Many healthy eating enthusiasts know why they need 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 bags of seeds and then add them to any dish: soups, salads, side dishes for meat, desserts. We invite you to find out how to soak chia correctly to bring only benefits to the body.
Benefits of chia seeds
Chia seeds are Spanish sage seeds. They were previously used as food by residents of Latin America. They absorb water and increase in size.
The grains contain omega-3 polyunsaturated fatty acids, essential oils, and also:
- linolenic acid;
- protein;
- flavonoids;
- quercetin;
- antioxidants;
- vitamins A, B1, B2, B3, K, PP;
- minerals: calcium, iron, magnesium, phosphorus.
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They also help to compensate for the lack of fatty acids, vitamins, microelements, as well as:
- normalize blood sugar and bad cholesterol levels;
- reduce appetite, as well as allergies;
- restore the intestinal bacterial flora;
- reduce the risk of cancer;
- slow down natural aging;
- support the cardiovascular system;
- eliminate the inflammatory process.
Chia seeds are especially beneficial for women. Due to the high content of polyunsaturated acids, the product improves the functioning of the reproductive system, as well as the condition of the skin, hair, and nails.
Attention! Chia is not a medicine. This superfood can only be used to support the body.
Beneficial features
Chia seeds are a concentrate of beneficial compounds. They contain vegetable protein, fats, they are simply a storehouse of minerals and vitamins. If you systematically add them to food in small portions, you can avoid deficiencies of many nutrients and improve your health and shape your figure - that’s why they should be consumed. They are beneficial to the body due to their chemical composition:
- lower blood pressure and have a positive effect on heart function;
- reduce blood sugar levels;
- improve digestion;
- thin the blood and prevent the formation of blood clots;
- provide the body with energy and nutrients;
- strengthen the immune system, are a preventative against ARVI;
- protect bones and teeth;
- prevent the development of anemia;
- strengthen memory;
- saves you from insomnia and bad mood.
For women, superfoods are especially beneficial because they promote weight loss and curb hunger. Sage seeds cleanse the body of toxins, and due to the abundance of antioxidants, they slow down aging and improve the condition of skin and hair.
Possible harm and contraindications
Chia seeds should not be consumed by people with an individual intolerance to this product, one or more components in the composition. But these are not the only contraindications; they additionally include:
- Taking blood thinning medications. Chia contains omega-3, which also has this property.
- Allergy to mustard. Spanish sage is similar to this plant, so a reaction may occur to it as well.
- Low pressure. Grains reduce blood pressure.
- Taking large doses of vitamin B17. Chia improves its absorption and can lead to an overdose.
This product is also harmful for those who are prone to flatulence. Chia can cause bloating as well as epigastric pain. Those with a sensitive stomach should start by consuming a small amount of grains and gradually increase the dosage.
Rich source of healthy fats and nutrients
Chia seeds are a quick and easy-to-use source of protein, healthy fats, fiber, minerals, vitamins and antioxidants, all in one compact package. Although their beneficial properties are similar to those of flax seeds, chia seeds are quite capable of soon replacing them, because chia does not need to be crushed before use and they do not spoil so quickly.
By the way, they say that chia seeds can be stored without refrigeration for up to two years, thanks to the high level of antioxidants they contain. Drew Rosen , a nutrition and meal preparation consultant at New York City whole foods store Tribeca, told ABCNews:
"Chia seeds will completely replace flax seeds... They are by far the superior source of omega-three fats on the market when looking at the ratio of omega-three to omega-six."
One of their main claims to success lies in their high concentration of the plant-based omega-3 fat alpha-linolenic acid (ALA). Chia seeds contain up to 40 percent oil, 60 percent of which is in the form of omega-3s.
ALA is considered essential because it is not produced in the body, so it must be obtained from the diet, or from long-chain animal derivatives (such as omega-3s in seafood and krill oil).
While chia seeds have been found to increase levels of ALA and another omega-3 fat, EPA, they do not increase levels of the omega-3 fat DHA. In principle, the body is able to convert ALA into DHA/EPA, but at a very low level, and only if there are enough enzymes (which many people are deficient in).
