One ounce of Chia Seeds have an impressive 5 grams of protein and 10 grams of fiber amounting to about 138 calories.
Chia seeds are high in Omega-3 fatty acids.
promote a healthy digestive tract — relieving constipation, diarrhea, and inflammation.
are gluten-free and grain-free.
are an excellent source of magnesium.
Most impressive is these little seeds can help you stay hydrated and stave off hunger because they soak up water, then slowly release it as it is digested.
Chia seeds can be eaten by the handful as a snack, added to a salad, smoothie or mixed in with rice pilaf.
Chia seeds have a neutral flavor and a nutty texture which makes it flexible to use in a wide range of recipes.
Here are five ways to use Chia seeds:
To Make Homemade Energy Gel
For children and especially active adults. Add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Chill, and you’ll have an amazing gel for hydration and energy with no fake colors, flavors and GMO corn syrup.
As an Egg Substitute
Chia seeds are a great egg replacer in baking or cooking. Finely grind Chia Seeds. Blend one tablespoon ground chia seeds with three tablespoons of water. Let sit for 15 minutes and use the gelled chia seeds to replace the equivalent of one large egg.
To Thicken Soup or Gravies
In place of cornstarch or thickening agents try thickening your culinary creations by mixing Chia seed powdered or whole with water. Start with one tablespoon of water to two tablespoons of chia at a time to reach the desired thickness.
Use as a Filling for meatballs, meatloaf or burgers
Combine Chia Seeds and water. The seeds will quickly form a gelatinous coating, which will absorb the water. Let the seeds set, to thicken. About 15 minutes, you will have a thick mixture, that can be added to the meat mixture, when it is ready to mix. This will help bind and add moisture to the meat.
Turkey Circus Burgers
6 Servings
Ingredients
1 ½ tablespoons chia seeds
½ cup water
¾ cup onions, medium dice
1 tablespoon minced garlic
1 tablespoon grapeseed oil
1 tablespoon water
1 ½ pound lean ground Turkey
½ cup coarsely grated carrot
1 tablespoon finely chopped cilantro
1 tablespoon finely chopped flat leaf parsley
½ teaspoon Emeril’s original essence seasoning
¼ teaspoon sea salt
¼ teaspoon ground black pepper
Directions:
Combine Chia Seeds and water. Stir constantly, for 45 seconds. The seeds will quickly form a gelatinous coating, which will absorb the water. Let the seeds set, to thicken.
Heat oil a sauté pan over medium heat. Add onion and sauté stirring and allowing onions to cook until translucent.
Add minced garlic, and stir, to the onions and allow to cook for another minute. Remove from heat, and set aside.
In medium mixing bowl, add ground meat, grated carrots, caramelized onion/garlic mixture, Chia Seeds, and seasonings. Combine well, with gloved hands or large spoon.
Form into 6- 4 ounce patties, that are about 1/2 inch thick. These can be immediately cooked, on the hot grill or in a large nonstick pan for approx. 3-4 minutes per side, depending on your desired doneness.
Serve on you’re a toasted bun with avocadoes, tomatoes and lettuce and Russian dressing or your favorite toppings.
Use as a Breading
Use chia seed to coat fish or chicken for a crispy coating and bake. It toasts up well and provides a nutty, crunchy flavor. Mix chia seeds with crushed almonds and almond flour and seasonings coat chicken and or fish spray with cooking oil and bake on a nonstick cooking tray. Be creative…
Cornmeal & Chia Seed Crusted Tilapia
Yield: 4 servings
Ingredients:
4 boneless tilapia fillets patted dry
½ teaspoon old bay seasoning
½ teaspoon ground black pepper
1.5 Tablespoons Mayonnaise
3/4 cup yellow cornmeal
1/2 teaspoon chia seeds
1/2 teaspoon garlic powder
olive oil cooking spray
Directions:
Preheat the oven to 400 degrees Fahrenheit.
On a plate, toss together the cornmeal, chia seeds, garlic powder and pepper.
Lightly spray a foiled line baking sheet with oil set aside.
Sprinkle old bay seasoning over fish. Spread a little mayonnaise one one side of each piece of fish, and then invert the fish into the cornmeal mixture. Press firmly and then flip the fish over and place onto the baking sheet.
5. Bake for 15-20 minutes depending on the thickness of the fish.
Note: Do not add more chia seeds or else you end up with an overly crunchy fish instead of one with a nice texture.
Recipe adapted from Savoring the Thyme
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