WomensframeChia seeds are ideal not only as a reinforcement of vital substances and sports nutrition but also recommended for weight loss. To be specific, it has a particular ability to swell its protein content which ultimately convinces the high nutrient density.
Composed of up to 40% fiber by weight, chia seeds are one of the most fiber-rich food around the world.
Consuming merely 30 grams of fiber daily can accelerate your weight loss rate, stated a research paper published recently in the prestigious Annals of Internal Medicine.
Including chia seeds in a real-food-based diet while maintaining a healthy lifestyle, will undoubtedly boost weight loss.
Well, here’s good news for you – This superfood can easily be incorporated into the daily diet. You can amalgamate this very component of your delicious everyday food. To make your struggle easier, we’ve come up with 9 Chia Seeds Recipes For Weight Loss.
9 Easy Recipes Made by Chia Seeds
Let us have a look at the 9 recipes using chia seeds that we can prepare for our health benefit!
1. Smoothie with Chia Seeds
Ingredients
- 1 banana (1 banana)
- 1 pound of blueberries
- chia seeds (2 tbsp.)
- 1 tablespoon yogurt (Greek)
- 1 cup soy/full-fat milk
How to Prepare
Toss the banana into a blender after peeling it.
Combine the blueberries, Greek yogurt, full-fat/soy milk, and chia seeds in a large mixing bowl.
Blitz it in a blender, then pour it into a glass and enjoy.
2. Pudding with Chia Seeds
Ingredients
- 1 cup full-fat milk/almond milk
- chia seeds, 4 teaspoons
- 2 tablespoons honey (organic)
- 12 teaspoon extract de vanilla
- nutmeg (12 teaspoons)
How to Prepare
Except for the chia seeds, combine all of the ingredients in a blender.
Pour into a glass jar after stirring in the chia seeds.
Refrigerate it for four hours to give it a pudding-like texture.
3. Tea with Chia Seeds
Ingredients
- Chia seeds (2 tbsp.)
- 1 teaspoon tea (green)
- 1 quart of water
- Lime juice (two teaspoons)
- 14 tsp. brown sugar
- Wedges of lime
- Cubes of ice
How to Prepare
Soak the chia seeds in water for a few minutes.
Bring a cup of water to a boil, then remove the heat immediately as it begins to boil.
Allow 2 minutes for cooling.
Steep for 3-4 minutes with a teaspoon of green tea.
Pour the tea into a glass using a strainer.
Allow it to cool for another 5 minutes before refrigerating it for 15 minutes.
Lime juice, brown sugar, chia seeds, ice cubes, and lime slices should all be added.
Enjoy your refreshing chia iced tea this summer.
4. Chia Muffin
Ingredients
- a third of a cup of almond milk
- 1 cup oats, rolled
- 1 banana (mashed)
- 12 cup sugar (brown)
- 14 cups granulated sugar
- 13 cups ghee/vegetable oil
- chia seeds, 2 12 teaspoons
- 2 teaspoons of soda bicarbonate
- flour (two cups)
- apple cider vinegar, 2 tbsp
- a quarter teaspoon of salt
- a quarter teaspoon of cinnamon
- nutmeg (1/4 teaspoon)
How to Prepare
Preheat the oven to 350 degrees Fahrenheit and oil a muffin tin.
Keep the almond milk and apple cider vinegar whisked together and set aside.
Combine the flour, chia seeds, cinnamon, nutmeg, baking powder, and salt in a large mixing basin.
To the apple cider vinegar and milk mixture, add the mashed banana, both types of sugar, and the oil. Mix thoroughly.
Combine the dry ingredients in a mixing bowl.
Bake for 20-25 minutes with one to two teaspoons of batter in each muffin form in the pan.
5. Quinoa Chia Salad
Ingredients
- 12 cups of Quinoa
- soaked chia seeds (about 2-3 teaspoons)
- 14 cup chopped green bell pepper 1 cup vegetable stock
- 14 cup red bell pepper, chopped
- 12 cup kale, chopped
- a quarter-cup of lime juice
- 1 tablespoon extra virgin olive oil
- 12 tsp. black pepper
- season with salt to taste
How to Prepare
In a pan, combine the quinoa and vegetable stock. Cook, covered until the quinoa is tender.
Fluff it with a fork and place it on a platter.
Combine the chopped vegetables, chia seeds, lime juice, olive oil, salt, and pepper in a separate bowl.
Combine all of the ingredients and distribute them on top of the quinoa.
