7 healthy chia recipes to start the week

Learn how to prepare simple and delicious options for a nutritious diet

Chia seeds are known to bring numerous benefits to the body. Rich in group B vitamins, omega 3, proteins and calcium, they help prevent the incidence of heart disease, fight constipation and are strong allies for healthy weight loss.

“[A semente de chia] It also gives a greater sense of satiety, since in contact with the liquids inside the stomach it forms a sort of ‘gel’ which dilates the stomach, also helping to lose weight”, explains nutritionist Roseli Rossi.

So, check out 7 delicious and nutritious chia recipes to include in your diet!

Chia pudding with strawberries and mango

ingredients

• 1/4 cup chia seeds
• 1 cup almond milk
• 1/2 cup tea Yogurt vegetables
• 1 teaspoon vanilla extract
• 1 tablespoon honey
• 1/2 cup chopped strawberries
• 1/2 cup peeled and chopped mango

Preparation method

In a bowl, mix the chia seeds, milk, yogurt, vanilla extract and honey. Stir well to combine the ingredients and make sure the chia seeds are evenly distributed. Cover the bowl and refrigerate for at least 2 hours, or overnight, to allow the pudding to set. Before serving, mix well to ensure a uniform consistency. In individual jars, place some strawberry on the bottom, cover with the pudding and add the mango on top. Serve immediately.

Green corn cream with oats and chia

ingredients

• 1 tablespoon of oatmeal
• 1 tablespoon chia seeds
• 300 ml of skimmed milk
• 4 cups green corn cobs
• 1 pinch of salt

Preparation method

Place the milk, oats and corn kernels in a blender and blend until the corn is finely chopped. Add the chia seeds and beat again to combine. Then transfer the mixture to a pan and heat over medium heat, stirring until it thickens. Season with salt and serve immediately.

Tip: serve with sprinkled chia seeds.

Chia porridge, walnuts and raisins

ingredients

• 1 cup of vegetable milk
• 1 cup chia seeds
• 1 tablespoon ground cinnamon
• 2 tablespoons of raisins
• 1 tablespoon of toasted nuts
• 1 tablespoon toasted hazelnuts
• 1 pinch of salt

Preparation method

Add the non-dairy milk, cinnamon and salt to a pan and heat over medium heat until well cooked. Turn off the heat, add the chia seeds and raisins and mix well. Let it rest for 10 minutes. Then add the walnuts and hazelnuts and mix to combine. Serve immediately.

Banana cake with chia

ingredients

• 1 cup brown sugar
• 1 teaspoon of oat flakes
• 4 bananas, peeled and cut into slices
• 3 cups whole wheat flour
• 1 tablespoon ground cinnamon
• 200 ml of natural yogurt
• 1 liter of skimmed milk
• 2 eggs
• 6 tablespoons of Chia seeds
• 1 pinch of salt
• 1 tablespoon of chemical yeast
• 2 tablespoons coconut oil
• Coconut oil for greasing
• Wheat flour for dusting

Preparation method

Place the coconut oil, yogurt, brown sugar and salt in a blender and blend until smooth. Add the milk, wheat flour, chia seeds, oats, cinnamon and baking powder and beat again until you obtain a smooth consistency. Grease a baking tray with coconut oil and flour, place the bananas on it and pour the mixture. Bake in a preheated oven at medium temperature until golden brown. Serve immediately.

Strawberry jam with chia

ingredients

• 10 g of jelly strawberry diet
• 1 cup chopped strawberries
• 2 tablespoons of chia seeds
• 300 ml of hot water

Preparation method

In a pan, add water and heat over medium heat until boiling. Turn off the heat, add the chia seeds, strawberries and gelatin and mix well. Place in a container and leave to rest for 4 hours. Then place in the refrigerator for 6 hours. Remove the jelly from the refrigerator, mix and serve immediately.

Quinoa burger with chia

ingredients

• 1 onion peeled and chopped
• 1 carrot peeled and grated
• 1 cup of tea Quinoa cooked
• 2 tablespoons of chia seeds
• 2 tablespoons Brazil nut flour
• Salt, olive oil and ground black pepper to taste
• Waterfall

Preparation method

Place the chia seeds in a container, cover with water and let sit for 20 minutes. After that, drain the water and save the seeds. In a pan, add the olive oil and place over medium heat to heat. Add the onion and brown it. Add the carrot and sauté until soft. Turn off the heat, transfer the mixture into a container, add the quinoa, chia seeds, Brazil nut flour, salt and black pepper and mix until you obtain a smooth consistency.

With the help of a spoon, take some dough and shape it into a hamburger. Repeat the operation with all the mixture, place the burgers on a baking tray and place them in the freezer for 20 minutes. Grease a baking tray with olive oil, remove the burgers from the freezer and place them on top. Bake in a preheated oven at medium temperature until golden brown. Serve immediately.

Chickpea and chia salad

ingredients

• 2 cups cooked chickpeas
• 1/4 cup chia seeds
• 1 cucumber cut into cubes
• 1 tomato cut into cubes
• 1/2 red onion chopped
• 1/4 cup chopped parsley
• 1 lemon juice
• 2 tablespoons of olive oil
• Salt and ground black pepper to taste

Preparation method

In a large bowl, mix the chickpeas, chia seeds, cucumber, tomato, red onion and parsley. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper. Pour the sauce over salad and mix well to ensure all ingredients are coated. Serve immediately.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.