Chia seeds are the latest superfood we should all be including in our diets. Studies have found the little black seeds can reduce our risk of heart disease and even ward off weight gain!
Bursting with omega-3 essential fatty acids, they’re also rich in protein, fibre, and magnesium.
Simply sprinkle chia on your cereal, yoghurt or salads, or follow the recipes below for three great ways to enjoy them.
1. Chia Lemonade
Good for: sugar-free refreshment
Serves 1
Nutrients per serving:
Ingredients
- 1 tbsp chia seeds *
- 4 tbsp freshly squeezed lemon juice *
- 180ml still spring or mineral water
- 1 tsp stevia to taste
* Available at Holland & Barrett
Method
Step 1
Mix the lemon juice and water and add powdered stevia.
Step 2
Stir in the chia seeds and leave for 10 minutes in the fridge. When added to liquid and left to stand, chia seeds form a gel.
Step 3
Mix again and serve.
2. Chia Porridge
Good for: going grain-free
Serves 1
Nutrients per serving:
Ingredients
- 3 tbsp chia seeds *
- 240ml almond milk *
- ½ tsp ground cinnamon *
- Flaked (slivered) almonds * to sprinkle
- Agave syrup * (optional)
- Fresh fruit, nuts and seeds (optional)
* Available at Holland & Barrett
Method
Step 1
Put all the ingredients except the almonds into a bowl. Stir continuously for one minute so the seeds don’t clump together.
Step 2
Refrigerate overnight and add a little more almond milk in the morning to loosen it up, or leave to soak for 15 minutes, sprinkle over the almonds and enjoy for breakfast.
Step 3
Want it warm? Tip the bowl’s contents into a pan and heat up gently for 3–5 minutes and eat straight away (no need to chill overnight). Adjust the sweetness with a little agave syrup, if needed, or garnish with fresh fruit, nuts, and seeds.
Taken from Honestly Healthy for Life: Healthy Alternatives for Everyday Eating by Natasha Corrett and Vicki Edgson (Jacqui Small, £25).
3. Chia vinaigrette
Good for: livening up your healthy salads
Serves 4
Nutrients per serving:
Ingredients
- 60ml olive oil
- 2 tbsp balsamic vinegar *
- 2 tbsp honey or vegan alternative
- 2 tbsp lemon juice
- 2 tsp chia seeds *
- Salt & pepper
* Available at Holland & Barrett
Method
Step 1
Mix all ingredients together in a cup apart from the salt and pepper.
Step 2
Once well blended, add salt and pepper to taste.
Step 3
Cover and place in the fridge until you want to use it.
Step 4
Toss this chia seed vinaigrette over green salads or mix into grain dishes for a nutritious and zesty kick.
If we’ve tempted you to try more healthy ingredients, why not take a look at our recipe section?
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This article has been adapted from longer features appearing in Healthy, the Holland & Barrett magazine. Advice is for information only and should not replace medical care. Please check with your GP before trying any remedies.
