Fruits With Chia Seeds

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Fruits With Chia Seeds are generally referred to as a large-sized fruit, consisting of tiny balls or clumps of blackish and tan colored grains. These are extremely small in size, having the same size as some seeds which are generally known to be used for growing plants. However, chia seeds appear more like an actual fruit with their outer coat.

Fruit Salad With Chia Seeds

Chia seeds contain fiber, protein, omega-3 fatty acids, and a variety of vitamins!

Ingredients

Makes 4 Servings

  • sliced ​​papaya, seeded (1/3)
  • nectarine (1)
  • melon (1)
  • seedless red or green grapes (1 bunch)
  • Valencia orange (1)
  • gala apple (1)
  • mango (1)
  • banana (1)
  • amaranth (1/4 cup)
  • chia seeds (2 tbsp.)
  • sliced almonds (2 tbsp.)

Directions

  1. Cut all the fruit into pieces, except for the bananas. Mix well.
  2. Cook the amaranth according to the package directions if not puffed or precooked.
  3. Sprinkle with sliced ​​almonds, chia seeds, and puffed amaranth. Finish by adding banana slices just before serving.

Chia Seeds Fruit Salad

Are you tired of the same old fruits and want to try something new that is both healthy and delicious?
This chia fruit and nut salad combine the best of both worlds.

Chia Seeds Fruit Salad is a fun, attractive, and healthy fruit salad that you can make for breakfast, lunch, snack, or dessert by layering some of your favorite fruits with creamy chia seeds and a sprinkling of nuts. No matter how you serve it, it’s a creamy, delicious, and healthful delight. It tastes like dessert, but it’s also high in fiber, protein, and good fats. Enjoy a healthy dessert alternative with the whole family!

Healthy, hearty, satisfying, and nutrient-dense. This fruit chia pudding is a terrific treat to make ahead of time when you’re in a rush in the morning or need a nutritious snack.

This chia seed pudding is ideal for Sehri during Ramadan. One of the greatest meals to include in a diet plan for weight loss. This is a quick and easy meal that does not require any cooking. This chia pudding is delicious for breakfast, dessert, or a snack.

Chia Seeds Fruit Salad

Chia Seeds Fruit Salad is a fun, attractive, and healthy fruit salad that you can make for breakfast, lunch, snack, or dessert by layering some of your favorite fruits with creamy chia seeds and a sprinkling of nuts.

SERVINGS1

PREP TIME15 mins

TOTAL TIME15 mins

Ingredients

  • 2 tbsp chia seeds – 2 tbsp – 1 cupchopped nuts
  • 1 cup milk
  • banana chopped; to taste
  • apple chopped; to taste
  • nuts chopped; to taste

Instructions

  • Soak chia seeds in the milk for 30 minutes. After 30 mins, give a good mix before adding.
  • In a glass or jar, add fruits and chia seeds mixture in a layer base according to your choice
  • You can refrigerate it or simply serve it as it is!

Fun Ways to Eat Chia Seeds

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Chia seeds are tiny but extremely nutritious.

Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories

They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium.

Chia seeds are also flavorless, making them easy to add to many foods and recipes.

Here are fun ways to eat chia seeds.

1. Chia water

One of the simplest ways to include chia seeds in your diet is to add them to water.

To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.

To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.

2. Juice-soaked chia

Water isn’t the only liquid you can soak these seeds in.

Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber and minerals.

This recipe gives you several servings of juice. Just make sure to keep your intake moderate, as fruit juice contains lots of sugar.

3. Chia pudding

You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer.

You can make this treat with juice or milk, including flavorings like vanilla and cocoa.

Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert. If you don’t like the seeds’ texture, try blending it to give it a smoother finish.

4. Chia in smoothies

If you want to make your smoothie even more nutritious, consider adding chia seeds.

You can use chia in almost any smoothie by soaking them to make a gel before adding.

5. Raw chia toppings

Although many people prefer to soak chia seeds, you can eat them raw, too.

Try grinding and sprinkling them on your smoothie or oatmeal.

6. Chia cereal

To try something a little different for breakfast, you could swap your usual cereal for chia cereal.

To make it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious morning treat.

7. Chia truffles

If you’re often in a hurry, you can use chia seeds to make a great on-the-go snack.

For a quick and easy no-bake snack, try chia truffles that combine dates, cocoa, and oats.

8. In a stir-fry

You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.

9. Added to a salad

Chia seeds can be sprinkled on your salad to give it some texture and a healthy boost. Simply mix them in and add your favorite salad vegetables.

