Ecology of consumption. Food and Recipes: Add chia seeds to your meals and drinks! They will add new taste, nutrition and benefits.

Add chia seeds to your food and drinks! They will add new taste, nutrition and benefits.

Easy Chia Seed Pudding

• 1/2 regular cup (250ml) chia seeds
• 2 cups (250ml) soy, coconut or almond milk. You can also use regular cow's or goat's milk.
• Pinch of salt to taste
• Additives to taste: honey, syrups (jerusalem artichoke)

How to cook:

All ingredients must be mixed thoroughly and left for 30-40 minutes. The finished pudding can be stored in the refrigerator for five days. By adding such a snack to your daily diet, you can recharge your energy.

Thick vegetable soup with chia seeds

Chia seeds give soups a thick consistency. Ground or whole chia seeds can be substituted for starch to thicken the soup. To prepare you will need the following:

• 2 tbsp. olive oil
• 1 chopped onion, small
• 2 cloves garlic, chopped
• 2 stalks celery, chopped
• 1 medium chopped pepper
• 2 medium carrots, chopped
• 2 cups fresh green peas
• 2 liters chicken, vegetable or beef broth
• 4 large tomatoes, peeled and chopped
• seeds of two ears of corn
• 1/2 cup chopped Italian parsley
• 1/8 cup chia seeds or chia seed powder
• pepper, salt to taste
• lemon juice (optional)
• red pepper flakes (optional) ​

How to cook:

Fry onion, garlic, celery, bell pepper, carrots and green peas in olive oil over medium heat. After 5-10 minutes, add tomatoes, broth, corn, salt and pepper. Add heat and bring to a boil, then reduce the heat and leave to simmer for 25-30 minutes. Next, add chia seeds for thickness, lemon juice and other spices to taste. As soon as the soup thickens, it can be served, garnished with herbs. The recipe makes 6 servings.

Delicious bread recipe

Add chia seeds to any baked goods. Just like sunflower or flax seeds, chia seeds are a great addition to any bread. You will need:

• baking sheet covered with tracing paper
• ½ cup chia seeds
• 1 cup raw pumpkin seeds (you can use other seeds, such as sesame seeds)
• ¾ cup oat flour (you can use gluten-free oats)
• 1 tsp Sahara
• 1 tsp oregano
• ½ tsp. thyme
• ½ tsp. sea ​​salt
• ¼ tsp. garlic powder
• ¼ tsp. onion powder
• 1 cup of water

How to cook:

Preheat oven to 325 degrees. Place tracing paper on a baking sheet.

Combine all dry ingredients, then add water and mix for 2 minutes or until the dough begins to thicken.

Pour the batter into the pan and smooth the surface with a spoon.

Bake for 25 minutes, then remove from the oven and let cool.

Muffins with pomegranate and chia seeds

• 1/4 cup wholemeal wheat flour (you can also use rye)
• 80 ml Jerusalem artichoke syrup or agave syrup
• 1 tsp. baking soda
• pinch of sea salt
• 140 ml almond milk
• 1/4 cup applesauce (or applesauce)
• 1/4 cup grapeseed oil (can be substituted with mild-flavored olive oil)
• a few drops of vanilla extract, or a small pinch of ground vanilla
• 1/4 cup chia seeds
• 1/2 cup pomegranate seeds

How to cook:

1. Preheat the oven to 190 degrees. We prepare molds for 9 muffins, put paper cups inside each mold and wait until the oven warms up to the temperature we need.

2. In a bowl, mix flour, soda and salt. Add applesauce/sauce, butter, Jerusalem artichoke/agave syrup, vanilla extract and almond milk, stir thoroughly.

3. Add chia seeds and pomegranate seeds. Spoon the batter into the muffin tins, filling them about three-quarters full (to leave room for the muffins to rise). Bake for 15-20 minutes until the muffins have risen. Just in case, check with a toothpick - it should come out dry and clean.

4. Cool the muffins slightly, remove them from the mold directly in paper cups and serve!

Pumpkin Blondies with Chia Seeds

• 1 medium banana
• 250 g from pumpkin
• 2 tbsp. chia seeds
• 1/2 tsp. soda
• 1 tsp baking powder
• 1 1/4 tsp. cinnamon
• 1/8 tsp ground cloves
• 1/4 tsp. ground ginger
• 1/4 tsp. nutmeg
• 1/4 cup stevia, coconut, agave, or cane sugar (sweetener)
• 2 tbsp coconut oil

How to cook:

In one bowl, mix the dry ingredients: chia seeds, baking soda, baking powder, cinnamon and seasonings. Beat the banana separately in a blender until it reaches a mousse consistency. Next, mix banana, pumpkin and coconut oil with the dry ingredients. Now beat everything together until a homogeneous sticky mass is obtained.

The resulting dough needs to be rolled out into a layer one cm thick. Cut the layer into squares and rectangles, as you like. Bake in an oven preheated to 180°C for 20 minutes. You can determine readiness using a wooden stick; nothing should stick to it after piercing the dough.

