Eat Chia Seeds for Health Benefits
Chia seeds may sound familiar to you because the quick sprouting seed is popularly grown on clay sculptures knows as Chia Pets. These seeds are actually a powerful source of nutrition with many health benefits and medicinal qualities, according to chis seed expert William Anderson in his article "Chia Seed - The Ancient Food of the Future." The seeds have the ability to turn into a near-solid gel when mixed with water due to their high levels of soluble fiber. This fibrous gel is used as a weight loss and hydration aid, while the seeds are valued for their crunch and nutritional profile. There are many ways to incorporate chia seeds into your diet.
Instructions
1. Make chia seed gel. According to Anderson, the proper ration for creating chia gel is to use one part chia seed per 9 parts water. Stir and allow to stand until you have a thick gel.
2. Add chia seeds or chia gel to oatmeal. The seeds make a crunchy, nutty topping and the gel stretches your oatmeal and helps reduce the amount of milki and other liquids you need to create a creamy texture.
3. Use chia seeds in smoothies. Smoothies are touted for their health benefits because they make a wide variety of vegetables palatable. They also make it easier to get down large servings of fruits and vegetables in one sitting. Chia seeds add texture to smoothies and chia gel thickens them.
4. Use as a fat replacer in baked goods. Chia gel can take the place of fats much like applesauce does, in cakes, muffins, soft cookies and brownies. This can dramatically reduce the amount of saturated fat and calories that come from butter, shortening and oils.
5. Stretch your condiments. Chia seed gel doesn't dilute food calories, it displaces them, according to Anderson. Stir chia seeds to mayonnaise, sour cream, cheese sauce, ketchup and other creamy foods to help reduce the amount of calories you consume in one serving. Experiment to find the right balance without disrupting the flavor.
6. Stir into snacks and meals. Create the chia gel or use whole, raw chia seeds as an addition to yogurt, pudding, mashed potatoes, salads and nearly any other meal you can think of. Anything creamy or to which you'd generally add a little crunch serves as a good vehicle for chia seeds.
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