The chia seed originated in Mexico but Australia is now one of the world’s largest producers of this superfood powerhouse! Chia is full of omega fatty acids, fibre, antioxidants, protein and magnesium. The seeds contain 5 times more calcium than milk, 7 times more vitamin C than oranges, 3 times more iron than spinach and twice the potassium of a banana! Here’s how you can up your daily nutrition with just one serving of chia:
15 Ways to Use Chia Seeds
1. Add chia to your breakfast by sprinkling 1 or 2 tbsp of chia seeds over oats, yogurt, or breakfast cereal
2. For a healthy snack or light lunch, stir 1 to 2 tbsp of chia seeds into a cup of cottage cheese
3. Mix chia seeds into wet sandwich ingredients. Use tuna salad or egg salad for savoury sandwiches, or peanut butter or hazelnut spread for sweet sandwiches.
4. Use as a thickener when making rissoles instead of breadcrumbs or soups or gravies instead of flour
5. Make a “lassie” by blending chia seeds, yogurt and fruit juice
6. Add chia seeds to beaten eggs, soak for 10 minutes and make an omelette
7. Mix with tamari, honey & garlic and brush over barbequed meats
8. Add ground chia seeds to flour when making bread
9. Add whole chia seeds to a cake batter to make a heavy poppy seed-like cake
10. Make chia pan bread by combining chia seeds, eggs, milk, flour and baking powder. Cook in a heavy based pan with a lid on
11. Sprinkle chia seeds over salads to give an extra crunch – great to add to potato or pasta salads
12. To make the equivalent of one egg, mix 1 tbsp chia seeds with 3 tbsps water & set aside for 10 minutes or until thick. This mix is best in recipes that call for only one or two eggs.
13. Pulse chias in a food processor, blender, or coffee grinder until a fine powder forms. Use it in place of all-purpose flour by substituting it completely or mixing it with other flour. If using it in a thick dough, you can substitute the chia flour in equal parts; If using it in a thinner batter or dough, mix one-part chia seed flour with three parts regular or gluten-free flour.
14. Make a chia pudding mix 4 tbsp chia to 1 cup of liquid – nut milk, coconut milk, add a flavour or sweetener – vanilla powder, cacao, honey & refrigerate until set
15. Add chias to pureed fruit to make a jam – Mix 1 1/2 cups of pureed fruit & 1/2 cup of chia seeds. More chia seeds will create a thicker jam. Experiment with different amounts until you find a ratio best suited to your type of fruit & preferences!
Enjoy experimenting with your chias!