This is why it is important to consume animal-based omega-3s in addition to plant-based omega-3s. That being said, the omega-3 ALA in chia seeds is associated with a number of health benefits, including:
| Reduce triglycerides and maintain healthy cholesterol levels | Reducing blood pressure and risk of heart disease |
| Anti-inflammatory effect | Liver protection |
| Antidiabetic effect | Protection against arthritis, autoimmune diseases and cancer |
Additionally, chia seeds contain a number of additional phytochemicals, each with their own unique benefits. These include myricetin, quercetin and kaempferol, known for their antioxidant, anti-inflammatory and anti-cancer properties, as well as caffeic acid.
Do you need to soak chia seeds?
Chia seeds can be consumed in their pure form. But they are small and constantly get stuck in the teeth. Therefore, it is recommended to soak them in liquid.
What can be used
It all depends on the planned dish. To make chia soups or anything savory, it is recommended to soak the seeds in water. And for desserts, cereals, and drinks, juice or milk is suitable.
The proportion and holding time depends on the type of liquid:
- Water. For soaking, use cool liquid. To properly prepare chia seeds, you need to mix them with water in a ratio of 1:4 (one part grains to four water) and leave overnight. The minimum holding time is 10 minutes, but then the product will not be as thick.
- Milk. It is recommended to mix this product and chia seeds in a ratio of 1:5 and leave for 30 minutes. To ensure that the jelly is not too liquid, it is better to take milk with a fat content of 3.2%.
- Yogurt. For soaking, you can use a fruit product with a fat content of 2.5-5%. For 150 g, 0.5 tsp is enough. seeds Leave for 3 hours.
- Kefir. This product is suitable for those who suffer from frequent constipation. For 1 tbsp. l. Chia grains and 200 ml of kefir are enough. You need to leave for at least 2 hours.
- Coconut milk. For 200 ml of product you will need 0.5 cups of seeds. Coconut milk can be replaced with almond, soy or oat milk.
- Juice or fruit drink. If the consistency of the drink resembles kefir, then 1 tbsp of chia seeds is enough. l. per glass. When the juice is liquid, you will need 3-4 tbsp. l.
- Tea. The grains can also be infused in this drink. For 1 glass of warm (not hot!) tea, 1 tsp is enough. grains In 10-15 minutes it will be ready.
Chia seeds infused in milk, yogurt or juice can be consumed as an independent dish. They are also suitable for making desserts.
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Use Cases
Seeds for weight loss
Today, chia is actively used for weight loss. In the fight for a slim figure, they are used in different ways - in cocktails, in baking, etc.
The seeds are rich in fiber and are capable of producing mucus. Due to the fact that they contain many useful substances and microelements, they nourish the body with everything necessary to launch natural metabolism. Their regular use ensures skin tone, prevention of stretch marks, etc.
To lose weight, you should consume chia according to a certain pattern. For example, you can use them in the form of jelly. It is enough to pour the seeds with a glass of hot water - this amount of water will require 1-2 tsp. seeds Leave for about an hour. You should drink the drink three times a day, about half an hour before meals.
You can also use dry seeds. You should eat them in the amount of 5 grams 20 minutes before meals. They should be washed down with water - 1 glass is enough.
In addition, as an option, you can make porridge from chia seeds. To prepare it, you need to mix 1 tablespoon of American seeds with a couple of tablespoons of oatmeal. Pour a glass of boiling water over everything, cover and leave to steep for an hour. This porridge is worth eating for breakfast. If you just don’t like the pure product, you can diversify it with nuts, dried fruits or honey.
You can also spend fasting days on chia along with kefir. For such a diet, it is enough to pour a tablespoon of seeds into a liter of kefir and put everything in the refrigerator. Every two and a half hours, eat 200 g of this mixture. For more efficient unloading, you should supplement the seeds and kefir with 2 liters of clean water.
