Enhance your Diet with Chia Seeds
Add chia seeds to all kinds of recipes!
For most people, the word "chia" brings to mind a terracotta pet with sprouts grown to resemble hair. But the tiny seed used for sprouting is gaining popularity in its own right lately.
Creative cooks looking for healthy solutions are discovering all kinds of ways to use chia seeds. Their subtle nutty flavor works well in sweet or savory dishes, and, unlike flax seeds, chia seeds don't need to be ground before eaten.
Using chia seeds:
- See how you like chia by trying them in this Poppy Seed Bread Pudding recipe. Simply substitute chia seeds for some or all of the poppy seeds.
- Enjoy chia seeds at breakfast by adding them to a blended smoothie drink. Or sprinkle them on oatmeal or toast.
- Add chia seeds to lunch or dinner by sprinkling them on salads, adding them to pasta sauces, or using them to garnish fresh or steamed vegetables. They go well with chicken, too. Try chia seeds in this Crunchy Sesame Chicken Wings dish; simply sprinkle the seeds on the wings before baking.
- Liberally add chia seeds to any kind of cake or quick bread batter the same way you’d add wheat germ or rice bran. A good rule of thumb is to start with adding 2 tablespoons of chia seeds to any recipe that calls for at least 1 cup of flour. This Cardamom Spice Cake recipe would be well complemented by chia seeds. Sprinkle them into the batter, or on top of the cake after baking.
- Similarly add chia seeds to any pancake or waffle batter. These Multi-grain Buttermilk Waffles are surprisingly light and fresh, and these Scallion Pancakes with Sesame Seeds are a great choice for a “breakfast dinner.” Both would benefit from the addition of chia.
- Chia seeds can be added to any casserole or grain dish such as quinoa, brown rice, millet or whole oat grains. This Southwest Quinoa Pilaf recipe has just the right nutty flavor to be enhanced with a sprinkle of chia seeds. More quinoa recipes (which lend themselves well to the addition of chia seeds) can be found here.
- Chia seeds make the perfect healthy snack partner. Sprinkle them on fruits—like a banana or peach—for instant crunch. Or sprinkle sliced, unpeeled apples with chia seeds and chopped walnuts, then top with vanilla yogurt. Or combine 5 ounces of silken tofu with 1 tablespoon chia seeds, 1 tablespoon basil and cayenne pepper to taste. Serve with raw veggies.
- You can also mix chia seeds with water to create a gel. Simply whisk together chia seeds with nine times the amount of water (9 tablespoons water for 1 tablespoon chia seed, for example). Allow the mixture to stand for ten minutes, whisking occasionally, then store it in the refrigerator for up to two weeks. Use this gel to increase the nutritional value of sauces, salad dressings, jams, puddings, and other liquid recipes. You can also reduce the fat content of recipes by substituting the gel for some of the oil or butter called for.
- Sprout for use on salads or sandwiches.
- Stir into yogurt.
- Combine 1 tablespoon ground chia seeds and 3 tablespoons of water and use in place of one egg when baking.
- Mix with flour and seasoning (Italian Seasoning or garlic powder, for example), and use for breading chicken, fish, or tofu.
Buy chia seeds
Frontier's organic bulk chia seeds are sure to become a staple in your kitchen once you get in the habit of adding them to your favorite foods. Be sure to store chia seeds in a dark-colored, well-sealed container.