10. In salad dressing

You can also add chia seeds to your salad dressing.

Commercially prepared salad dressings are often loaded with sugar. Making your own dressing can be a much healthier alternative.

11. Baked in bread

It’s possible to add chia seeds to many recipes, including bread. For example, you can try a homemade buckwheat bread that’s healthy and flavorful.

12. As a crispy crumb coating for meat or fish

Another fun way to use chia seeds is as a coating for meat or fish.

Ground into a fine powder, the seeds can be mixed with your usual breadcrumb coating or used to substitute it altogether, depending on your preference.

13. Baked in cakes

Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles.

Adding them to your cake mix will boost the fiber, protein, and omega-3 content.

14. Mixed with other grains

If you don’t like the gooey texture of soaked chia seeds, you can mix them with other grains.

You don’t need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.

15. In breakfast bars

Breakfast bars can be very high in sugar. In fact, some contain as much sugar as a candy bar.

However, making your own with chia is quite easy. Just be sure to cut back on the sugar content.

16. In pancakes

If you like this fluffy breakfast food, you could try adding chia seeds to your pancake mix.

17. In jam

Chia seeds can absorb 10 times their dry weight in water, which makes them a great substitute for pectin in jam.

Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won’t need a lot of added sugar to make it taste sweet.

Better yet, chia jam is much easier to make than traditional jam. Try adding blueberries and honey — and skipping the refined sugar.

18. Baked in cookies

If you love cookies, chia seeds can give your cookie recipe a nutritional boost.

Both oatmeal and chocolate chip cookies are good options.

19. Chia protein bars

Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and taste more like a candy bar than a healthy snack.

Homemade chia-based protein bars are a healthy alternative to prepackaged ones.

20. In soup or gravy

Chia seeds can be a great replacement for flour when thickening stews or gravies.

Simply soak the seeds to form a gel and mix it in to add thickness.

Awesome Benefits of Chia Seeds

Chia seeds may be tiny, but they are a superfood that packs a lot of punch. Check out these 11 crazy awesome benefits of chia seeds and see how you can easily add this nutritional seed to your diet.

Chia seeds may be tiny, but they are a superfood that packs a lot of punch. We’ll look at 11 benefits of chia seeds and see how you can easily add this nutritional seed to your diet.

While I’ve always loved the crunchiness of chia seeds in salads, when I tried making chocolate chia pudding, I realized I liked the texture of them when they were softened, too. 

And mixing them in with other good-for-you foods like dates, almond milk, and fruit (yes, fruit – try my yummy chia jam!) makes this tiny seed even a healthier addition to your food.

Oh, and did I mention I love blueberry vanilla chia pudding, too?

Chia seeds are super versatile, easy to add to your favorite dishes, and heck, they can even replace an egg in a lot of recipes.

I’m not kidding. Here’s how you do it:

  • Take a tablespoon of chia seeds and place in a bowl
  • Add 3 tablespoons of water to the seeds
  • Wait 5 minutes, and you’ve got an awesome egg replacement!

But, let’s get back to the nutrition and the benefits of chia seeds.

It’s kinda hard to imagine that a small seed can pack such a healthy punch. Let’s dive right in and figure it out!

WHAT ARE CHIA SEEDS?

The chia seed comes from the desert plant Salvia hispanica. The plant is native to Mexico, and it dates way back. Aztec and Mayan cultures knew of the chia seed’s remarkable properties and used it as an energy booster.

Fast forward to when we were kids, and the Chia Pet was all the rage.  Don’t pretend you either had one or wanted one!

Yep, we all had one of these amazing creatures who sprouted “hair” within days. Who knew the mighty chia pet would play a role in nutrition a few years later?

So yes, nowadays, the chia seed is a healthy addition to the diet and is touted as a mild and nutty flavored food to mix into baked goods or pour into a delicious smoothie. 

WHAT ARE THE NUTRIENTS IN CHIA SEEDS?

Chia seeds have a lot to offer. And that’s why they have the reputation they do. Look at this quick analysis of 2 tablespoons of seeds:

  • 140 calories
  • 11 grams of fiber
  • 4 grams of protein
  • 7 grams of unsaturated fat
  • Traces of copper and zinc
  • A source of omega-3’s
  • A source of vitamins C and E

DO CHIA SEEDS HELP WITH INFLAMMATION?

Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation. It’s called alpha-linolenic acid and is important to a healthy heart. A study on chia seeds confirmed that consuming 37 grams of chia seeds a day led to a reduction in inflammatory markers in the blood. 