Seeds for constipation
Chia is an excellent solution for constipation, because they are a source of fiber. For constipation, it is recommended to consume about 50 g of seeds per day. The seeds contain both soluble and insoluble dietary fiber. The former are able to absorb moisture and swell directly in the intestines, due to which they gently stretch the intestinal walls and help more completely remove accumulated waste products.
Insoluble substances work as a cleaning agent - they are not digested, but when they leave, they draw out toxins and waste.
Preparing a cleanser is easy. It is enough to pour 25 g of seeds with water - you will need a liter for this amount. Leave for 15 minutes. You should drink two such servings a day. But you can’t cook them for future use - everything must be created immediately before use.
Chia seeds for diabetes
Doctors quite often say that seeds from America are extremely useful for the treatment of diseases such as diabetes. This is due to the fact that they can maintain insulin at the proper level. In addition, they correct weight, which is undesirable for diabetes. Chia also helps normalize metabolism.
In this case, it is enough to simply pour the seeds with plain water first - 20 g of chia per glass in 200 ml of water is enough. They should be eaten during the day before meals.
For problems with skin and nails
Brittle and dry hair, split nails - all this can cause a lot of unpleasant moments for a woman. In addition to the fact that this is a cosmetic defect, it also indicates physical problems - it means that something is going wrong in the body.
Chia seeds help normalize balance in the body, ensure good metabolism, help tone the skin, and strengthen hair follicles.
In order to restore beauty, it is worth using the seeds in the form of cereals, drinks and in the raw form. In any form they will be extremely useful.
For expectant mothers and children
To the logical question whether seeds can be used by expectant mothers, experts give a detailed answer.
Seeds contain:
- 2 times more protein than regular grain products;
- iron, potassium, magnesium - in significantly noticeable quantities than in such traditionally healthy and necessary foods for pregnant women as spinach, bananas and broccoli;
- omega 3;
- antioxidants are three times greater than in blueberries;
- fiber in greater quantities than bran.
All this is extremely beneficial both for the health of the expectant mother and for the development of the fetus. True, of course, you should understand that you should use chia without enthusiasm, because... anything consumed in excess leads to problems.
The exception for pregnant women is those who:
- allergy to sesame seeds and mustard;
- low pressure;
- blood thinners are prescribed.
In addition, you should additionally consult with your doctor on this issue.
If we are talking about children, then they can also be given chia, but in very moderate quantities - 1-2 tsp, so as not to overdo it with the daily dosages of nutrients.
The only thing is that you should follow the contraindications: you should not give chia seeds to children taking antibacterial therapy, Aspirin, who are allergic to sesame, who have low blood pressure or any problems with the digestive tract.
What to cook for breakfast
The first meal must be dense and nutritious. Porridge, cottage cheese or cheesecakes with chia will help you cheer up faster and replenish the lack of nutrients.
Lazy oatmeal
Ingredients:
- oatmeal flakes – 4 tbsp. l.;
- milk – 1 glass;
- pear, apple, banana, kiwi or peach - 1 pc.;
- chia seeds – 1.5 tbsp. l.
Cooking principle:
Mix oatmeal with peeled, blended fruit and chia seeds. Pour the mixture with milk, add sugar, honey or other sweetener. Mix everything and put it in the refrigerator overnight.
This breakfast with chia seeds is suitable for those who don’t have time in the morning to prepare a tasty, healthy breakfast.
Cheesecakes with poppy seeds and coconut
Ingredients:
- cottage cheese – 250 g;
- egg white – 1 pc.;
- sweetener – 1-2 tsp;
- chia grains – 1 tsp;
- poppy seeds – 1 tsp;
- coconut shavings - 1 tbsp. l.;
- rice flour – 2 tbsp. l.
Cooking method:
Mix cottage cheese with egg white, baking powder (0.5 tsp), poppy seeds, coconut. Add flour to the mixture and mix again. Make cheesecakes, place in a frying pan, fry in coconut or vegetable oil.
