Despite being so small, the seeds of chia is it so packed with important nutrients. They are a good source of omega-3 fatty acids, fiber, antioxidants, phosphorus, iron and calcium, even in larger quantities than flaxseeds. Many nutrients and low calories, just 101 in an ounce.
An ounce of chia gives you 11.2 grams of fiber (5 g per tablespoon) and 5.6 grams of protein. Due to its fiber and omega-3 content, its regular consumption can help you lower LDL levels, total cholesterol and triglycerides, reduce blood pressure, blood sugar levels and also contribute to lose weight.
The presence of the Fiber facilitates digestion and supports your metabolism. They keep you satiated, So curb your appetite and short-term food intake.
The most common way of eating chia is mixing the seeds with water, milk or other liquid food, this makes digested more slowly in the body. To enjoy its nutrients you can also add it to yogurt or salad. You can combine it with flour to prepare cakes, pancakes, muffins and other desserts in a healthy version, low in added sugars.
Here are some simple recipes
To start the day: chia and fruit smoothie
The chia mix with fruit and milk or yogurt makes your drink more complete To start the day, it is a sum of antioxidants, vitamins, fiber, protein, vitamins and minerals.
You need: 1 cup of low-fat milk, 3 tablespoons of chia seeds, 1 cup of fruit (strawberries, banana or apple) and 2 tablespoons of Greek yogurt. Mix in the blender.
Previously let the seeds soak in the milk overnight in the refrigerator.
Post training: Apples with peanut butter and chia
If there is a fruit full of good fiber and antioxidants it is the apple. Cut your fruits (unpeeled) into thin slices, spread a little peanut butter and cover with previously hydrated chia seeds.
The apple contains quercitin and pectin. Quercetin is a flavonoid with effects antioxidants and anti-inflammatory. Pectin is a type of soluble fiber that can help prevent constipation and have an effect on lowering LDL, the “bad” cholesterol.
Peanuts are a source of vitamin E, minerals, fiber, protein and antioxidants.
advice: If you sprinkle the seeds dry, choose ground chia seeds to help improve absorption.
Chickpea salad with chia. Mix half a cup of boiled chickpeas with onion, tomatoes, green chili, lime juice, and soaked chia seeds.
Chicken chia salad. Mix half a cup of boiled chicken pieces, ½ cup of quinoa, 3 tablespoons of soaked chia seeds, 1 ½ cup of mixed vegetables (bell pepper, broccoli, beans), juice of one lemon, one tablespoon of olive oil, salt and Pepper.
Fruit and chia salad. Mix pieces of mango, banana, strawberry and blueberry. Add yogurt, mix, and sprinkle a generous amount of chia seeds soaked in the salad.
Mix ¼ cup of seeds with a cup of liquid like milk (almonds, soy, or dairy). Let stand for at least 2 hours in the refrigerator. Add nuts, chopped fresh fruit, and cinnamon.
Yogurt popsicles with chia
You need: 1 cup chopped strawberries (or other fruit of your choice), 1 tablespoon of liquid honey, 2 cups of plain or Greek yogurt, 1 ½ tablespoons of chia seeds, a touch of liquid vanilla (optional).
Crush 1/3 cup of the strawberries. Add honey and mix, then add the yogurt, chia seeds, and vanilla. Place the mixture in molds (6), hitting the counter to eliminate air bubbles. Sprinkle with more chia seeds on top and insert popsicle sticks. Freeze for 3 to 4 hours. To remove from the pan, dip in a cup of warm water.