Find out how to prepare healthy and delicious dishes to improve the results of the gym
Chia is a small seed, originally from Central America. Cultivated in various parts of the world, it is known to be an excellent source of nutrients and offers several health benefits, such as the improvement of the immunity and functioning of the brain and provide proteins to the muscles.
The seed also helps in controlling satiety, contributes to heart health, regulates blood sugar and promotes muscle mass gain. In addition, it is easy to find and can be included in many preparations. So take a look at some recipes to enjoy your advantages!
Chia pudding with banana
Ingredients
- 2 tablespoons of chia seeds
- 1/2 cup of almond milk tea
- 1 teaspoon of vanilla essence
- 1 tablespoon of honey
- Walnuts and the banana peeled and cut to taste
Methods of preparation
In a container, put the chia seeds, almond milk, vanilla and honey essence and mix well. Cover with an aluminum sheet and refrigerate for 2 hours, this will allow chia seeds to absorb the liquid and form a pudding. After the rest time, remove the pudding from the refrigerator and mix to ensure that the consistency is uniform. Distribute in individual containers, cover with banana and walnuts. Serve later.
Sweet potato bread
Ingredients
- 300 g of peeled sweet potatoes, cooked and crushed
- 1/2 cup of sweet dusting
- 1/2 cup of acid flour
- 1/2 teaspoon of turmeric powder
- 1 tablespoon of chia seeds
- 2 tablespoons of olive oil
- Gets up to taste
- Olive oil to gain weight
Methods of preparation
In a container, put the file sweet potatoSplashes, turmeric, chia seeds, olive oil and salt and mix until smooth. Cover with plastic movies and let it rest for 10 minutes. So, with the help of a spoon, take some pasta and the ball shape. Repeat the process with the whole dough and place a pan with olive oil on top. Bake in a preheated oven at medium temperature until golden brown. Serve later.
Crepe Fit
Ingredients
Mass
- 2 eggs
- 2 tablespoons of oatmeal flour
- 2 tablespoons of ricotta
- 1 tablespoon of crushed chia seed
- 1 pinch of salt
Filling
- 100 g of breast cooked and grated chicken
- 1 tablespoon of ricotta cream
- Rooms and black pepper ground to taste
Methods of preparation
Mass
On a plate, put the eggs and beat until smooth. Add oat and chia flour and mix. Add the cottage and salt and mix up to a creamy consistency. Then bring a non -stick pan over medium heat. With the help of a shell, place some pasta on the pan and spread. Fry until golden brown and turn to brown on the other side. Repeat the process with the rest of the dough and set aside.
Filling
In a container, put the chicken breast, ricotta cream, salt and black pepper and mix. Arrange the filling on the pancakes and bend. Serve later.
Banana, oat and chia pancake
Ingredients
- 2 tablespoons of oat bran
- 1 tablespoon of chia seeds
- 1 egg
- 1 Banana peeled and crushed
- Oil coconut fatten
Methods of preparation
In a container, place the egg and the banana and mix until smooth. Add the oat and chia bran seeds and mix to incorporate. Then fat a pan with coconut oil and bring over medium heat. With the help of a shell, have some pasta on the pan, spread and brown both sides. Repeat the process with the whole dough and serve later.
Corn cake with chia
Ingredients
- 500 g of corn flour dissolved in water
- 375 g of brown sugar
- 125 g of flax seeds
- 400 ml of coconut milk
- 3 tablespoons of chia seeds
- 1 teaspoon of fennel seeds
- 3 egg
- 1 tablespoon of powder cooking
- Flax seeds to gain weight
- Corn flour to sprinkle
Methods of preparation
In a pan, put the corn flour, brown sugar, flax seed oil, coconut milk, chia seeds and fennel seeds and mixes. Bring over medium heat, stirring constantly and cook until it thickens. Turn off the fire and wait for it to cool. Add the eggs and chemical yeast and mix to incorporate. Grease a pan with flax seeds and sprinkle with corn flour. Arrange the dough on it and bake in a preheated oven at medium temperature until golden brown. Serve later.
Porridge of chia, walnuts and raisins
Ingredients
- 1 cup of soy milk tea
- 1 cup of chia seeds
- 1 tablespoon of cinnamon powder
- 2 tablespoons ray of grapes
- 1 tablespoon of roasted walnuts
- 1 tablespoon of roasted hazelnut
- 1 pinch of salt
Methods of preparation
In a pan, put the soy milk, the cinnamon powder and the salt and bring over medium heat. Turn off the heat, add chia and raisins and mix to incorporate. Cover with plastic movies and let it rest for 10 minutes. Then add the nuts and hazelnuts and mix. Serve later.
Chia’s Smoothie with Banana
Ingredients
- 1 Banana peeled and sliced
- 1 tablespoon of chia seeds
- 1 cup of cold almond milk tea
- 1 tablespoon peanut butter
- 1 tablespoon milk serum protein Vanilla flavor
Methods of preparation
In a blender, it positions all the ingredients and beats until a soft and creamy consistency is obtained. Transfer to a glass and serve then.
Vegetable cream with chia
Ingredients
- 2 potatoes peeled and bites
- 1 peeled and chopped cucumber
- 1 tablespoon of chia seeds
- 1 l of vegetable broth
- 1 clove of peeled and chopped garlic
- 1 peeled and chopped onion
- 1 teaspoon of olive oil
- Rooms and black pepper ground to taste
Methods of preparation
In a pan, put the olive oil and bring over medium heat. Add the garlic, onion and brown. Add the potatoes and cucumber and brown for 5 minutes. Cover with vegetable broth and cook until the vegetables are soft. Turn off the heat, wait for it to cool down and transfer to a blender. Beat until you receive a smooth cream and organize again in the pan. Put the chia seeds and mix to incorporate. Season with salt and black pepper. Serve later.
The chia biscuit with honey and oats
Ingredients
- 1/2 cup of chia seeds
- 1 cup of oat flakes
- 1/2 teaspoon of honey
- 1/4 cup of tea melted coconut oil
- 1 egg
- 1/2 cup of flour tea almonds
- 1/2 teaspoon of vanilla essence
- 1/2 teaspoon of cinnamon powder
- 1 pinch of salt
Methods of preparation
In a container, place chia seeds, oat flakes, almond flour, cinnamon powder and salt and mix. Reserve. In another container, place the honey, the melted coconut oil, the egg and the essence of the vanilla and mix until smooth. Pour the liquid ingredients over the dried and mix until smooth.
So, with the help of a spoon, take small portions of pasta, shape in the shape of balls and flattened with your hands. Arrange in a pan covered with parchment paper and bake in a preheated oven at medium temperature until golden brown biscuits. Serve later.
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.