Vanilla nut breakfast with chia seeds

• 2 regular cups (250ml) almond milk
• ½ cup (250ml) of chia seeds
• Vanilla in any form. Quantity depends on preference
• 1-2 tablespoons maple syrup (can be replaced with another syrup, for example, from Jerusalem artichoke)
• Nuts. You can add hazelnuts, almonds, pine nuts or cashews
• Berries and fruits are added at will to your own taste

How to cook:

First you need to mix all the chia seeds with half a glass of almond milk and add vanilla in the form of extract, seeds from the pod or in regular dry form. Mix all the ingredients very well until thickened, close the container and leave overnight so that the mixture infuses and becomes saturated. The mixture can be stored in the refrigerator for five days.

Before serving for breakfast, add nuts and fruits to the resulting mixture to taste. If the pudding is very thick, you can add water.

As an alternative, you can add cocoa to the mixture from the refrigerator, also add nuts or fruits and beat with a blender and get a delicious tonic cocktail.

This breakfast will give you energy for the whole day.

Making Homemade Almond Milk

Almonds (200 g) pour 3-4 glasses of water and leave so that the almonds are saturated with water for one or two hours, or even better, overnight. After this, drain the water and place the soaked almonds with clean water in the same amount into a blender. Grind. To clean milk, you can strain it through a fine sieve or cheesecloth.

Carrots, apples and beets with chia

• 1 tablespoon Chia seeds
• 3/4 cup coconut juice
• 2-3 medium (280g) carrots, cut into quarters
• 2 medium (300g) green apples, cut into pieces
• 1 small (100g) beetroot, cut into pieces

How to cook:

Combine chia seeds and coconut water in an airtight container and shake well. Let it brew for 15 minutes.

Pass carrots, apples and beets through a juicer. Stir the juice and pour into glasses, leaving 3 cm to the rim at the top. Stir in the Chia seeds and pour over the juice. Serve immediately with a straw.

Drink: Pineapple, Apple, Ginger and Chia

• 1/2 pineapple
• 1 apple
• ginger
• 1 tablespoon Chia

Pineapple has fiber that helps with digestion and bowel function. Ginger helps eliminate abdominal bloating and is also an excellent antioxidant.

Drink: Carrots with Lemon and Chia

• 1 carrot
• 2 lemons, peeled or seeded
• 1 tablespoon chia seeds
• 1 bunch of mint
• 1 tablespoon sugar or honey

Carrots have a lot of fiber, which prolongs the feeling of fullness, speeds up intestinal transit and promotes detoxification of the body. Lemon improves digestion, reduces cellulite, bloating and hunger.

Drink: Kiwi, Apple and Chia

• 2 kiwi
• 1 apple
• 1 tablespoon Chia
• One tablespoon of sugar or honey

Apples are rich in pectin, a type of fiber that forms a gel in the stomach, reducing and controlling appetite. Kiwi helps improve intestinal functionality.

Cocktail with chia "Vitamin"

• 1 orange
• 1 banana
• 1 apple
• 1 kiwi
• 2 tbsp. l. chia seeds
• 2 tbsp. l. orange juice

Soak chia seeds in juice for 10 minutes, peel and cut the fruit into pieces, mix with chia seeds, sweeten with honey or stevia if desired.

Salmon in chia seeds

• 1 strip salmon fillet without skin (approx. 400 g)
• 1/2 cup chia seeds
• 1/4 cup sesame seeds
• 2 cups spinach
• 1 teaspoon bee honey - for seasoning
• 1 spoon of olive oil - for seasoning
• Lemon peel, grated, to taste

Serve to taste:

• Salt and pepper and 1 cup cooked rice

How to cook salmon in chia seeds:

Mix all the ingredients (sesame and chia) and sprinkle the salmon until it is well covered with seeds.

Then place it on a rack or oven tray without oil, as the salmon produces its own oil.

Bake for 12 minutes on one side and 12 minutes on the other, depending on the temperature of the roasting rack.

Cook rice and spinach to taste. Bon appetit!

Chia seeds with lemon (as salad dressing)

Make 3/4 cup:

• 2 tablespoons chia seeds
• 1 lemon
• 3 tablespoons mayonnaise
• 2 tablespoons sugar substitute
• 1 tablespoon Dijon mustard

Squeeze the lemon and get 4 tablespoons of lemon juice. Add mayonnaise and beat. Add sugar substitute, beat again. Add Dijon mustard and whisk again. Add Chia seeds and beat again. Drizzle over the salad. This is a great salad dressing!

Chia seeds for thickening soup or gravy

If you don't use cornstarch or thickeners, it can sometimes be a problem to thicken various culinary creations. Simply add a couple tablespoons of chia seeds (powdered or not) to achieve your desired thickness.

