Add Chia Seeds to Your Fit Recipes

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What are chia seeds and why do I keep hearing?

Chia seeds are an archaic “superfood” already used by the Mayans and Aztecs as a medicinal plant and energy source. Currently, much buzz has been created around it, and it is not surprising, since its properties are surprising: high in protein, fiber, calcium, antioxidants, and omega-3. With just two tablespoons of chia, you get 11 grams of fiber, 4 grams of protein, and 5 grams of omega-3.

They are ideal to include in a large number of recipes. You can, for example,  sprinkle them on top of a salad or cereal to add some crunch; or create the so-called chia “gel”. This is achieved by soaking the chia seeds for a few hours so that they absorb the liquid (water or milk) and create a kind of pudding or gel. It is very versatile and can be taken on its own, in a smoothie with fruit; or within other recipes, such as for sponge cakes.

How can I introduce them into my diet?

There are many easy ways to get chia seeds into your diet. The ideal, to begin with, is chia bowls for breakfast; packed with fiber and protein to keep you full and energetic for longer. Also, they are perfect if you have little time in the morning; since it lasts up to 5 days in the fridge, so you can make a large quantity on Sunday night and have it for breakfast during the week.

Chia bowl with almond milk for breakfast:

Ingredients (for 2 people)
  • 500 ml of almond milk
  • 50 grams of chia seeds
  • 1 teaspoon vanilla extract
  • Seasonal fruits and nuts
Preparation
  1. Add the almond milk, chia seeds, vanilla, and honey or agave in a bowl; until well combined and beginning to thicken. Store covered in the fridge overnight (or at least an hour).
  2. The next morning, mix the pudding well. You can add a little water assuming it is excessively thick. Add fruit and nuts to your liking and enjoy!

Another ideal option to incorporate chia seeds is cakes and any baked recipe, as they help moisten the cake and make it fluffy.

Lemon and poppy seed cake:

Ingredients (for 1 cake)
  • 160 grams of flour
  • 12 grams of baking powder
  • 4 grams of baking soda
  • 2 grams of salt
  • 170 grams of coconut oil
  • 85 grams of sugar
  • 2 whole eggs
  • 1 egg yolk
  • 170 grams of yogurt
  • 30 grams of poppy seeds
  • 25 grams of chia seeds
  • skin of 2 lemons
  • Vanilla to taste
  • 60 grams of sugar
Preparation
  1. Preheat the oven to 175ºC.
  2. Put butter and flour in the baking dish to prevent the dough from sticking.
  3. Mix the flour, yeast, baking soda, and salt.
  4. Beat the coconut oil and the sugar until creamy, introduce the eggs little by little and add the lemon peel, the poppy and chia seeds, and the vanilla.
  5. Mix half of the dry ingredients with the liquids and add the yogurt. When everything is combined, add the rest of the flour until a homogeneous mixture is left.
  6. Heat for 45-50 minutes or until a toothpick tells the truth.
  7. While it is baking, it is time to make the lemon syrup: heat the lemon juice and the sugar until it reaches a low boil. As soon as the cake comes out of the oven, add the syrup on top by spoonfuls and let it rest for a few hours or overnight.

Finally, we want you to know that chia is not only used for smoothies and desserts but that you can incorporate it into your daily meals: discover how thanks to this very simple recipe for brown rice, which is even better with rice from the day before,! so you don’t throw anything away!

Might be interested to read: 10 Tips to Not Leave the Gym

Brown “sticky” rice with chia and fried egg:

Ingredients (for 2 people)
  • 120 ml low sodium vegetable broth
  • 1 spring onion, sliced diagonally, white and green parts separated
  • 2 tablespoons and an extra 1/2 tablespoon of chia seeds
  • 200 grams of brown cold cooked rice
  • 1 teaspoon and a half of sesame oil
  • 2 large eggs
  • 1 tablespoon soy sauce
Preparation
  1. In a small saucepan, mix the broth, with the white part of the spring onion and 2 tablespoons of the chia seeds. Leave it for about 20 minutes
  2. Heat it to the point of boiling at high intensity. Add the rice and mix for about 30 seconds. Cover, reduce heat to low, and cook for about 4 minutes so the rice gets hot and sticky.
  3. Meanwhile, heat the oil in a paella pan over medium heat, and add the eggs and fry to taste.
  4. Divide the rice mixture between two bowls and put a fried egg on top of each. You can spread a little soy sauce, chia seeds, and the green part of the spring onions. Serve immediately and enjoy!

We hope that these simple recipes encourage you to try chia seeds. They will surely surprise you!

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