See how to prepare healthy and nutritious dishes with this seed
Chia is widely known for the various benefits he offers for health. The precious ally in food is rich in fiber, minerals, amino acids and omega 3, contributing to the correct functioning of the intestine and to the assistance in controlling cholesterol and blood sugar (blood sugar level). In addition, its versatility allows you to be easily included in different preparations.
So, take a look at how to prepare 7 delicious and nutritious dishes with chia!
Quinoa and chia hamburger
Ingredients
- 150 g quinoa cooked
- 30 g of oat flour
- 20 g of oat flake
- 1 tablespoon Chia seed
- 1/2 peeled and grated onion
- 2 tablespoons of peeled and grated carrots
- Sweet paprika, salt, ground black pepper and chopped chives
- 1 egg
- Olive oil to gain weight
Methods of preparation
In a container, mix all the ingredients until smooth. Cover with a cloth and leave to rest for 10 minutes. Then model the hamburgers, put in a container and freeze for 1 hour. Grease a pan with olive oil and bring over medium heat. Fry the burgers on both sides to golden. Serve later.
Salmon with zucchini and chia
Ingredients
- 3 salmon fillets
- 2 courgettes cut into strips
- 4 tablespoons of chia seed
- 1 tablespoon of olive oil
- 1 lemon juice
- Coarse salt and ground black pepper to taste
Methods of preparation
In a container, mature the salmon with coarse salt and black pepper. Wrap the fish on aluminum paper, put in a pan and bake in a preheated medium oven for 10 minutes. Then distribute the slices of courgettes in a pan. Remove the salmon from the oven, remove the aluminum paper and place the fish on the zucchini bed. Take to cook for another 20 minutes. Remove from the oven and add chia seeds. Finally, add olive oil and lemon juice. Serve later.
Form of cheese with spinach and chia
Ingredients
Mass
- 4 tablespoons of chia seed
- 1/2 cup of water
- 1 teaspoon of salt
- 1/2 cup of olive oil tea
- 1 1/2 cup of tea wholemeal flour
Filling
- 3 eggs
- 1 peeled and chopped onion
- 1 tablespoon of olive oil
- 2 peeled and chopped cloves of garlic
- 1 spinach leaves
- Rooms and black pepper ground to taste
- 1/4 cup of toasted laminate almonds
- 200 g of chopped minas cheese
Methods of preparation
Mass
In a container, mix chia seeds, olive oil and water and let it rest for 10 minutes. Then add salt and whole wheat flour and mix until smooth. With the dough, cover the bottom and the side of a removable round shape. Bake in a preheated oven at 180 ° C for 20 minutes. Remove from the oven and set aside.
Filling
In a pan, heat the olive oil over medium heat and brown the onion until it is a dry. Add garlic and spinach and brown until it is passionate. Season with salt and black pepper. Turn off the heat, add the egg and stir. Put the filling on the dough and add the chopped cheese. Cover with almonds and cook preheated to 180 ° C for 40 minutes. Serve later.
Vegetable pancake with chia
Ingredients
- 1 peeled and grated carrot
- 1 grated and crushed courgette
- 1/2 peeled and chopped onion
- 1/4 of chopped parsley cup
- 1/2 cup of oat flour flake
- 1 tablespoon of flax seeds
- Rooms and black pepper ground to taste
- 1 teaspoon of turmeric dust
- 1 tablespoon of chia seeds hydrated in 3 tablespoons of water
- Olive oil to gain weight
- Sunflower seeds and parsley to decorate
Methods of preparation
In a large container, mix carrot, courgettes, onion and parsley. Add the oat in flakes, flax seeds, salt, black pepper and turmeric and mix to incorporate. Add the hydrated chia seed and mix until it forms a wet and modelable mass.
Then heat a non -stick pan over medium heat. With the help of a spoon, put portions of the dough in the pan, flattened slightly to form pancakes. Dip for 4 minutes on each side. Remove from the heat, arrange on a plate and decorate with sunflower seeds and a fresh parsley branch. Serve later.
Omelette with chia and spinach
Ingredients
- 2 egg
- 1 tablespoons of chia seed
- 1/2 cup of chopped spinach leaves
- Salt, ground black pepper and peeled and chopped onion to taste
Methods of preparation
In a container, beat the eggs with salt, black pepper and onion. Add the spinach and chia seed leaves. Then arrange in a non -stick pan and bring over medium heat until golden brown. Turn off the fire and serve then.
Cupcake of black beans chia
Ingredients
- 1 cup of cooked and drained black bean
- 1/2 cup of tea bran
- 1 tablespoon of salt
- 1 teaspoon of olive oil
- 1 tablespoon of chia seeds hydrated in 2 tablespoons of water
- 1 tablespoon of peeled and chopped garlic
- Black pepper ground to taste
Methods of preparation
In a container, knead the black bean with a fork and add the other ingredients. Mix until smooth. So, with your hands, take small portions of pasta and gnocchi -shaped shape. Place in the shape lined with parchment paper and cook preheated at medium temperature for 30 minutes. Serve later.
Carrot salad with ricotta and chia
Ingredients
- 2 carrots peeled and grated
- 200 g of rugosa ricotta
- 2 tablespoons of chia seed
- 1 zest with lemon
- 1/2 cup of chic pots
- Olive oil, salt and grinded black pepper to taste
Methods of preparation
In a container, mix all the ingredients gently until smooth. Season the salad with olive oil, salt and black pepper. 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.