Strawberry chia jam (per 500 ml)

• 3 tbsp. l. chia seeds
• 3 tbsp. l. natural sweetener (honey, Jerusalem artichoke syrup, agave nectar)
• 3 tbsp. l. freshly squeezed lemon juice
• 400-500 g strawberries

How to cook:

1. In a small bowl, mix together chia with sweetener and lemon juice.

2. Mash the strawberries with a fork or blender (control the consistency yourself);

3. Mix strawberries and chia thoroughly, transfer to a 500 ml jar with a lid for at least 30 minutes (or until it thickens).

4. Can be stored in the refrigerator for 3-5 days (or indefinitely in the freezer)

Ideas to use!

• spread on your healthy bread (bran, whole grain and/or sourdough) or raw food cracker
• add to morning porridge
• make homemade ice cream even more tempting
• pour on top of pancakes
• use as pie filling

Vegetarian rice

• 2 cups rice
• 3 ½ cups water
• 1 red pepper
• ½ green pepper
• 150 gr. tofu
• 4 cloves garlic, unpeeled
• 8 teaspoons Chia seeds
• Olive oil
• Parsley
• Salt

How to cook:

Rinse the rice and soak in 3 and ½ cups of water. Separately, fry the Chia seeds. Cook the rice with a pinch of salt. Remove from heat and leave for 5-10 minutes.

Cut the pepper and tofu into cubes, then fry the pepper until soft in a frying pan with a little oil, add the tofu and a few drops of soy sauce and finally the chia seeds. Add all this to rice with finely chopped parsley. Mix well. The dish is ready.

Chia pudding

• ½ cup Chia seeds
• 375 ml cashew milk (or homemade almond milk or regular milk)
• ¼ cup frozen berries or jam (optional)
• ½ teaspoon vanilla powder
• Stevia, granulated or powdered, to taste
• a pinch of salt

How to cook:

Mix all ingredients in a bowl. Divide in half and place in cups or glass jars and refrigerate for at least 15-20 minutes before serving.

Note:

Prepare the night before to take with you to work. But it's worth adding a little more liquid - Chia seeds absorb quite a lot. Puddings can be kept in the refrigerator for several days.

Time: 30 minutes

Servings: 2

Yogurt with chia

Add 2-3 tablespoons of Chia to your yogurt of choice and consume immediately, or you can wait for about 20 minutes to allow the Chia seeds to swell.

Almond balls with chia seeds

• 200g almonds
• 50g roasted rolled oats
• 90g Honey
• 70g Chia Seeds
• 120g Cocoa powder

How to cook:

200g almonds, thoroughly processed through a processor until mushy. You can use almond oil.

Mix all ingredients and roll into balls.

Place in the refrigerator for an hour.

Raspberry mousse(for 8 servings)

• 200g low-fat cream cheese
• 1 1/4 cups drained (canned or frozen) raspberries
• 2 1/2 tbsp. chia seeds
• 10g (1 1/2 envelopes) unflavored gelatin powder
• 4 tablespoons water
• 3 egg whites,
• 1 cup granulated sugar

How to cook:

Remove the cheese from the refrigerator an hour before using so that it is at room temperature and therefore easier to mix.

Strain the raspberries to remove the seeds.Soak Chia seeds in about 90ml raspberry juice.

Soak gelatin in 50 ml of cold water. Once wet, microwave for some time to dilute.Prepare Italian meringue with egg whites and sugar.Combine 1/3 of the meringue with the cream cheese.

Mix the gelatin into the raspberry pulp, then add the cheese and meringue to the mixture, and finally the remaining meringue and soaked chia seeds.

Place in dessert cups and chill for at least 3 hours. Garnish with mint leaves and serve.

Can be made with kiwi and citrus fruits, raspberries are one of the fruits that contain the highest amount of vitamin C.

Chia Turron

• 250 grams of Chia seeds
• 200 g honey
• 50 g sugar or stevia
• 50 g peeled almonds

How to cook:

Quickly toast the almonds in the oven. Dissolve honey in a saucepan over low heat. Add sugar or stevia, stirring, and bring to a boil. Add Chia seeds and continue stirring for 5 minutes. Add almonds and turn off the heat. When the mixture begins to thicken, pour everything onto a flat surface and roll it out with a roller to a thickness of approximately 1 centimeter. Then cut into squares. Store in a clean, dry container.

Browning with chia

To make inexpensive store-bought boxed formulas (like Browning) healthier and healthier. Most mixtures call for 2 eggs for traditional brownings or 3 eggs for more texture. Try mixing 3 eggs with 3 teaspoons of chia seeds instead. Follow the rest of your directions for the mixture, but reduce the cooking time by about 3-5 minutes.

Salad with citrus and chia

• 1/4 cup water at room temperature
• 2 tsp. Chia seeds

Cook with love!

Can be used in preparing a variety of dishes. For example, sprinkle on baked goods or salads, add to yogurt or cottage cheese. They go well with various cereals, but are best paired with rice. Chia has a pleasant nutty taste, so it will be difficult to spoil the dish with them.

