Chia seeds are tiny filled with nutrients that can start your day in the most healthier way. That’s why they are a great choice for breakfast:
Chia seeds are fraught with nutrients, including omega-3 fatty acids, fiber, protein, calcium, magnesium and antioxidants. The combination of fiber and useful fats provides slow and sustainable energy secretion, supporting you with satiety and vigor over the morning. Their high fiber content promotes digestion, regulates bowel emptying and maintains bowel health. Chia seeds absorb water and expand, which helps control the appetite and reduce overeating. They are easy to include in different recipes, from cocktails to pudding.
Preparing chia seeds correctly for breakfast
To maximize the benefit of Chia seeds, it is important to prepare them properly. Chia seeds cannot be used in dry form, as they can absorb water and swell in the body, which can cause bloating or dehydration. Here’s how to use them safely and effectively:
Step 1: Soak the seeds
It is best to use Chia seeds, soaking them in the liquid. This process softens the seeds, facilitates their absorption and improves nutrient absorption.
Mix 1 tablespoon of Chia seeds with 6 tablespoons of fluid, such as water or milk. Allow the seeds to stand for at least 10-15 minutes. If possible, let them soak overnight in the refrigerator. After the Chia seeds are soaked, they form a gel -like consistency. This is great for pudding or cocktails, or even as a stuffing on oatmeal.
Step 2: Choose the correct liquid
The fluid you choose to soak Chia seed depends on your taste and dietary preference. Some popular options include:
A neutral choice that works well in spicy recipes or cocktails. Almond milk, coconut milk or oat milk adds the recipe. Orange or apple juice adds natural sweetness and taste.
Here are some simple seed recipes
Pudding chia
Chia -pudding is a simple, delicious and customizable breakfast option.
Ingredients:
- 2 tablespoons of chia seeds
- 1 cup of vegetable milk (eg, almond or coconut)
- 1 teaspoon of honey or maple syrup
- Extra stuffing: fresh fruit, nuts, pomegranol or crushed coconut
Mix chia seeds, milk and sweetener in a jar or bowl. Mix well so that there are no lumps and refrigerate overnight. In the morning, mix well and add your favorite fruits and nuts.
(Image author: Pinterest)
Smoothies with chia
Sprinkle your morning cocktail chia seeds.
Ingredients:
- 1 tablespoon chia seed (pre -soaked or added directly to a blender)
- 1 glass of spinach or cabbage
- 1 banana
- 1/2 cup frozen berries
- 1 glass of water or vegetable milk
- 1 teaspoon peanut oil (optional)
Mix all the ingredients until smooth. Pour into the glass and enjoy the rich nutrients breakfast.
Water seed chia
Chia seed water is a quick and moisturizing way to start your day.
Ingredients:
- 1 tablespoon chia seed
- 1 glass of water
- The juice of half the lemon
- A pinch of honey or stevia (optional)
Soak Chia seeds in water for 15 minutes. Mix lemon juice and sweetener. Drink it in the morning to activate metabolism.
Chia oatmeal
Combine the benefits of Chia and Oat seeds for a hearty breakfast.
Ingredients:
- 1/2 cup rental
- 1 tablespoon chia seed
- 1 glass of water or milk
- A pinch of cinnamon
- Additional toppings: berries, nuts or almond oil
Boil oats with water or milk on the stove. Mix chia seeds and cinnamon at the last minute of cooking. Serve with your favorite toppings.
Pancakes chia
Chia seeds can also improve your pancake recipe.
Ingredients:
- 1 tablespoon chia seed
- 1 glass of whole grain mixture for pancakes
- 1/2 cup of milk or water
- 1 egg
Mix all the ingredients in a bowl until they are well mixed. Bake the pancakes in a pan with a golden coating on both sides. Serve with maple syrup and fresh fruits.
Tips for the maximum benefit of chia seeds
- Chia seeds absorb a lot of liquid, so drink a lot of water throughout the day.
- Follow 1-2 tablespoons of chia per day to avoid excessive consumption.
- Alternate multiple recipes to make your morning interesting and balanced.
- Chia seeds can be mixed with yogurt, nuts or eggs, which are rich in protein for balanced food.
- Chia seeds have a neutral taste, so for a variety of experiment with spices such as cinnamon and nutmeg, or natural sweeteners.
Health considerations
If you are new to Chia seeds, start with a small amount and gradually increase to prevent bloating or digestion discomfort. Although rare, some people may be allergic to Chia seeds. Stop using any adverse reactions. Chia seeds can interact with some medicines such as blood thinners. Consult your healthcare provider if you are not sure.