Lightly combine and eat!
6. Chia Fruit and Yogurt
Ingredients
- 1 cup yogurt with blueberries
- chia seeds (2 tbsp.)
- 1 sliced plum
- 12 orange slices 1 peach sliced Mint leaves
How to Prepare
In a dish, toss the cut fruits.
Add the blueberry yogurt and mix well.
Add the chia seeds, stir everything up thoroughly, and top with mint leaves.
7. Chia Protein Bar
Ingredients
- 12 cup dates
- 4 teaspoons water-soaked chia seeds
- 2 tablespoons extra virgin olive oil
- 1 tablespoon seeds from melon
- 1 tbsp chia seeds
- 12 teaspoon extract de vanilla
- cinnamon, a pinch
- 1 tablespoon cocoa powder (dark)
How to Prepare
In a mixing dish, combine all of the ingredients.
Place the mixture in a baking pan. Spread it out and press it down before cutting it into squares.
Refrigerate for 2 hours to make the texture chewier.
8. Chia Seed Almond Milk
Ingredients
- a pound of almonds
- 500 milliliters of milk
- a quarter teaspoon of cardamom powder
- a few saffron threads
- 1 tbsp soaking chia seeds
- Cubes of ice (optional)
How to Prepare
Soak the almonds in water for four hours.
Toss them into a blender after peeling them.
Saffron and green cardamom powder should be blended together.
Bring the milk to a boil in a saucepan.
Add the almond mixture while it’s still boiling.
Remove the milk from the heat after 2 minutes of simmering.
Allow 10 minutes for cooling.
Before serving, stir in the chia seeds and ice cubes.
9. Chia Seed Banana Pancake
Ingredients
- 1 ripe banana
- 1/2 cup flour
- 2 tbsp oat flour
- 1/4 cup almond milk
- 2 teaspoons soaked chia seeds
- a pinch of cinnamon
- Toppings: berries and maple syrup/honey
How to Prepare
Using the back of a fork, mash the banana.
Combine the flour and ground oats in a mixing bowl. Mix thoroughly.
Combine the milk, cinnamon, and chia seeds in a mixing bowl. Mix thoroughly.
Add a spoonful of batter to a hot nonstick skillet.
Cook each side for two minutes.
Place the pancakes on a platter with the berries and maple syrup/honey on top.
Health Benefits of Chia Seeds
The health benefits of chia seeds are well-known.
Chia seeds are frequently touted as heart-healthy due to their high omega-3 fatty acid content, despite their small size. In chia seeds, however, alpha-linolenic acid makes up the majority of the omega-3 fatty acids (ALA).
According to a 2012 analysis, ALA-rich meals and supplements may lower the risk of metabolic syndrome and coronary heart disease. High ALA levels, however, have been linked to a higher risk of sudden cardiac arrest in at least one research.
Half of the 16 researchers looked at agreed that ALA has health advantages, while the other half disagreed. It is necessary to do further investigation.
Antioxidants in chia seeds are nearly twice as potent as previously assumed. Free radicals in the body cause cell damage, which antioxidants assist to avoid.
4.7 grams of protein are found in two tablespoons of chia seeds.
They also don’t contain gluten. For persons with celiac disease or whole-grain sensitivity, this makes them a popular protein source.
Chia seeds are a wonderful source of calcium and don’t include many vitamins. Despite the varied outcomes of studies on calcium and weight reduction, it is evident that calcium promotes strong bones and teeth as well as optimal metabolic function.
In addition, chia seeds are cholesterol-free. They don’t contain any Vitamins, however, they do contain a variety of minerals, including Calcium, Phosphorous, Manganese, Copper and Zinc.
Below is a verified chart given that proves the health benefits of Chai seeds-
Nutritive Value Of Chia Seeds (100g)
| NUTRIENTS | VALUE |
| Energy | 486kcal |
| Protein | 16.5g |
| Total Lipid | 30.7g |
| CHO | 42.1g |
| Dietary fiber | 34.4g |
| Calcium | 631mg |
| Iron | 7.7mg |
| Magnesium | 335mg |
| Potassium | 407mg |
| Sodium | 16mg |
| Zinc | 4.6mg |
| Folate | 49µg |
Source: USDA
Conclusion
When you first begin your weight loss journey, you will almost certainly hear about chia seeds as a terrific meal to ingest to help you achieve your weight-loss objectives. Chia seeds are recommended by many influencers, publications, and physicians to those who desire to reduce weight successfully.
Indrani Guha
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