Chia seeds are increasingly being added to the diet by many people thanks to their high fiber, protein and omega-3 fatty acid content. Not only suitable for smoothies or pudding, this type of seed can also be combined in many other dishes to increase nutritional value.
According to Ms. Samantha M. Coogan, a nutrition lecturer and Director of the Nutrition Teaching Program at the University of Nevada, Las Vegas (USA), chia seeds are a convenient source of fiber for daily meals, while supporting cardiovascular health and the digestive system.
One of the ways experts suggest is to add chia seeds to ice cream or cold desserts. Chia seeds help the dish add more fiber, while creating natural consistency. Users can mix chia seeds with milk, fresh cream and vanilla before cooling to make the mixture thicker and easier to eat. In addition to increasing nutritional value, chia seeds also help the ice cream have a softer texture.
Another option is to make chia seed cookies. According to nutritionist Anna Maria Merz at Wexner Medical Center at Ohio State University (USA), ground chia seeds can be combined with water and some other seeds to create high-fiber and protein cookies. In addition to chia seeds, users can add pumpkin seeds, sesame seeds or flax seeds to increase the nutritional content for this snack. Chia seeds can also be used to thicken soups or sauces. When soaked in liquid, chia seeds create a natural consistency, so they are suitable for cream soups, curry sauces or salsas.
According to nutrition experts, adding chia seeds to dishes not only helps increase fiber but also helps create a longer feeling of fullness, thereby limiting snacking. Chia seeds are also used as an egg replacement in baked goods. Just mix one spoonful of chia seeds with three spoons of water and let the mixture thicken for a few minutes and you can use it instead of eggs in many baking recipes.
This use is especially suitable for vegetarians or people who limit animal foods. Chia seeds both provide protein and add fiber to the dish.
According to experts, about 2-3 tablespoons of chia seeds can provide nearly 10 grams of fiber along with a significant amount of protein, calcium, potassium and omega-3. A reasonable addition to the diet can support cardiovascular health, the digestive system and help better control cholesterol. However, because they contain a lot of fiber, users should gradually increase the amount of chia seeds and drink enough water to avoid bloating or indigestion.
