Chia seeds are healthy and as a superfood are indispensable; it should be clear by now. However, many ask themselves: How do you prepare chia seeds?
To answer these questions in advance: there are many different preparation options .
You can eat chia seeds raw, let them swell, grind them into flour or roast them .
You can find out exactly how the preparation works, what effect the chia seeds have through the respective preparation method, and what makes the seeds and their ingredients so special in the blog.
Delicious Recipe: Overnight Oats with Chia Seeds
Ingredients
- 4 tbsp oatmeal (approx. 45g)
- 80 ml water, milk or a plant-based alternative
- 1 tbsp. yoghurt
- 1 tbsp chia seeds (equivalent to about 15 g of chia seeds)
- Honey, agave syrup or maple syrup for sweetening
- Fruits, nuts and seeds of your choice (as a topping)
Preparation
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Water, milk or a vegetable alternative is mixed together with the oatmeal and the chia seeds in a glass and stirred well.
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Our insider tip: Add a tablespoon of yogurt.
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For sweetening, we recommend honey, agave syrup, or maple syrup.
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The mixture is placed in the fridge overnight or for at least 2 hours.
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Then stir well, decorate with fruit, nuts, or seeds, and enjoy.
Nutritional values
What makes chia seeds so healthy and popular?
The black seeds of the chia plant (Salvia hispanica) are celebrated, and chia is said to have a positive effect. Originally from Mexico, they already played a fundamental role in the diet of the Aztecs over 5,000 years ago.
Their levels of protein, omega-3 fatty acids , and fiber surpass other conventional foods. In addition, the chia seeds promote digestion and can regulate blood sugar levels. They may also help relieve heartburn and arthritis (joint pain).
15 grams of chia seeds can already work wonders. The seeds of the chia plant also help with cardiovascular diseases. The high content of omega-3 fatty acids in the seeds is a great advantage for our body.
However, these benefits are only available to us if the seeds have been crushed or chewed very well, similar to flaxseeds.
How to eat chia seeds?
The black seeds have no real taste of their own. This sounds quite negative at first but is actually a huge advantage. This allows you to process the small grains into everything possible.
It does not matter whether you prepare cakes and bread, porridge and muesli or smoothies and soups; everything is possible.
The chia seeds also taste hearty on salad. The most famous dish with chia seeds is chia pudding. This is a jelly-like cream that consists of water or milk and the seeds. It can be refined at will.
Can you eat chia seeds raw?
Chia seeds should be eaten raw. As with other foods, important ingredients are lost when cooking chia seeds. It is good if you add the seeds as a topping directly over your cereal, porridge, or smoothie.
How long do you have to let chia seeds swell?
Chia seeds swell. When soaking in milk or water, the mixture thickens and the volume increases tenfold. Therefore, the rule of thumb is:
Half a cup of chia seeds should be mixed with at least three cups of water or milk. Then let the pudding steep cold for at least 10 minutes. This chia gel or chia pudding will keep you full for a very long time.
Or try the seeds in your overnight oats and let them swell overnight. Then you can relax and enjoy your healthy breakfast the next morning without having to get up earlier.
Should you soak chia seeds?
Soaking chia seeds definitely makes sense, but it's not a must. When the seeds come into contact with water, they swell and can enlarge up to 27 times their previous volume.
If you eat too many chia seeds in a dry state, it can lead to stomach problems due to swelling. If you want to be on the safe side, you are well advised to soak the chia seeds.
If you want to soak chia seeds, various preparations are possible:
- Preparation in water
- Preparation in milk (or milk substitute)
- Preparation with yoghurt
- Preparation with curd cheese
Can you let chia seeds swell in yogurt?
Chia seeds can swell not only in water but also in yogurt. Especially if you make your own yogurt and it has become too liquid, the chia seeds are ideal for thickening the yogurt.
Chia Seeds Ingredients in Detail
The fact that the black seeds are really a superfood is only revealed by their ingredients. Chia seeds, for example, contain more iron than spinach. In addition, the seeds, which are valuable for the body, contain many antioxidants, such as phenolic acid.
The seeds also contain vitamin B3 , which contributes significantly to health. All these active ingredients contribute to the protection of cells in the body as scavengers of free radicals.
Crush and grind chia seeds
Chia seeds should be crushed or ground, but the human body can also use them whole. However, you have to take them with enough fluid; otherwise the chia seeds can cause side effects.
If you do decide to grind the seeds, it is best to put them in a normal coffee or grain mill. After that, you should eat the seeds quickly, as they can quickly become rancid in crushed form.
Cooking – Chia seeds can also be cooked
Chia seeds can be cooked. However, they lose a large part of their ingredients in the process. That's why chia seeds should always be eaten raw. So it's better to use them as a topping.
Roasting – roasting chia seeds in the pan
However, roasting chia seeds makes sense, as they develop their taste in a similar way to oatmeal . This makes them a delicious topping for soups and salads.
To roast, simply place the seeds in a coated pan and roast for about three minutes without oil or butter. Afterward, they should be allowed to cool down. The small seeds keep roasted in sealable containers for several months.
What is a pseudocereal?
Grains of plant species that do not belong to the genus Sweetgrass are pseudocereals. Despite this, they are used like normal cereals. The seeds of pseudocereals usually contain a large proportion of protein, starch, fat, and minerals.
Although they do not have their own baking capacity like normal cereals (wheat, rye), they are otherwise treated and processed like normal cereals.
Why are chia seeds a special substitute for animal products
Since chia seeds serve perfectly as alternative protein suppliers, they are loved by vegetarians and vegans. They can be used as an egg substitute in burgers, waffles, cakes, spaetzle, pancakes, and many other treats.
Overall, you should really try the seeds and incorporate them into your healthy diet . Chia seeds can help you lose weight , promote digestion, prevent cardiovascular disease, and help protect cells.
With as little as 15g of chia seeds per day , you can improve your health.
