Enhance your Diet with Chia Seeds
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. Once you get in the habit of adding them to your favorite foods, Frontier Co-op's organic bulk chia seeds are sure to become a staple in your kitchen. Be sure to store chia seeds in a dark-colored, well-sealed container.
Sprinkle chia seeds throughout your day with the recipes and tips below:
- Make a portable, wholesome chia breakfast bowl for on-the-go mornings. Add other so-called "superfoods", like the goji berries, walnuts and fresh berries in this Chia and Goji Breakfast Bowl.
- Enjoy chia seeds at breakfast by adding them to a blended smoothie drink. Or sprinkle them on oatmeal or toast.
- Add chia seeds to any pancake or waffle batter.
- Stir into yogurt.
Lunch and Dinner
- 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.
- Mix with flour and seasoning (Italian Seasoning or garlic powder, for example), and use for breading chicken, fish or tofu.
- Chia seeds can be added to any casserole or grain dish such as quinoa, brown rice, millet or whole oat grains.
- 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 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.
- Substitute chia for seeds for some or all of the poppy seeds in recipes like bread pudding or poppy seed bread.
- 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. Sprinkle them into the batter, or on top of the cake after baking.
- Combine 1 tablespoon ground chia seeds and 3 tablespoons of water and use in place of one egg when baking.
- Use a chia gel to make pudding or jam, such as this Raspberry and Vanilla Bean Chia Seed Jam.
- Sprinkle chia on fruits — like a banana or peach — for instant crunch.
- Sprinkle sliced, unpeeled apples with chia seeds and chopped walnuts, then top with vanilla yogurt.
- Combine 5 ounces of silken tofu with 1 tablespoon chia seeds, 1 tablespoon basil and cayenne pepper, to taste. Serve with raw veggies.