Everyday Chia Seeds: 10 Fast and Easy Ways to Improve Your Health and Avoid the Morning Rush

September 7, 2015
Chronic Illness, Healthy Body, Healthy Breakfast Recipes, Healthy Dinner Recipes, Healthy Food, Healthy Living, Healthy Lunch Recipes, Healthy Recipes, Healthy Snacks, Weight Loss

Hot on the heels of quinoa, chia seeds are becoming a staple of healthy eating and are becoming more and more mainstream. These tiny seeds are a great way to help curb your sugar cravings. When they are mixed with liquids they can help control your appetite by filling you up. They can expand up to 17 times their original size.

Not only that, they are an excellent source of protein, as well as vitamins A, B, D, E and minerals like calcium, potassium, iron, and magnesium.

Here are 10 ways you can incorporate chia seeds into your everyday meals and how they can benefit you greatly.

Top 10 Ways to Use Chia Seeds

1. You can use chia seeds in the place of eggs in recipes. Just substitute 1 tablespoon of ground chia seeds with 3 tablespoons of water per egg needed.

Chia seeds are being researched as a potential treatment for type-2 diabetes because of its ability to slow down digestion. When it’s exposed to liquids, the gel coating it develops can also prevent sugar spikes.

Fill Up On Fiber

2. Chia seeds or chia bran can used as a way to thicken soups or gravies in place of cornstarch or other thickening agents. Just add them in a teaspoon at a time until you reach your desired consistency. Chia seeds are also packed with fiber; just a one-ounce serving of chia has 11 grams of fiber. That’s about a third of the recommended daily intake for adults and a great way to make sure you’re getting the right amount of fiber.

3. You can also sprout chia seeds and use them in salads for a zesty kick. To sprout the seeds, sprinkle a thin layer on the bottom of a terra cotta dish and put the dish in a large plate of water. Cover this with another plate.

The terra cotta will suck up just enough water for the seeds. On the second day, mist or sprinkle the seeds with water. On the third day, they’ll be ready to eat.

Chia seeds are packed with omega-3 fatty acids, with almost 5 grams her one-ounce serving. These fats are important for brain health, and there is a better conversion of them into the plasma or food than with flax seed.

Chia-Chocolate

4. Mix a few tablespoons of ground milled chia seeds into your favourite brownie or truffle recipe for a great, homemade protein bar. You can also supplement with your favourite protein powder.

Chia seeds are great for vegetarians or vegans trying to get more protein into their diet; one one-ounce serving of chia seeds has 4.4 grams of protein in it.

5. Use chia seeds and coconut water to create a an electrolyte-packed ‘goo’. It’s much better than commercial electrolyte gels and drinks because you control what goes in it!

Chia seeds are also great for maintaining bone and teeth health and preventing osteoporosis, as they contain 18% of your recommended daily dose of calcium.

Slow-Cooked Chia

6. Chia seeds are a great addition to slow cooker recipes. You can use the seeds to thicken the sauce that it’s cooking in. Any excess liquid can be added to more chia seeds and used to top pastas, brown rice, or veggies.

One serving of chia seeds contains 30% of your daily intake of manganese, a mineral that is great for your bones but also essential in helping your body use other nutrients like biotin and thiamin.

7. Chia seeds are a great way to make a delicious and fluffy omelette. Just add some chia seeds to a beaten egg and let it soak for 10 minutes before cooking.

Chia seeds are also a great source of phosphorous, a mineral that your body uses to synthesize protein for cell and tissue growth and repair.

Chia Snacks

8. Chia seeds can be baked into delicious, healthy crackers for snacking. Simply make a batter of ground chia seeds and organic milk and spread it in a thin layer on a baking sheet. Cook in a slow oven until golden brown.

Chia seeds can also help fight belly fat, as they have a stabilizing effect on blood sugar which fights insulin resistance that can be tied to an increase in body fat. This type of resistance isn’t good for your overall body health as well.

9. How about some cinnamon chia butter? Make this delicious spread by mixing ground cinnamon and ground chia seeds to some organic butter. You can also add ground chia seeds to your favorite nut butter to bump of the nutritional value.

The same amino acid that makes you sleepy after eating a big turkey dinner is also found in chia seeds. Although it gives you the urge to take a nap, it also helps improve sleep and your mood, as well as making you full, faster by regulating you appetite.

Healthy Chia Dessert

10. Make a delicious and healthy pudding by mixing half a cup of chia seeds to one and a half cups of organic almond or cashew milk. It travels great, and better yet, it’s spill proof.

Chia seeds have been proven to improve blood pressure in diabetics, as well as increasing healthy cholesterol while simultaneously lowering bad cholesterol.

With the wealth of health benefits and the ease at which chia seeds can be incorporated in your everyday diet, it’s easy to see why they a quickly gaining popularity. Try these at home and experience the magic of chia seeds for yourself.