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5 Ways to Add Chia to Your Diet

Fitday Editor

Chia is a super food to add to your daily diet. It is packed with multivitamins and nutrients. It is an energy boosting food and helps to build up the immune system, as it has antioxidant properties. It is used to lower blood sugar, fight against high cholesterol and to avoid heart diseases. Here are five ways to integrate chia into your diet.

1. Sprinkling

You can add Chia seeds to anything - yogurt, cereal, jams and jellies, peanut butter, smoothies and even sauces. Chia seeds are a great fat substitute and boost energy and endurance levels. They also help to control blood sugar. You can use Chia seeds by sprinkling them directly on the food, either whole or ground. You can grind them in a grinder and add them to salads, in the smoothie, pastas, and salsas, in sandwiches, on eggs, rice pilafs and baked potatoes. Chia seeds are also excellent when included in baked cookies and cakes.

2. Pancakes

A healthy snack at any time is a Chia Pancake: Mix one cup whole meal flour to 2 tablespoon of baking powder. Add 2 tablespoon each of honey and brown sugar and mix. Then add 2cups of Chia milk and ¾ cup of Chia gel and mix well with a pinch of salt. Pour the batter on the frying pan and cook it like other pancakes and enjoy while it's hot!

3. Smoothie

A Chia smoothie is a perfect way to enjoy a healthy drink without worrying about the extra sugar and calories one can consume with a normal drink besides water! Take a cup of fresh fruit of your choice; add ½ cup of Chia gel and 1 cup of Chia milk to a smoothie maker. Mix well, then add some crushed ice and churn again. Serve smoothie in a tall glass with some mint leaves.

4. Chiller

A Chia chiller is a perfect dessert on the day when food cravings are high! To make a chiller you need 2 cups of Chia gel, 1 cup of fruit juice, 1 cup fruit pulp. Mix all the ingredients and freeze for an hour. It looks nice served in desert bowls decorated with some cinnamon and candied raisins.

5. Stir-Fry

To make Chia Vegetable Stir Fry you'll need:

  • 2 tablespoons dry Chia seed
  • 1 teaspoon red chili powder
  • 1-2 tablespoons ginger root (minced)
  • 3-4 garlic cloves (finely chopped)
  • 1/2 teaspoon toasted sesame oil
  • 3 tablespoons tamari
  • 1-2 tablespoons rice wine vinegar (optional)
  • 3/4 cup water (filtered)
  • 2-4 cups kale/spinach (coarsely chopped)
  • 2 carrots (finely sliced)
  • 1/2 onion (finely sliced)
  • 1/2 bell pepper- red/yellow or orange (finely sliced)
  • 3 oz mushrooms
  • 2 tomatoes (chopped)
  • 5 cups cooked brown basmati rice

In a large wok, sauté ginger and onion in oil over medium heat until softened. Add tamari, rice wine vinegar and water. Stir fry for an additional five minutes. Add vegetables, garlic, tomatoes, Chia seeds and chili powder. Cover and cook for 15 minutes or until vegetables are tender, but still firm. Stir occasionally. Serve over rice.

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