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Omelette
Ingredients:
- chicken eggs – 3 pcs.;
- chia seeds – 2 tsp;
- milk – ¼ cup;
- onion and bell pepper - 1 pc.
Cooking principle:
Beat the eggs with a fork or whisk, add milk (can be replaced with sour cream), mix vigorously. Add seeds to the mixture and leave for 15 minutes. While the grains are swelling, fry the onions and peppers in a frying pan, then pour in the egg mixture and stir. After 3-4 minutes, turn the omelette over.
This chia seed recipe is perfect for those who love savory breakfasts.
Cottage cheese with oat flakes and berries
Ingredients:
- oatmeal and chia grains - 2 tbsp each. l.;
- cottage cheese – 4 tbsp. l.;
- raspberries or other berries - a few pieces each.
Cooking method:
Soak the seeds in water overnight. We have already written above how to correctly calculate the proportion. In the morning, add oatmeal to this mixture and stir. Place cottage cheese, a layer of berries, chia with oatmeal, cottage cheese again and the rest of the prepared grains on the bottom of the bowl.
Porridge with coconut milk
Ingredients:
- strawberries or other berries – ½ cup;
- coconut milk - 2.5 cups;
- dates – 4-5 pcs.;
- chia seeds – 2 tbsp. l.
Cooking principle:
Soak chia seeds in milk in advance and leave overnight. In the morning, use a blender to grind them. Cut the dates (they should be pitted) into small pieces. Chop the berries. Mix all prepared ingredients.
Now Foods, Real Food, Organic White Chia Seeds, 1 lb (454 g)
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Rice porrige
Ingredients:
- brown rice cereal - ½ cup;
- chicken eggs – 2 pcs.;
- chia grains – 2 tbsp. l.;
- soy sauce – 1 tbsp. l.;
- green onions - a few feathers;
- vegetable or meat broth - ¼ cup.
Cooking method:
Cook the rice until half cooked. Soak the chia grains for 10 minutes in the broth, add them, as well as chopped onions and soy juice to the rice porridge. Bring it to readiness. Then boil the eggs, chop them and add to the dish.
Soups
You can also cook first courses with chia seeds. They turn out tasty and also nutritious. The grains go especially well with pureed soups, but you can also make regular liquid dishes with pieces of vegetables and cereals.
Vegetable soup
Ingredients:
- onion - half;
- garlic – 2 cloves;
- celery – 2 stalks;
- carrots – 1 pc.;
- green peas - 1 can;
- chicken broth – 2 l;
- tomatoes – 3 pcs.;
- corn - ½ can;
- chia seeds – 2 tbsp. l.
Cooking principle:
Peel and cut all vegetables and herbs. Pour a little broth into the frying pan, boil the onion, garlic in it, add celery, carrots, green peas. Simmer this mixture for 10 minutes, then pour it into the pan with the remaining broth. Add tomatoes and corn here.
Next, the soup needs to be cooked until done. Then you can add parsley or other herbs, chia seeds and lemon juice to the dish to taste.
This soup can be consumed for weight loss.
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Lentil soup with ginger
Ingredients:
- vegetable broth – 1 l;
- ginger – 2-2.5 cm from the root;
- lentils and chia grains – 1 cup each;
- turmeric – a few pinches;
- garlic – 2-3 cloves;
- potatoes (medium) – 2 pcs.
Cooking method:
Cover the chia seeds with water and leave overnight. Boil lentils in vegetable broth until half cooked, add chopped potatoes, salt and seasonings, such as turmeric, coriander. Then peel the ginger, grate it on a fine grater, chop the garlic, add these vegetables to the broth and finish cooking the soup.
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Salads
Chia seeds should not be added to Olivier or other dishes seasoned with mayonnaise. But they go well with vegetables and fruits.
Fruit salad
Ingredients:
- apple, kiwi, banana - 1 pc.;
- grapes - a small brush;
- dates – 2-3 pcs.;
- chia grains – 2 tsp;
- liquid yogurt – 2/3 cup.