Use of chia in cooking

They can be used as a thickener in puddings, jelly, sauces, replacing flour or starch. Additionally, chia seeds can replace eggs in recipes that require binding ingredients. 1 table. a spoonful of chia mixed with ¼ cup of water will replace the egg. If you use such a replacement for one egg out of the four required by the recipe, this will not affect the taste of the dish at all. The seeds are good to use when preparing meat dishes such as cutlets and rolls.

Chia will help save the dough if it turns out to be too liquid. You just need to add seeds until it reaches the required consistency.

Chia milk pudding

You will need:

• 1/2 cup chia seeds,
• 2 cups milk (you can use any milk: cow, goat, soy, almond, coconut),
• salt on the tip of a knife,
• sweetener to taste (any: sugar, honey, stevia, )

Preparation

1. Combine all ingredients. Mix well.
2. Pour the mixture into portioned jars and leave for at least 30 minutes.

This pudding is good to make for future use – it can be stored in the refrigerator for up to 5 days.

Mango Coconut Chia Pudding

You will need:

• 2 table. spoons of chia seeds,
• ½ cup coconut milk
• ½ cup almond milk (unsweetened)
• ¾ cup ripe mango pulp, diced
• 1 table. spoon of sweetened grated coconut,
• honey or sugar to taste

Preparation

1. Mix all ingredients in a large container. Cover tightly and refrigerate for 6-8 hours.
2. Place in bowls. Before serving, garnish with mint leaves and mango pieces.

Energy breakfast with chia

You will need:

• 2 cups almond milk,
• 1/2 cup chia seeds,
• vanillin on the tip of a knife (you can use vanilla seeds or vanilla extract if desired),
• 1.5 table. tablespoons maple syrup (the amount can be varied to taste),
• nuts: almonds, hazelnuts, cashews, walnuts, pine (separately or a mixture),
• any fruits and berries

Preparation

1. Combine chia, almond milk, syrup and vanilla. Mix thoroughly. Close the container and let the mixture sit for 7-8 hours (it is convenient to leave it overnight).
2. Coarsely chop the nuts, finely chop the fruits and berries. Mix with prepared pudding.

You can make another breakfast based on this pudding: beat the avocado in a blender and add it to the pudding along with 2 tablespoons. spoons of cocoa.

Yogurt breakfast with oatmeal and chia

You will need:

• ½ cup regular oatmeal
• ½ cup plain yogurt,
• 2/3 cup milk,
• 1 table. spoon of chia seeds,
• 2 table. spoons of fresh berries or jam (strawberry works well),
• 1 medium sized banana.

Preparation

1. Puree the banana. Add all other ingredients to it. Mix until smooth.
2. Transfer the mixture to a jar or cup. Cover tightly (you can cover with cling film). Place in the refrigerator overnight. Mix well before serving.

Salty chia crackers

You will need:

• 2 cups cooked brown rice,
• 2 cups cooked quinoa seeds
• 2/3 cup sesame seeds
• 1/2 cup chia seeds,
• 2 table. spoons of soy sauce,
• ¾ tsp. spoons of salt,
• 3 table. spoons of olive oil

Preparation

1. Soak flax seeds for 20 minutes in ½ cup of water.
2. Dry the sesame seeds in a dry frying pan.
3. Blend the rice, quinoa, flaxseeds and oil in a blender until smooth. If the mixture is soft, add a little water (it should not stick to a lump).
4. Add sesame seeds and mix thoroughly. Normally the dough should be very sticky.
5. Line a baking sheet with parchment paper. Place the dough and roll out into a thin layer. You can sprinkle with any herbs, seasonings or nuts if desired. Cut into portions.
6. Cover the dough with another layer of parchment paper and bake in the oven at 175 degrees for about half an hour. The dough should be golden brown and crispy.
7. Remove the crackers from the oven, leave at room temperature until cool, and break along the marked lines.

Crackers should be stored in a tightly closed plastic container. You can sprinkle them with cumin, sunflower seeds, nuts, chia seeds, rosemary, cinnamon, chopped olives or grated cheese like Parmesan.

Pumpkin Blondie Chia Cookies

You will need:

• 1 medium sized banana
• 250 g peeled pumpkin,
• 2 table. spoons of chia seeds,
• ½ tsp. spoons of soda,
• 1 tsp. spoons of baking powder,
• 1 tsp. spoon with a heap of cinnamon,
• ¼ tsp. spoon of ground ginger,
• ground cloves on the tip of a knife,
• ¼ tsp. spoons of nutmeg,
• ¼ cup sweetener (you can use stevia, agave or cane sugar)
• 2 table. spoons of coconut oil

Preparation

1. Preheat the oven to 180 degrees.
2. Mix all dry ingredients in a bowl.
3. Blend the banana in a blender until it reaches a mousse consistency. Add to dry ingredient mixture. Add butter and pumpkin. Beat until smooth (it should be sticky).
4. Line a baking sheet with parchment paper. Place the dough and roll out to a thickness of 1 cm. Cut into portions.
5. Place in the oven and bake until done (about 20 minutes). Check for doneness by piercing the cookies with a wooden toothpick. If the dough does not stick, the blondies are ready.

