Find out how to prepare healthy and nutritious dishes with this seed
Chia is widely recognized for the numerous health benefits it offers. According to nutritionist Izabella Frattezi, in addition to being a powerful supporting ingredient in the diet, this seed, rich in fibre, minerals, amino acids and omega 3, helps intestinal functioning and the control of cholesterol and glycaemia (blood sugar) levels. . ).
Additionally, chia seeds are versatile and can be easily incorporated into different recipes. So, below, find out how to make 5 delicious and nutritious dishes with it!
Quinoa and chia burger
ingredients
- 150g cooked quinoa
- 30 g of oat flour
- 20 g of oat flakes
- 1 tablespoon of Chia seed
- 1/2 onion grated
- 2 tablespoons grated carrot
- Sweet paprika, salt and ground black pepper and chopped chives to taste
- 1 egg
- Greasing oil
Preparation method
In a container, mix all the ingredients until you obtain a homogeneous mixture. Cover with a cloth and leave to rest for 10 minutes. Next, shape the burgers, place them in a container and place them in the freezer for 1 hour. Grease a pan with olive oil and place over medium heat. Fry the burgers on both sides until golden brown. Serve immediately.
Salmon with courgettes
ingredients
- 3 salmon fillets
- 2 courgettes cut into strips
- 4 tablespoons of Chia seed
- 1 tablespoon olive oil
- 1 lemon juice
- Coarse salt and ground black pepper to taste
Preparation method
In a container, season the salmon with coarse salt and black pepper. Wrap the fish in aluminum foil, place on a baking sheet and place in a preheated medium oven for 10 minutes. Then spread the courgette slices on a baking tray. Remove the salmon from the oven, remove the aluminum foil and arrange the fish on the bed of courgettes. Cook for another 20 minutes. Remove from the oven and add the chia seeds. Finally add the olive oil and lemon juice. Serve immediately.
Cheese quiche with spinach
ingredients
Pasta
- 4 tablespoons of chia
- 1/2 cup water
- 1 teaspoon of salt
- 1/2 cup olive oil
- 1 1/2 cups wholemeal flour
Filling
- 3 eggs
- 1 onion chopped
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 bunch spinach leaves
- Salt and ground black pepper to taste
- 1/4 cup toasted flaked almonds
- 200g chopped fresh Minas cheese
Preparation method
Pasta
In a container, mix the chia, olive oil and water and let sit for 10 minutes. Then add the salt and wheat flour and knead until you obtain a smooth dough. Use the mixture to line the bottom and sides of a round mold with a removable base. Place in a preheated oven at 180°C for 20 minutes. Reserve.
Filling
In a pan, heat the olive oil over medium heat and sauté the onion until softened. Add the garlic and spinach and sauté until wilted. Season with salt and pepper. Turn off the heat, add the egg and mix. Arrange the filling on the dough and add the chopped cheese. Cover with almonds and place in a preheated oven at 180°C for 40 minutes. Serve immediately.
Black bean dumpling
ingredients
- 1 cup cooked black beans
- 1/2 cup of oat bran
- 1 tablespoon of salt
- 1 teaspoon olive oil
- 1 tablespoon hydrated chia seeds in 2 tablespoons water
- 1 tablespoon minced garlic
- Ground black pepper to taste
Preparation method
In a container, mash the beans with a fork and then add the other ingredients. Mix until a homogeneous mass is obtained. Using your hands, shape the dough into gnocchi. Place on a baking tray lined with baking paper and place in a preheated medium oven for 30 minutes. Serve immediately.
Carrot salad with ricotta and chia
ingredients
- 2 carrots, peeled and grated
- 200 g of chopped ricotta
- 2 tablespoons of Chia seed
- Zest of 1 lemon
- 1/2 cup chopped Brazil nuts
- Olive oil, salt and ground black pepper to taste
Preparation method
In a container, gently mix all the ingredients until smooth. Season the salad with olive oil, salt and black pepper. Serve immediately.
Source: Terra
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.