Cooking principle:
Peel and cut the fruits, pour them into serving bowls and top with yogurt. Add dry or pre-soaked chia seeds to the salad.
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Avocado salad
Ingredients:
- avocado – 1 pc.;
- kiwi – 2 pcs.;
- chia grains and lemon juice - 1 tsp each;
- ginger – 1 cm of root.
Cooking method:
Soak the grains in water. While they are swelling, mix finely diced kiwi, avocado and chopped ginger. Add fresh chopped spinach to taste. Pour the mixture into a plate and season with lemon juice. Place the swollen seeds on top.
Salmon salad
Ingredients:
- salmon fillet – 150 g;
- quail eggs – 5 pcs.;
- cherry tomatoes – 10 pcs.;
- chia seeds – 1 tbsp. l.;
- lemon juice – 1 tsp;
- olive oil – 3 tbsp. l.;
- greens (parsley, cilantro or dill) - to taste.
Cooking method:
Boil eggs, salmon fillet, cool. Chop the greens and spread them in a thin layer in a shallow plate. Chop the fish into cubes, and chop the eggs and cherry tomatoes in half. Mix all the ingredients, add chia seeds, salt, pepper, lemon juice, and season with oil. Place the mixture in a heap on a plate, sprinkle herbs on top.
This salad is recommended for dinner.
Carrington Farms, Ready to Eat, Organic Flax Chia Blend, 12 oz (340 g)
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Dessert
Desserts with chia seeds are low-calorie but nutritious. You can make puddings, jellies, and cakes with them.
Panna cotta
Ingredients:
- rice milk – 3 cups;
- chia grains – 2 tbsp. l.;
- strawberries – 5 pcs. and juice from this berry - 1/3 cup;
- gelatin – 15 g;
- agave syrup - to taste.
This is interesting! Panna cotta is a traditional Spanish dessert. The name translates as “boiled cream”.
Cooking principle:
Dissolve half the gelatin in a small amount of water (the ingredient should swell well). Mix agave syrup with milk and leave for 10 minutes, then simmer for 2-3 over low heat. Add swollen gelatin to this mixture and bring it until completely dissolved. Then pour the mixture into a glass, cool and put in the refrigerator for several hours.
While the mixture hardens, mix the remaining gelatin with water and wait for it to swell. Then heat it up, add strawberry juice to it, and let it harden. Take a glass of chilled mixture from the refrigerator, place the berries on it and cover with the strawberry-gelatin mixture on top. Place in the refrigerator again. Soak the chia seeds, wait until they swell, and place them on the finished dessert.
Coconut pudding with nuts
Ingredients:
- coconut milk – 1 glass;
- honey or other sweetener - 1 tsp;
- crushed nuts - a small handful;
- mango - half;
- chia seeds – 0.5 cups.
Cooking method:
Mix milk, honey, chia and refrigerate overnight. In the morning, decorate the finished pudding with mango pieces and nuts.
Jelly
Ingredients:
- puree from any fruit – 300 g;
- sugar or honey - 2 tbsp. l.;
- fruit syrup – 10 ml;
- chia grains – 2 tbsp. l.;
- milk – 1 glass;
- any chopped fruit.
Cooking principle:
Soak the grains in a glass of milk and place them in the refrigerator overnight. Mix the puree with fruit syrup and sweetener and heat. Pour the mixture into a bowl, cool to room temperature, then put in the refrigerator. Place swollen grains and fruits onto the hardened mass.
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Mousse cake
Ingredients:
- chicken egg – 1 pc.;
- chia seeds – 1 tsp;
- sugar – 3 tbsp. l.;
- flour – 2 tbsp. l.;
- raspberry puree – 150 g;
- gelatin – 12 g;
- cream cheese and white chocolate – 100 g each;
- heavy cream – 400 g;
- milk – 2/3 cup.
The recipe consists of several stages, preparing two cake layers, mousse, raspberry and cream layers.