No-Fry Vegetarian Chia Falafel

You will need:

• ½ zucchini or young squash
• 1 carrot,
• green onions and cilantro to taste,
• sun-dried tomatoes to taste,
• 3 table. spoons of chia seeds,
• 7–8 champignons,
• sesame seeds for sprinkling

Preparation

1. Grind zucchini, carrots, onions, cilantro and mushrooms in a blender, but not until smooth.
2. Add chia seeds, pre-soaked for 5 minutes, to the vegetables along with finely chopped tomatoes. To stir thoroughly.
3. Form balls of the same size and roll in sesame seeds.

Falafels can only be stored in the refrigerator for up to 7 hours.

Chia breaded salmon

You will need:

• 400 g salmon fillet (one strip),
• ½ cup chia seeds,
• ¼ cup sesame seeds

For the sauce:

• 1 tsp. spoon of honey,
• 1 table. spoon of olive oil,
• lemon zest, salt and pepper to taste

Preparation

1. Wash the fish and dry with a paper towel.
2. Mix chia and sesame seeds. Carefully coat the fish in the seed mixture.
3. Place the fish on a baking sheet or wire rack. Bake for 12 minutes on each side.
4. Prepare the sauce. Mix honey and butter, add lemon zest, salt and pepper to taste.
5. Serve the fish with the sauce. Spinach and rice or spaghetti made from durum wheat go well as a side dish.

Chia omelette

You will need:

• 1 egg,
• 1 table. a spoonful of chia seeds (preferably white ones),
• medium bulb,
• 1 table. spoon of milk,
• 50 g spinach,
• butter or vegetable oil for frying,
• salt, pepper to taste

Preparation

1. Beat the egg with milk. Add chia seeds and leave for 15 minutes.
2. Cut the onion into thin half rings and fry in a frying pan in oil until golden brown.
3. Add eggs with chia seeds and spinach to the pan. Cover with a lid and fry over low heat until done. At the end of cooking, add salt and pepper to taste.

Chia water

You will need:

• 1 cup chia seeds (pre-wash and strain)
• 100 ml freshly squeezed lemon juice,
• 1 cup dark brown sugar (can be substituted with stevia or an appropriate amount of sweetener)
• 2.5 l boiled water

Preparation

1. Soak chia in 0.5 liters of water for an hour.
2. Add lemon juice and sugar to the remaining water. Stir until sugar dissolves.
3. Add chia to the water and refrigerate for 2 hours. Stir before serving.

This is the basic version of the drink. You can add mint, lemon balm or lime to taste and serve with ice.

Fruit smoothie with chia and goji berries

You will need:

• 1 large banana
• 2 tangerines (can be replaced with pears or mangoes),
• 2 tsp. spoons of chia seeds,
• 1 tsp. spoon of goji berries (soak in advance),
• 100 ml boiled or filtered water.

Preparation

Mix all ingredients in a blender until smooth. Serve in tall glasses.

You can make breakfast based on this smoothie. To do this, add muesli or oatmeal to the mixture before whipping.

The seeds of the exotic chia plant are already known to many for their ease of preparation. Just one handful of these fruits provides the body with the daily requirement of essential vitamins and minerals, which are so important for the proper functioning of all human organs.

Before eating chia seeds, it would be appropriate to ask how to properly eat them so that they are tasty and healthy. Let's try to understand this in detail.

Where to buy Chia seeds and which ones to choose

You can purchase high-quality and inexpensive Chia seeds on the legendary iHerb website. Here you will find an excellent selection of products from reliable and trusted manufacturers. We are pleased with the affordable prices. They are much lower than prices in local pharmacies, even taking into account delivery from the USA.

Both black and white seeds are available for sale. Nutritionists recommend choosing the black variety for people who suffer from diabetes and high cholesterol. White seeds are suitable for those who often suffer from allergies and hormonal disorders. It is important to note that regardless of the color of the seeds, they are a valuable source of Omega 3 and 6, calcium, magnesium, zinc, B vitamins and antioxidants.

Bestsellers are:

The quality and purity of these products is proven by certificates.

After purchasing these magical grains, it is important to sort them out and make sure they are intact and natural.

If you are eager to try the seeds in action, then the easiest way to consume them is to use chia fruits raw.

Sprinkles for various dishes

The note! When the seeds are added to wet food, they become jelly-like and completely penetrate the digestive system, releasing a full list of their healing substances.

1. Prepare oatmeal, rice porridge, yogurt, steam muesli or shake a cocktail, add 1 tablespoon of dried fruits to the finished dish and you can have a healthy breakfast, drinking plenty of clean still water.
2. For a snack, you can use cottage cheese, raisins, a few spoons of sour cream and a handful of chia seeds, which can be sprinkled on top of the dish or mixed together and left for a few minutes.
3. To keep the seeds crispy, you can simply sprinkle these grains on the finished salad or pudding. In this case, you should definitely wash down your food with warm water.

