SUPER FOOD CHALLENGE | EPISODE 1 - CHIA SEED RECIPES 4 WAYS
Including superfoods into everyday diet has been a challenging task, so I am introducing this series to help me and everyone include more superfoods into everyday diet.
SHORT INTRO FOR CHIA SEED
CHIA SEEDS NUTRITIONAL FACTS
Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals. The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages.
HOW MUCH TO CONSUME ?
Adults can eat 15 to 20 grams (approximately two to three tablespoons) of chia seeds, whole or ground, per day. This will provide the daily requirement for omega-3s. Children and teens from ages 10 to 18 can eat up to 10 grams of chia seeds per day. Children under 10 should not eat more than a tablespoon of chia seeds
IS SOAKING NECESSARY?
Soaking or ground chia seeds makes it easier for the body to absorb nutrients more effectively and aids in digestion
MANGO COCONUT CHIA DRINK
Soak chia seeds in water for at least 20 mins. Soaking 1 hour or more gives a beautiful texture for drinks. Add it to any fruit juice you love. I am making mamma chia inspired mango coconut drink by simply adding mango pulp and coconut water.
Start by soaking chia seed in the milk of your choice. I am using almond milk here. Again soak for at least 20 mins to 1 hour or overnight.
NOTE: It's important to stir the chia seed before letting it sit for soaking. The vigorous shaking / stirring will make the seeds chewable
CHIA SEED IN IDLI / DOSA POWDER
Things couldn't get simpler, this is one of the simplest way to include chia seeds without any fuss. Add a tsp or more to your favorite idli/dosa powder or chutney powder. Other option is to simply sprinkle some over dosa.
NOTE - Ground chia powder will taste bitter , incorporating with other food items will help balance the flavor.
CHIA SEED ROTI / PHULKA
Soak ground chia seeds in water for 5 mins. Unlike whole chia seeds, ground powder will soak sooner. Add more or less based on how much you like. I suggest adding at least 1/3 cup or 1/4 cup of soaked chia powder to atta.
Enjoy with your favorite subzi, I promise you won't taste the bitterness :)
How else do you like to add chia seeds into your diet? Leave a comment below.
Enjoy and happy cooking!