First stage
Separate the white from the yolk, beat with sugar in separate bowls, then mix them. Add flour and chia seeds to the mixture. Mix the whole mass, then put it on a baking sheet and put it in the oven.
The cake should be baked at 180°. You can check its readiness with a toothpick - after piercing the biscuit, it should remain dry.
The cake needs to be divided into two parts.
Second phase
Mix raspberry puree with sugar, heat, bring to a boil, then add gelatin. Place the finished sponge cake on the bottom of the mold, pour the raspberry mixture on top and place in the freezer.
Third
Beat pre-chilled cheese with cream, add powdered sugar. Remove the cake pan from the refrigerator and pour this mixture onto the raspberry layer. Then place the second cake layer on top and place the pan back in the freezer.
Fourth
Heat milk, pour white chocolate over it, add gelatin, stir. Cool this mixture and mix with whipped cream. Pour some into the bottom of a large mold, place the frozen sponge-raspberry mixture on top, and pour the remaining mousse over it. Then the cake needs to be put in the freezer again, but overnight.
Navitas Organics, Organic Chia Powder, 8 oz (227 g)
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Lemon cupcakes
Ingredients:
- ricotta or soft homogeneous cottage cheese – 150 g;
- yogurt – 1 glass;
- chicken eggs – 2 pcs.;
- sugar – 0.5-1 cup;
- chia grains – 1/3 cup;
- vegetable oil – 2 tbsp. l.;
- flour – 2 cups;
- baking powder – 1 tsp.
Cooking method:
Mix all dry ingredients. In a separate container, mix ricotta or cottage cheese with yogurt. Add eggs to this mass, grind until smooth, pour in vegetable oil. Then add the grains into it and leave for 15 minutes until they swell. Now add dry ingredients to this mixture, stirring constantly to avoid lumps.
Cupcakes should be baked at 180°.
Blueberry muffins
Ingredients:
- flour – 1.5 cups;
- egg whites – 2 pcs.;
- lemon – 1 pc.;
- blueberries – ½ cup;
- chia seeds and sugar - 1 tbsp. l.
Cooking principle:
Mix flour, sugar, chia seeds, and 2 tsp. baking soda in a separate container. Add juice (2 tsp) and lemon zest and egg whites to this mixture. Mix everything and garnish with blueberries.
Muffins should be baked at 180°. Readiness should be checked with a toothpick.
Garden of Life, 100% Organic Flax Chia Blend, 12 oz. (340 g)
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Orange dessert
Ingredients:
- almond milk – 1.5 cups;
- orange juice – 2/3 cup;
- lemon or orange zest – 1 tsp;
- maple syrup – 1 tbsp. l.;
- chia grains – 2 tbsp. l.
Cooking method:
Mix orange juice with zest, add almond milk, maple syrup and chia seeds. Divide the mixture into portioned bowls and refrigerate for 4 hours.
Also watch a video about three dessert recipes with chia seeds:
3 recipes with chia seeds! | Vegan recipe
Beverages
Drinks containing chia grains provide a feeling of fullness. They also compensate for the lack of vitamins, microelements, fatty acids and fiber.
Smoothie
Ingredients:
- any fruits – 1-2 pcs.;
- raspberries or other berries – 100 g;
- drinking yogurt – 2/3 cup;
- milk – 1 glass;
- chia seeds – 2 tbsp. l.
Cooking principle:
Pour milk over chia and leave for 10 minutes. Grind fruits and berries using a blender, add honey or other sweetener, as well as liquid yogurt. Mix this mixture with the swollen grains.
Vitamin cocktail
Ingredients:
- orange, banana, kiwi, apple - 1 pc. each;
- chia grains and citrus juice - 2 tbsp. l.
Cooking method:
Soak chia seeds in juice for 10 minutes. Blend the fruits with a blender and mix the resulting puree with the drink.
Mint lemonade
Ingredients:
- apple juice – 1.5 cups;
- chia seeds – 1 tbsp. l.;
- lemon juice – 1 tsp;
- mint leaves - several pieces.