This is done so that the seeds swell in the stomach and create a feeling of fullness, in which case the appetite decreases and less food is eaten. For those who are on a diet, this is the best way to refrain from overeating and quickly restore your ideal figure.

1. Mix the fruits of an exotic plant with ingredients for sweet and savory sandwiches. It could be tuna, egg, peanut butter. Spread the mixture onto bread and feel free to consume it during a snack.
2. 1 tbsp. l. Chia seeds are added to various salads, such as spring or potato salads, stirred completely, creating a delicious nutty taste. This is exactly how you can make pasta for main courses or spicy sauces.
3. To make a delicious tea or unusual jelly, mix 2 cups of pureed fruit with one tablespoon of seeds. This will make a thick jam or jelly, it all depends on the amount of liquid you add to the dessert.

Cooking chia seeds, including them in various dishes

Vitaminized porridge made from chia grains.

What do I need to do:

• Dissolve 2 tablespoons of seeds in a glass of warm milk.
• Leave for 20-25 minutes, stirring a little to avoid lumps.
• To add flavor to the porridge, dried fruits, nuts, honey, cinnamon, raisins, dried apricots and much more are perfect, according to your preference.
• Depending on the number of chia seeds, you can control the thickness of the porridge, but you should not get carried away with healing grains, because everywhere there is an acceptable norm (2 tablespoons per day).

1. The seeds must be ground until flour is formed in a blender or other device, then mixed with the necessary ingredients and baked into various muffins, bread, crackers, muffins, cookies, pancakes, and pies.

   You can add chia grains to meat when forming minced meat, as well as to scrambled eggs, omelettes, potato casserole, and lasagna.

   To make vanilla pudding you will need:

   • 2 tbsp. l. seeds;
   • 2 glasses of milk;
   • 2 spoons of sugar;
   • Vanilla.

   Mix all the ingredients in a blender and put the mixture in a cold place for 2-3 hours. Sprinkle the finished pudding with nuts, dried fruits, cinnamon or other sweeteners. Bon appetit!

   First meal.

   To thicken soup or sauce, add 1 tbsp to a serving. l. seeds, then stir from time to time for 15 minutes. The dish is ready to eat.

   Stews, sauces, gravies, soups and many other liquid “goodies” can be made this way.

   Drinks with chia seeds.

   When you prepare tea, cocktail, shake, fruit or vegetable smoothie, feel free to add 1 tablespoon of exotic plant grains to a glass of liquid, mix well to avoid the formation of lumps.

   Let the drink brew for a few minutes so that the seeds absorb the liquid and form a jelly mass.

   The longer you keep the infusion warm, the thicker the core will be. Drink every morning on an empty stomach or in the evening before bed and you are guaranteed a beautiful, slender, toned figure.

No matter how many words are said about the benefits and healing properties of chia seeds, you can only appreciate everything in reality by trying it. Experiment and enjoy such wonderful and healthy dishes!

Chia seeds and quinoa grains can be a healthy alternative to oil, dietary supplements, eggs and meat, adding health to your body. There are a great many options for dishes with superfoods, and in addition to these recipes, you can always experiment with your own.

Baking with chia will be even healthier if you replace 1/4 of the required flour with chia flour. This will not affect the taste or recipe, but will reduce the dose of gluten, which causes allergies even in healthy people and increases the risk of diabetes.

Quinoa does not need any additional introduction at all, because it is the same grain as the familiar rice and buckwheat. Boiled quinoa will be an excellent addition to the main dish or salad.

More current recipes on our Instagram:

Rolls are one of the most popular dishes ordered in restaurants and cafes around the world. And this is not surprising!

What is necessary?

- 250 g sushi rice
- Potatoes - 1 pc.
- Red pepper - 1 pc.
- Olive oil
- Avocado - 1 pc.
- Rice vinegar or lemon juice - 1 tbsp.
- Nori sheets
- Chia seeds
- Soy sauce, wasabi and ginger sushi (when serving)

How to cook?

1. Rinse the rice, add two cups of water, cook, covered, for about 10 minutes.
2. While the rice is cooking, cut the potatoes into sticks.
3. Preheat the oven to 180 degrees, place the potatoes on a baking sheet, after sprinkling with olive oil, and bake for 25-30 minutes.
4. Remove the red pepper seeds, cut into slices and also fry for 20-25 minutes. (around the same time the potatoes are baking).
5. Cut the avocado into slices.
6. When the rice has cooled, mix it with rice vinegar or lemon juice.
7. Place the rice on a sheet of nori, sprinkle with chia seeds and press down a little so that they do not crumble. Then turn over the nori sheet, add the filling and roll up. Cut into several pieces and serve with soy sauce, ginger and wasabi.

Carrot pie with oats "Chia Cake"
Incredibly light and healthy carrot cake has long been popular among healthy eating enthusiasts in Western Europe and the USA. This unusual and very tasty pie is perfect as a healthy breakfast option.

What is necessary?

- 1/2 cup oats
- 1/4 cup milk
- 3 tbsp. grated carrots
- 1 tbsp. chia seeds
- 1/4 tsp each cinnamon and vanilla
- 1 tbsp. raisins
- pecan

How to cook?

