200 grams of fruit of your choice and four tablespoons of that chia gel and bring to the low heat, sweetened with sugar or the sweetener of your choice," teaches Lidiane
12. Although chia does not work very well as a substitute for eggs in puddings, it can be used as a basis for making a different kind of pudding, the chia puddings, which are becoming popular. "Simply moisten the chia in a liquid of your choice, which can be milk, juice, natural or flavored yogurt, vegetable milks or coconut milk. Leave it in the liquid for about six hours and then mix with whatever you want" , Clarissa describes. Then mix with fruit of your choice, to combine different flavors.
13. Mixing the chia gel with milk and sweetener can yield a delicious chia porridge, healthier than the traditional ones by bringing in fiber, protein and chia fats. See the recipe here.
Recipe taken from the "100 minute 15 minute recipes" from the Diet and Health. Ingredients 1 unit of raw English Potato 1 tablespoon shallow margarine without salt light 1 pinch of refined salt 1 thin slice of mozzarella cheese light 1 slice of smoked turkey breast sliced light 1 tablespoon of parsley Como do With a fork, make several holes in the potato.
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