Cooking principle:
Mix apple juice with grains. Leave this mixture for half an hour. Add lemon juice, mint leaves and 2 ice cubes to it.
Barlean's, Raw Energy Flax-Chia-Coconut blend, 12oz pouch
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Other dishes with chia seeds
You can make savory baked goods or main dishes with chia seeds. Below are 5 recipes.
Bread
Ingredients:
- pumpkin seeds or sesame seeds – 1 cup;
- chia grains – ½ cup;
- oatmeal – 1 cup;
- sugar and oregano - 1 tsp each;
- thyme, as well as sea salt - 0.5 tsp each;
- dry onion and garlic powder - ¼ tsp each.
Cooking method:
Mix seeds, oatmeal, sugar, salt, and spices in a large container. Pour 1 glass of water into it. Knead the dough, place it on a baking sheet or in a mold pre-lined with baking paper, and place in the oven preheated to 180°. In 30 minutes the bread will be ready.
Cutlets
Ingredients:
- chia grains – 4 tbsp. l.;
- carrots – 1 pc.;
- cilantro - a small bunch;
- caraway flour – 2 tsp;
- feta cheese or tofu – 100 g;
- sesame seeds – 2 tbsp. l.
Cooking principle:
Soak chia grains in water for 3 hours or overnight. Then chop the carrots and cheese on a medium grater, chop the greens, and mix with the swollen grains. Add salt to taste. Make cutlets, roll in sesame seeds, place on a baking sheet. They should be baked at medium temperature.
Chicken nuggets
Ingredients:
- chicken fillet – 500 g;
- chia and flax grains – 0.5 cups each;
- cheese – ¼ cup;
- garlic – 2 cloves;
- dry oregano and basil - 1 tsp each;
- chicken eggs – 2 pcs.
Cooking method:
First you need to beat the eggs. Then, in a separate bowl, mix the dry ingredients: salt, seeds, spices, grated cheese, chopped garlic. Then cut the chicken fillet into pieces, dip them in eggs, roll in the dry mixture, place on a baking sheet and put in the oven for half an hour. During this time, you need to turn the nuggets over once so that they cook evenly.
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Tomato crackers
Ingredients:
- dried tomatoes – 60 g;
- chia seeds – 1.5 tbsp. l.;
- dry basil – 10 g;
- honey - 1 tbsp. l.;
- olive oil – 1 tsp;
- lemon – 1 pc.
Cooking principle:
Pour water over chia and leave overnight. Then they need to be mixed with dried chopped tomatoes, dry basil and grind everything in a blender. Add olive oil to the resulting paste and squeeze the juice from the lemon. Spread the mixture in a thin layer on a baking sheet covered with baking paper and leave it for a day.
Pumpkin cookies
Ingredients:
- pumpkin – 40 g;
- flour – 1 glass;
- chia grains – 3 tbsp. l.;
- banana – 1 pc.;
- butter – 70 g;
- baking powder – 1 tsp.
Cooking method:
Grind banana and pumpkin in a blender. Mix the resulting puree with melted butter, chia seeds, flour, baking powder. To make the cookies spicy, you can additionally add cinnamon, ginger, and nutmeg. Knead the dough and place it on a baking sheet in an even layer. Then make cuts so that the layer easily breaks into separate pieces.
Cookies should be baked for 25 minutes at 180°.
Crackers with tomatoes
- 60 g dried tomatoes;
- 10 g dried basil;
- 35 g chia seeds;
- 5 g salt;
- 40 ml liquid honey;
- 70 ml warm water;
- 5 ml olive oil;
- 60 ml of fresh lemon juice (bagged is not suitable as it contains sugar, it is better to squeeze the juice of 1 lemon).
Soak the seeds overnight in warm water. In the morning, mix them with tomatoes and basil, then grind in a blender. Pour the resulting mixture with honey, lemon juice and olive oil, mix thoroughly and place in a sheet on a baking sheet covered with baking paper. The height of future crackers should not exceed 8 mm. After a day they can be eaten.