Mix all ingredients in a well-closed container and place in the refrigerator overnight. In the morning, add pecans and enjoy!

Halva with ground walnuts "Chia Sweets"
We all love sweets, but we don’t like it when this sweet “deposits” on our figure. And we found a way out - eating and adding chia seeds to our favorite sweets. Therefore, proper nutrition can be sweet.

What is necessary?

- Walnuts - 1 cup
- Chia seeds - 2 tbsp.
- Wheat flour - 1 cup
- Sugar - 3/4 cup
- Water - 5 tbsp.
- Vegetable oil (unflavored) - ¼ cup

How to cook?

Roast the nuts at 200°C for 5 minutes, then grind them into very fine crumbs using a blender. Next, fry the flour in a frying pan with a thick bottom until it has a pleasant golden color. Pour the ground nuts, chia seeds and fried flour into a cup. Mix well. Pour sugar into a saucepan, pour in oil and water. Bring the mixture to a boil while constantly stirring and cook (over medium heat) until the sugar is completely dissolved. Remove the mixture from the heat and let cool for 10-15 minutes. Then pour the syrup into a cup with the dry mixture and mix thoroughly. We put the resulting mass into the mold and compact it well. Place in the refrigerator for 4 hours (or better yet, overnight). Before serving, sprinkle the halva with chia seeds.

Cream soup with broccoli "Chia Soup"
An excellent option for a hearty and tasty lunch is a delicate cream soup with broccoli and chia seeds.

What is necessary?

- broccoli - 500 gr
- processed cheese - 250 gr
- vegetable broth - 3 tbsp
- onion - 1 pc.
- carrots - 1 pc.
- fresh garlic - 2 cloves
- tea seeds - 2 tbsp.
- milk 2% - 1/2 cup
- wheat flour - 1/3 cup
- vegetable oil - 3 tbsp.
- salt, pepper to your taste

How to cook?

Onions, carrots, garlic are cut into any shape (not large) and fried in vegetable oil until soft. Finely chop the broccoli. In a separate container, dilute wheat flour with milk. Pre-prepared broth is poured into the container in which the first course will be prepared, and fried vegetables are added. After the ingredients in the pan boil, the broth is cooked for 10 minutes. Then the milk mixture is poured in. Cook the soup until thickened, about 5-8 minutes. The cheese is finely chopped and placed in the pan after turning on the heat. The broth with vegetables and cheese is whipped until smooth, silky consistency with a blender. Then add chia seeds and wait 5-10 minutes. Bon appetit!

It is one of the popular drinks that formed part of the Aztec culture and is even consumed in Central America today. The recipe was described by researcher Edward Palmer back in 1871: “To prepare chia, the grains are roasted, ground, and filled with water until a thick mass is formed, the volume of which is several times greater than the original volume.

Then sugar is added. From this comes pinole, a semi-liquid drink very prized among the Indians, as it is one of the best and most nutritious foodstuffs, especially when traveling through the desert."

What is needed?

• - 1 cup chia seeds, washed and strained
• - 100 ml lemon juice
• - 1 cup dark brown sugar (substitute stevia sugar, saccharin, or other sweeteners to taste)
• - 2.5 liters of water

If desired, you can add your choice: mint or lemon balm.

How to cook?

1. Soak the chia seeds in half a liter of water for about an hour.
2. In the remaining water, mix lemon juice and sugar.
3. Mix the soaked chia seeds and water, chill in the refrigerator for 2 hours and serve.
4. Before serving, stir well with a spoon to distribute the seeds evenly throughout the drink.
5. Variation: You can add mint or mint with crushed ice, similar to a mojito.

Result: This refreshing soft drink is rich in vitamin C, contains lemon juice, and is very nutritious.

Full breakfast "Chia Egg"

This is a very hearty, tasty and nutritious breakfast. You will only need to mix the egg and seeds until smooth.

What is needed? For 1 egg

• - 1 tablespoon of chia seeds (preferably white)
• - 1/2 small onion
• - A handful of spinach
• - Milk (1 dessert spoon)

How to cook?

1. Beat the egg with milk, add the chia seeds and let the mixture sit for 15 minutes.
2. While the mixture is infusing, cut half a small onion and fry it until golden brown in butter or vegetable oil.
3. After this, add the resulting mixture of seeds, onions and spinach to the pan. Cover with a lid and cook over low heat.

Season to taste with ground black pepper.

Vitamin cocktail "Chia Sun"

A powerful dose of useful vitamins and minerals to strengthen your health.

What is needed?

• - 1 orange
• - 1 banana
• - 1 apple
• - 1 kiwi
• - 2 tbsp. chia seeds
• - 2 tbsp. orange juice

How to cook?

Soak the chia seeds for 10 minutes in the juice, peel and cut the fruit into pieces, mix with the chia seeds, sweeten with honey or raw grape sugar if desired.

