Add chia to your breakfast by sprinkling 1 or 2 Tbsp (15 or 30 ml) of chia seeds over oatmeal, yogurt, or breakfast cereal. For a healthy snack or light lunch, stir 1 to 2 Tbsp (15 to 30 ml) of chia seeds into a cup of cottage cheese. Mix chia seeds into wet sandwich ingredients. Use tuna salad or egg salad for savory sandwiches, or peanut butter or hazelnut spread for sweet sandwiches.
Sprinkle the seeds over any type of salad. Decorate pudding with a dash of chia seeds.
Mix chia seeds into potato salad or cold pasta salads. Add 2 tbsp (30 mL) of chia seeds to a large serving bowl of potato or pasta salad and stir thoroughly.
Roughly speaking, 1 1/2 cups (375 ml) of pureed fruit and 1/2 cup (125 ml) chia seeds mixed together create a chunky jam.
2 tbsp (30 mL) will make a thick porridge. Use less if you prefer a thinner mixture. Stir in any liquid or powdered flavoring while the mixture is gelling to add more flavor. Try cocoa powder, malt powder, or fruit juice.
If using it in a thick dough, you can substitute the chia flour in equal parts. If using it in a thinner batter or dough, mix one part chia seed flour with three parts regular or gluten-free flour.
Ground meat mixtures for homemade meatballs or burgers can be thickened with 1 or 2 tbsp (15 to 30 ml) chia seeds for each 1 lb (450 g) of ground meat, instead of breadcrumbs. Mix 2 Tbsp (30 ml) chia seeds into scrambled eggs, omelets, and other egg-based dishes. Add a dash of chia seeds to your favorite stir-fries.
You can use this gel as a substitute for eggs in baked goods. 5 tbsp (75 mL) of gel is roughly equal to one egg. [5] X Research source You cannot use this as an egg substitute in omelets or other recipes where the egg is not mixed with other ingredients.
The high content of the fiber in chia seeds will make you feel full, and the protein will make you feel satiated longer.
If eaten plain, chia seeds will actually start to combine with the saliva in your mouth and begin taking on their trademark gel-like consistency.
Chia seeds can be bought in the bulk section or supplement section at most health food stores, or online. While chia seeds are often expensive compared to other seeds, keep in mind that a large bag should last a long time if you stick to one or two small daily servings as described above.
