Chia is often吹捧为超级食品and for good reason. “Chia containsomega-3 fatty acids，如果您不消耗很多fatty fish,” saysSara Haas, RD。“The seeds are also packed with heart-, digestion- andweight-friendly fiber。” Just 1 ounce — about two tablespoons — offers nearly 10 grams of fiber. Considering the suggested amount per day is 38 grams for men and 25 grams for women, making chia seeds a staple in your diet can easily help you reach that goal.
If you’ve already hopped on the chia train, you’re no doubt familiar withchia pudding。“Chia seeds absorb water really well, which is why they’re great for making puddings and commonly used in oatmeal andovernight oats,” says Haas.
However, that’s not the only way you can take advantage of chia seeds. A great entry to chia is toadd them to a smoothie。Haas建议，如果您不确定自己是否喜欢凝胶种子的质地，请首先将勺子添加到冰沙和泥中，进行实验。然后，您可以将其进一步迈出一步，然后将Chia搅拌成已经混合的冰沙，从而使您的Chia质地更为明显。
Next, try using it in these seven creative ways:
AS AN EGG
如果您避免eggsfor any reason (you’re allergic or vegan), chia gel can be used as an egg replacement, which can be incorporated into any recipe calling for eggs. To make it, combine a ratio of 1:6 tablespoons chia seeds to water.
在沙拉调味料中
Making家made salad dressingsand sauces is worth it, but they’re disappointing when too runny. “If you need things a bit ‘tighter,’ in terms of consistency, try chia in salad dressings and other sauces,” says Haas.
IN JAM
To make jam without canning, you can use chia seeds, says Haas. “It thickens the jam withoutextra added sugar。” To do so, simply heat your favorite fruit in a pan over medium-high heat until it begins to break down and bubble. Then stir in chia seeds and a squeeze of lemon juice and remove from heat and allow to cool.
在面包混合物中
Try adding chia to a coating mixture (i.e., with panko, breadcrumbs or almond flour) to accompany your favorite lean protein like fish,chicken或者tofu。
AS A TOPPING
在没有液体的情况下，Chia可以很好地酥脆。尝试将其洒在chopped salad,grain bowl或者overGreek yogurt。“Chia is virtually flavorless, so it works for both sweet and savory dishes,” says Haas. For dessert, try making this banana berry “nice” cream and tossing chia seeds withfresh berriesfor a healthy, nutrient-packed topping.
IN BAKED GOODS
Whether it’s a healthybreakfast muffin或者banana bread, stir chia into baked goods “for an added nutritional boost,” says Haas. They’re also a great addition to help thicken crumble mixtures forfruit crisps。
WITH ROASTED VEGGIES
用油，香料，盐，胡椒粉和奇亚扔蔬菜，然后像往常一样烤它们。尝试一下roasted cauliflower食谱或这些一盘晚餐。
