Many healthy eaters know why to soak chia seeds before eating. They eat this product for breakfast and use it in baking instead of eggs. In the Republic of Paraguay, which is considered the birthplace of this superfood, residents buy seeds in bags and then add them to any dish: soups, salads, side dishes for meat, and desserts. We offer you the to learn how to soak chia in order to bring only benefits to the body.
Do you need to soak chia seeds?
The peculiarity of the seeds is that they instantly absorb moisture and increase in volume by 2-3 times. If you eat the product in a dry form, it will swell in the esophagus, never reaching the stomach.
- The following symptoms may occur:
- Feeling of fullness in the throat;
- difficulty breathing;
- Heartburn;
- Nausea.
The seeds will be digested slowly, causing discomfort during the day. The body will not be able to properly absorb vitamins, minerals, and fatty acids. After soaking in the water for a while, the chia seeds will turn into a jelly-like mass. Then they can be added to flour products, desserts, and porridge. A great alternative to eggs and gelatin (animal products). Therefore, chia has entered the diet of many vegetarians and vegans.
How To Soak Chia Seeds?
How to soak chia seeds to make them edible? Superfood has a neutral taste, therefore it is combined with any liquids. You can soak it in water, cow or vegetable milk, fermented milk drinks, juice, fruit drink, and tea. A matter of taste.
In water
The traditional soak. Take seeds and water (room temperature or cold) in a ratio of 1:4. The minimum time is 10 minutes. You can put the seeds in the refrigerator overnight, then in the end you will get a dense jelly. The prepared product is eaten in its pure form on an empty stomach.
In milk
Milk with chia seeds is a delicious and hearty breakfast for the prevention of diseases of the musculoskeletal system, as it contains a lot of calcium. The proportion is 1:4 or 1:5, and the minimum soaking time is 30 minutes. It is better to take milk with a fat content of 3.2%, otherwise, the drink will turn out watery.
In yogurt
If you soak a superfood in natural yogurt and even add fresh fruit, you can get a delicious dessert. The procedure is as follows:
- Buy sugar-free yogurt with a fat content of 2.5-5%.
- For 150 g, add 0.5 teaspoons of seeds (for 300 g – a whole spoon), and mix.
- You can sweeten the dessert with honey or another healthy sweetener.
- Cover the yogurt with a lid and refrigerate for 3 hours or overnight.
- Cut half a fruit (such as mango) into cubes.
- Remove the yogurt, pour it into a bowl and garnish with fruit slices on top.
You can add berries, mint, and citrus zest to the dessert. It is advisable to eat yogurt in the morning, as it is quite high in calories.
In coconut milk
A suitable option for those who do not drink cow’s milk (for example, due to lactose intolerance, vegan diet). The rules for soaking in coconut milk are the same as for soaking in water. You can also make delicious pudding for breakfast.
Ingredients:
- coconut milk – 200 ml;
- chia seeds – 0.5 cups;
- honey – 0.5 tablespoon;
- crushed nuts – a handful;
- half a mango
Mix coconut milk, seeds, and honey in one container. Send to the refrigerator overnight. In the morning, garnish the pudding with mango slices and sprinkle with nuts.
In juice, fruit drink, smoothies
How long does it take to soak in these drinks? The minimum is 15 minutes. During the period of colds, prepare a vitamin drink:
- Place 1 cup of frozen blueberries in a blender.
- Add 0.5 tablespoon of seeds and pour in 0.5 cups of water and pomegranate juice.
- Beat the mixture for 1 minute.
The resulting drink is rich in antioxidants, and vitamin C, so it will protect the body from viral infections. Also try the energy shake recipe: soak 1 teaspoon of seeds in 2 tablespoons of lime juice and add 2 tablespoons of runny honey. Wait 30-40 minutes and beat the mixture in a blender.
How to add chia seeds to salads, soups, and side dishes?
Dry chia should not be added to salads, soups, and side dishes. The seeds will absorb moisture, become liquid, and be “lost” in the dish. Roasting will save the situation.
Heat up a frying pan and sprinkle in the seeds. Do not add vegetable oil. Fry the product for 1-2 minutes, like sunflower seeds, shaking the pan occasionally. The seeds will darken and become denser. Now chia can be added to the dish. Or mix with breadcrumbs in a 1:1 ratio and use for frying nuggets.
Try brown rice with egg and chia. So you will please loved ones for lunch on a day off.
Ingredients:
- brown rice – 2 cups;
- chicken eggs – 4 pieces;
- vegetable broth – 0.5 cups.
- green onions – a bunch;
- roasted chia seeds – 2.5 tablespoons;
- soy sauce.
Cooking process:
Boil rice for 15 minutes. Soak chia in vegetable broth for 20 minutes. Make fried eggs from eggs. Onion cut into small rings. Divide the rice into 4 parts, and drizzle lightly with soy sauce. Put the eggs on top. Sprinkle the dish with the seeds and chopped onions.
The benefits of superfood for the body
Are chia seeds deservedly considered a superfood, or are they overhyped by marketers? 100 g of the product contains 16-17 g of protein. Thus, it is useful for building muscle mass and satisfying hunger well.
The composition contains a lot of vitamins B1 (51.7%) and B3 (55.2% of the daily requirement). There are also vitamins B2, and B9.
Therefore, chia seeds bring the following benefits to the body:
- support the activity of the nervous system and improve brain function;
- prevent muscle cramps;
- maintain the tone of the heart muscle;
- strengthen blood vessels and normalize blood flow;
- increase physical strength and endurance;
- reduce the level of “bad” cholesterol.
Omega-3 fatty acids have similar properties. They are also included.
But the content of vitamin C in 100 g of superfood is only 1.8% of the daily requirement, and vitamin E – is 3.4%. The antioxidant properties of seeds are clearly exaggerated in the media.
Perhaps the musculoskeletal system receives the maximum benefit from human consumption of chia. 100 g of the product covers the body’s daily need for calcium by 63% and phosphorus by 123%. These trace elements are involved in the mineralization of bone, connective tissue and tooth enamel.
So, soaking chia seeds before eating is necessary so that they easily pass through the esophagus and immediately enter the stomach. An exception is used as an additive to salads, side dishes, and soups when it is necessary to maintain density. Then the seeds are quickly roasted. Include superfoods in your diet – so you keep a slim figure, and healthy bones, heart, and nervous system.
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