Have you ever heard of the seeds chia? These small seeds have become very popular due to their health benefits and versatility in the kitchen. If you are looking for delicious and healthy recipes with the bis_size='{"x":200,"y":48,"w":78,"h":18,"abs_x":915,"abs_y":310}'>seeds chia, you're in the right place!
Nutritional properties ofseeds chia
As we have already seen in the article "Chia Seeds: the nutritious secret of healthy diets", Chia seeds are a rich source of macronutrients and micronutrients. Among the macronutrients, they provide omega-3 and omega-6 fats, which help control inflammation and contribute to the well-being of the nervous and cardiovascular systems. Micronutrients include iron, calcium, and magnesium, which help maintain a healthy metabolism and protect bone and tooth health. Finally, chia seeds are characterized by a low glycemic index.
How to use the seeds chia in your daily diet
Chia seeds can be used in many different ways: added to soups, salads, smoothies, yogurt, or smoothies for a nutritious breakfast, or even as an egg substitute in vegan recipes. Not only will they increase the nutritional value of your dishes, but they'll also add a pleasant gelatinous texture. Want an idea? Below, we'll show you some recipes we think are must-haves.
A breakfast idea: pudding with chia seeds
Ingredients:
- 2 tablespoons of corn seeds chia;
- 150ml of plant-based milk;
- 15 g agave syrup or honey;
- 5 g vanilla extract;
- Diced melon to taste or other fresh fruit.
Preparation
In a bowl combine the chia seeds, milk (non-dairy or cow's milk), agave syrup, and vanilla extract. Mix well with a whisk and let rest in the refrigerator for at least 4 hours. After the indicated time, you will have a pudding: simply transfer it to a bowl and decorate it with fresh fruit. If it's more convenient for you, you can prepare it the night before to have it ready for breakfast.
An idea for a first dish: fusilli with chicken and chia seeds
Ingredients:
- 320 g fusilli;
- 4 cl extra virgin olive oil;
- 300 g chicken breast;
- 2 leeks;
- 1 dl white wine;
- Salt, black pepper to taste;
- 50 g grated Parmigiano Reggiano or other cheese;
- Chia seeds to taste.
Preparation
Cut the chicken into cubes and cook it in a pan with a drizzle of oil for about 5 minutes. Once the chicken is cooked, add the leeks, cut into strips, and finish cooking by deglazing with white wine and adding salt to taste. Finally, add the chia seeds. Meanwhile, cook the fusilli and season them with the sauce. You can add cheese to taste.
An idea for a second course: zucchini and zucchini meatballschia seeds
Ingredients
- 2 zucchini;
- half an onion;
- 1 tablespoon chia seeds;
- 3 tablespoons water;
- 2 boiled potatoes;
- salt and pepper;
- breadcrumbs;
- oil seeds;
- ginger powder;
- turmeric.
Preparation
Mix the chia seeds with a little water and let them rest for 30 minutes: they will serve as an egg substitute. Boil the potatoes in salted water. Clean the zucchini and cook them with a little water and the sliced onion. Once they're very tender, drain the excess water and mash them to obtain a puree. Mash the potatoes and add them to the zucchini and chia seeds. Mix well, then add salt, pepper, a little ginger, turmeric, and a little breadcrumbs, depending on the consistency of the mixture. Shape the zucchini into patties and place them on a baking sheet. Bake at 180°C (350°F) for about twenty minutes. Start exploring delicious recipes with chia seeds and discover a new world of flavors and well-being!
SOURCES https://www.humanitas.it/enciclopedia/alimenti/spezie/semi-di-chia/#:~:text=Fra%20i%20macronutrienti%2C%20i%20semi,il%20rischio%20di%20disturbi%20cardiovascolari. https://www.fattoincasadabenedetta.it/ricetta/chia-pudding-per-la-colazione-e-la-merenda/ https://www.academiabarilla.it/ricetta/fusilli-con-pollo-porri-e-semi-di-chia/https://www.galbani.it/abcucina/lo-sapevi-che/i-semi-utili-in-cucina-come-usare-i-semi-nelle-ricette/i-semi-di-chia
