Chia seeds have been dubbed a “super-food” for a reason. The amount of omega-3, fibre and protein in a serve is the highest found in any plant source. In fact, chia seeds contain more omega-3 fatty acids than salmon as well as a wide-range of vitamins and minerals.
Chia is considered a ‘complete’ protein because it contains all of the amino acids essential to humans. It’s also low in calories. Absorbing up to 10 times it weight in water, the small seed becomes extremely filling.
The seeds are also high in fibre, of which 20 percent is soluble. Soluble fibre helps maintain a healthy digestive system. It slows digestion, helping people with diabetes stabilise their blood-glucose levels and may also lower LDL cholesterol levels.
Here are five quick and tasty chia seed recipes to get you started:
Chia Seed Vinaigrette
Ingredients
- ¼ cup coconut water
- 1 tablespoon Dijon mustard gluten-free
- 1 tablespoon maple syrup
- 1 tablespoon coconut oil melted
- 1 tablespoon chia seeds
Instructions
- In a small bowl combine all the ingredients. Whisk together and serve over salad or grilled chicken.
Chia Energy Balls
Ingredients
- 1 cup medjool dates pitted
- 1 cup cashews
- ¼ cup coconut oil melted
- ⅓ cup desiccated coconut
- 1 tablespoon chia seeds
- ⅓ cup Raw C Coconut Water with Protein
Instructions
- In a food processor place all the ingredients. Process until smooth.
- Roll the mixture into small balls and place on a tray linked with baking paper.
- Refrigerate until firm before serving.
Chia Crusted Ocean Trout
Ingredients
- ½ cup Table Of Plenty Lemon & Herb Dukkah spice blend
- ¼ cup chia seeds
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 4 ocean trout fillets skin removed
Instructions
- Place all the ingredients in a small bowl. Stir to combine.
- Place 4 ocean trout fillets on a lined baking tray and sprinkle chia mixture evenly over the top of each fillet.
- Press gently to secure. Bake in a 180°C oven for 10 minutes, or until trout is cooked to your liking.
Sweet Potato And Chia Dip
Ingredients
Sweet Potato
- 1 kg sweet potato Peel and cut into large chunks
- 1 teaspoon cinnamon
- ¼ cup extra-virgin olive oil
Chia Dip
- sweet potato cooled
- ½ cup walnuts
- ¼ cup extra-virgin olive oil
- 3 tablespoons tahini
- 2 tablespoons maple syrup
- 1 tablespoon chia seeds
- 1 lemon juiced
- 1 teaspoon salt
- 1 teaspoon pepper
- crackers gluten-free, to serve
Instructions
Sweet Potato
- Preheat oven to 180°C and line a baking tray with baking paper. Place the large sweet potato chunks on baking tray.
- Sprinkle with cinnamon and extra-virgin olive oil. Bake for 20 minutes or until tender. Set aside to cool.
Chia Dip
- In a blender place the cooled sweet potato along with other ingredients.
- Process until smooth and serve with gluten-free crackers.
Berry Beautiful Smoothie
Ingredients
- 2 cups coconut water
- 1 cup strawberries fresh or frozen
- ½ cup raspberries fresh or frozen
- 1 banana
- 2 tablespoons chia seeds
Instructions
- Place the all ingredients into the blender.
- Process until smooth and drink immediately.
These gluten-free recipes first appeared in Issue 8 of Australian Gluten-Free Life magazine. Pick up a copy for more delicious chia seed recipes.
Image credit: Shutterstock