Thirty-seven grams is a lot in one day (a little over half a cup), but the findings are still significant. I should point out that when taking chia seeds, it is best to use them in softened form, such as in a smoothie or pudding.  Dried chia seeds sprinkled on a dessert or salad is fine, too!

Overhead view of a blue plate with a serving of Strawberry Salad with Chia Seed Vinaigrette, with sliced strawberries on top.

HOW MUCH CHIA SEEDS SHOULD YOU EAT IN A DAY?

Depending on your gender and age, you should eat between 19 and 38 grams of fiber per day.  Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1.5 teaspoons a day (add the seeds to oatmeal and a smoothie, and you’re all set). Then, get the rest from other great sources of fiber, like beets, tomatoes, and broccoli.

WHAT ARE THE BEST WAYS TO EAT CHIA SEEDS?

There are several excellent ways to eat chia seeds. As previously mentioned, don’t eat them dry other than sprinkled on a salad. Here are some tasty ideas:

  • Add to muffins
  • Stir into salad dressings and marinades
  • Thicken smoothies and soups
  • Add to overnight oats
  • Make puddings and jams
  • Use as an egg substitute in baking

CHIA SEEDS ADD A NUTRITIONAL BOOST QUICKLY AND EASILY

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. You don’t need to grind them (like flax seeds for example) to make them digestible. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. 

One thing to note, because they are so high in fiber, it’s best to add them to your daily regimen slowly. If you typically eat a lot of fiber, you’ll be okay. 

CHIA SEEDS HELP WITH CHRONIC INFLAMMATION

We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body. Chia seeds are anti-inflammatory, and that means adding them to your diet helps fight cancer and other illnesses like heart disease. 

CHIA SEEDS MAY HELP REDUCE BLOOD SUGAR

Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods. Doing so will be very good for you in the long run.

CHIA SEEDS ARE GOOD FOR BONE HEALTH

It’s kinda cool that this little powerhouse seed has so many nutrients like phosphorous, protein, and calcium. It’s the calcium in chia seeds that will benefit your bones. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds. 

CHIA SEEDS CAN REDUCE HEART DISEASE RISK

Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure. Studies show that chia seeds can influence blood pressure levels, thus leading to better health. Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you.

CHIA SEEDS CONTAIN BENEFICIAL FATTY ACIDS

Yes, chia seeds do contain omega-3’s, and this is a good thing. Milled chia seeds, in particular, can increase the blood levels of alpha-linolenic fatty acids (ALA). However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. I say this because although chia seeds supply EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) is not easily converted, and that is the most essentials of the omega-3’s. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA.

CHIA SEEDS MAY HELP WITH WEIGHT LOSS

Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss. Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post on healthy, high-protein snacks. The fiber in chia seeds can also help you to feel full.

Overhead image of a High Protein Fruit Smoothie in a mason jar, which contains mango and chia seeds.

CHIA SEEDS ARE A GOOD SOURCE OF PLANT-BASED PROTEIN

Protein is made up of amino acids and is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein. A 140-pound person needs about 50 grams of protein a day, and a 200-pound person, 70 grams. Use chia seeds as a way to top up your protein intake, along with lean meats, poultry, and full-fat dairy.

CHIA SEEDS ARE HIGH IN FIBER

Chia seeds are impressively high in fiber. Fiber is excellent for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber – almost half the daily requirement for women and about a third for men. Adding chia seeds to food is an easy way to add this important component to your food.

CHIA SEEDS ARE HIGH IN ANTIOXIDANTS

Antioxidants are key cancer-fighting components in food. They fight free radicals, which cause damage to cells, proteins, and DNA. With chia seeds being high in antioxidants, it just makes sense to add them to foods as much as you can. As a side note, foods high in free radicals are those deficient in antioxidants – processed meats and foods highly processed or full of sugar are examples. So, stay away from those and satisfy your cravings with clean-eating foods instead.

Close up view of two mason jars filled with Chocolate Chia Pudding, garnished with strawberries.

CHIA SEEDS ARE A NUTRITIONAL POWERHOUSE

On top of all of the benefits of chia seeds we’ve mentioned, these little seeds pack a punch when it comes to nutrients. And the great thing is, you get a lot of goodness in a small amount. One ounce of chia seeds has 11 grams of fiber, for instance. If you make a serving of cinnamon raisin overnight oats, you’ll get 5.5 grams of fiber in that one serving.

Not to mention other good-for-you nutrients like manganese, calcium, and protein. They are gluten-free and easily digestible. It’s all win-win with chia seeds.

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