Healthy cookies "Chia Crackers"

These crackers are perfect as a healthy snack for children and adults anywhere.

What is needed?

• - 1 cup Chia seeds
• - 1/2 cup dried tomatoes (can be soaked for up to half an hour)
• - 20 g green basil
• - 2 tbsp. lemon juice
• - 1 tbsp. honey

sea ​​salt to taste

How to cook?

1. Soak Chia seeds for 8 hours in filtered water. During this time, Chia swells greatly, so you need a lot of water.
2. Next, all the ingredients are ground in a blender or food processor - this will not do anything to the chia themselves, they will remain whole grains, but the tomatoes and basil will be ground.
3. Spoon the mixture onto the dehydrator sheets, spread it into a 5mm thick layer and dry for 16 hours. A bit reminiscent of rye bread, only with the bright taste of basil and tomatoes.

You can add olive oil to make the crackers more flexible.

Nutritious breakfast "Chia Yogo"

Yogurt and oatmeal are the best start to the day, but we'll get ready in the evening.

What is needed?

• - 1/2 cup oatmeal (not instant)
• - 1/2 cup regular yogurt
• - 2/3 cup milk
• - 1 tbsp. l. Chia seeds
• - 2-2 1/2 tbsp. l. strawberry jam or fresh berries
• - 1 small banana, mashed

How to cook?

Mix all ingredients in a bowl or jar, cover with a lid or plastic wrap, and refrigerate overnight. In the morning, stir everything well. Morning breakfast is ready!

Pudding with mango and coconut "Chia Coco"

This exotic delicacy will not leave anyone indifferent.

What is needed?

• - 2 tbsp. chia seeds
• - 1/2 cup light coconut milk
• - 1/2 cup unsweetened almond milk
• - 3/4 cup fresh ripe mangoes, diced
• - 1 tbsp. sweetened grated coconut

Sugar and honey to taste

How to cook?

Salmon in Chia seeds "Chia Sea"

An exclusive fish dish for dinner for true gourmets of healthy eating.

What is needed?

• - 1 strips of salmon fillet without skin (approx. 400g)
• - 1/2 cup chia seeds
• - 1/4 cup sesame seeds
• - 2 cups spinach
• - 1 tea cup of bee honey - for seasoning
• - 1 spoon of olive oil - for seasoning
• - 1 cup boiled rice
• - salt and pepper

lemon zest, grated, to taste

How to cook?

1. Mix all ingredients (sesame and chia) and sprinkle over salmon until well coated with seeds.
2. Then place it on a rack or oven tray without oil, as the salmon produces its own oil. Bake for 12 minutes on one side and 12 minutes on the other, depending on the temperature of the roasting rack. Cook rice (spaghetti) and spinach to taste.
3. Mix all ingredients in a large container. Cover it and put it in the refrigerator overnight or at least 5-6 hours.

Simple desserts, one base - three options. In general, I admit honestly, I am not a supporter of the superfoods that are fashionable today; for some reason, while paying tribute to the foreign fashion for such products, we forget that in our area there are many equally useful analogues. In this case, chia can be replaced with flax seeds, both whole and ground. They are also pre-soaked in liquid and a jelly-like mass is obtained. But now I’ll still talk about desserts using chia, since I, as a curious girl, probably have everything that is possible. You should try it at least once to have a broader culinary horizon.

In general, there are no recipes as such, I very often do everything by eye, I can’t say that I’m that skilled, I just go by my feelings, which I trust :)
So, for each jar I took 1.5 tbsp. chia seeds. I soaked it overnight, but a couple of hours is enough.

Chocolate coconut dessert

This jar holds about 150 ml of liquid. Soak 1.5 tbsp. chia in coconut milk (I use either low fat 6% or I have another 4% coconut milk that I brought from Finland). Of course, you can also use regular full-fat coconut milk. Then added 1 tbsp. finely grated dark chocolate, 1 tsp. carob and 1 tsp. cocoa powder, 1 tsp. unrefined cane sugar and 1 tsp. coconut flakes. I mix everything and put it in the refrigerator for at least an hour. A light dessert because I have unroasted carob and light cocoa. Serve with chocolate and pistachios.

Banana dessert with persimmon

1.5 tbsp. chia, 150 ml soy milk, half a small banana, a piece of persimmon (as much as you want). Chia is soaked in milk, banana and persimmon are mashed and added to the chia. Also cool the dessert before serving.

Berry dessert

1.5 tbsp. chia, 150 ml soy milk, a handful of frozen berries (I used a mixture of blueberries and cherries), 1 tsp. unrefined cane sugar and 1 tsp. coconut flakes. Berries with sugar and coconut are crushed into puree and added to chia. The dessert is also served chilled.

How else can you experiment? Add a little ground oatmeal for more thickness and satiety. You can take any milk to your taste, you can make it with yogurt, fermented baked milk or kefir, or you can add soft cottage cheese. The addition of nuts is welcome; you can add ground in a coffee grinder, roasted peanuts, almonds, pistachios or hazelnuts. Space for imagination without limits!