How to soak chia seeds in milk, water, yogurt, kefir and coconut milk

Many healthy food enthusiasts know why soak chia seeds before eating. They eat this product for breakfast and use it in baking instead of eggs. In the Republic of Paraguay, which is considered to be the birthplace of this superfood, residents buy seeds in bags and then add to any dish: soups, salads, side dishes for meat, desserts. We suggest learning how to properly soak chia in order to bring only benefits to the body.

Do you need to soak chia seeds?

The peculiarity of seeds is that they instantly absorb moisture and increase in volume by 2-3 times. If you eat the product in a dry form, it will swell in the esophagus without ever reaching the stomach. The following symptoms may occur:

• feeling of fullness in the throat;
• difficulty breathing
• heartburn;
• nausea.

The seeds will be digested slowly, causing discomfort during the day. The body will not be able to properly absorb vitamins, minerals and fatty acids.

After lying a little in water, chia seeds will turn into a jelly-like mass. Then they can be added to flour products, desserts, porridge. A great alternative to eggs and gelatin (animal products). Therefore, chia is included in the diet of many vegetarians and vegans.

What can be used to soak chia seeds?

How can chia be soaked so that the product becomes edible? Superfood has a neutral taste, so it is combined with any liquids. You can soak it in water, cow or vegetable milk, sour-milk drinks, juice, fruit drinks, tea. A matter of taste.

In water

The traditional option of soaking. Take seeds and water (room temperature or cold) in a ratio of 1: 4. The minimum time is 10 minutes. You can put the seeds in the refrigerator for the night, then in the end you will get dense jelly. The prepared product is eaten in pure form on an empty stomach.

In milk

Milk with chia seeds is a tasty and satisfying breakfast for the prevention of diseases of the musculoskeletal system, as it contains a lot of calcium. The proportion is 1: 4 or 1: 5, the minimum soaking time is 30 minutes. It is better to take milk with a fat content of 3.2%, otherwise the drink will turn out to be watery.

In yogurt

If you soak superfood in natural yogurt, and even add fresh fruit, you can get a delicious dessert. The procedure is as follows:

1. Buy sugar-free yogurt with a fat content of 2.5–5%.
2. For 150 g, add 0.5 teaspoon of seeds (for 300 g - a whole spoon), mix.
3. You can sweeten the dessert with honey or other healthy sweetener.
4. Cover the yogurt, refrigerate for 3 hours or overnight.
5. Cut half the fruit (e.g. mango) into cubes.
6. Remove the yogurt, pour into a bowl and garnish with pieces of fruit on top.

In dessert, you can add berries, mint, citrus zest. It is advisable to eat yogurt in the morning, as it is quite high-calorie.

In kefir

Soaking chia in kefir can be recommended for people prone to constipation and gaining excess weight. The drink will give a feeling of satiety and calm the psyche before going to bed.

In 200 ml of kefir, you need to add 1 tablespoon of seeds, stir and leave to infuse for 2 hours. To cleanse the intestines, drink the drink an hour before meals 3 times a day.

In coconut milk

A suitable option for those who do not drink cow's milk (for example, due to lactose intolerance, a vegan diet). The rules for soaking in coconut milk are the same as in water. You can also make delicious breakfast pudding.

Ingredients:

• coconut milk - 200 ml;
• chia seeds - 0.5 cups;
• honey - 0.5 tablespoon;
• crushed nuts - a handful;
• half mango.

Combine coconut milk, seeds and honey in a single container. Put in the fridge overnight. In the morning, decorate the pudding with slices of mango and sprinkle with nuts.

In juice, fruit drink, smoothie

How long does it take to soak in these drinks? Minimum - 15 minutes. During colds, prepare a vitamin drink:

1. Put 1 cup of frozen berries in a blender bowl.
2. Add 0.5 tablespoon of seeds and pour 0.5 cups of water and pomegranate juice.
3. Beat mixture for 1 minute.

The resulting drink is rich in antioxidants, vitamin C, therefore, it will protect the body from viral infections.

Try an energy cocktail recipe as well: soak 1 teaspoon of seeds in 2 tablespoons of lime juice and add 2 tablespoons of honey with a liquid consistency. Wait 30-40 minutes and beat the mixture in a blender.

In tea

For 250-300 ml of warm tea, take 1 teaspoon of seeds. Soaking time - 10-15 minutes. You can not pour boiling water.

Add a slice of lemon or a pinch of ground ginger to enhance the healing properties of the drink.

How to add chia seeds to salads, soups, side dishes?

When dry, add chia to salads, soups and side dishes. Seeds absorb moisture, acquire a liquid form and “get lost” in the dish. Roasting will save the situation.

Heat the pan and cover the seeds. Do not add vegetable oil. Fry the product for 1-2 minutes, like sunflower seeds, periodically shaking the pan. Seeds will darken and become denser. Now chia can be added to the dish. Or mix with breadcrumbs in a 1: 1 ratio and use to fry the nuggets.

Try to cook brown rice with egg and chia. So you will please loved ones for lunch on a weekend.

Ingredients:

• brown rice - 2 glasses;
• chicken eggs - 4 pieces;
• vegetable broth - 0.5 cups.
• green onions - a bunch;
• roasted chia seeds - 2.5 tablespoons;
• soy sauce.

Cooking process:

1. Boil the rice for 15 minutes.
2. Hold the chia in the vegetable broth for 20 minutes.
3. Make eggs out of eggs.
4. Cut the onion into small rings.
5. Divide the rice into 4 parts, lightly sprinkle with soy sauce. Lay eggs on top. Sprinkle the dish with seeds and chopped onions.

Why are soaked seeds used for weight loss?

Swollen chia seeds fill the stomach and create a feeling of fullness for a long time. Then they enter the intestines, where they draw in toxins and remove them from the body. As a result, metabolism improves, and a person loses weight faster.

How many soaked chia seeds do you eat for weight loss? 1-3 teaspoons are enough per day, not more. Indeed, 100 g of the product contains 31 g of fat, 42 g of carbohydrates and 486 kcal. If consumed in large quantities, you can harm the figure.

The benefits of superfood for the body

Are chia seeds deservedly considered superfood or are marketers praising them? 100 g of product contain 16-17 g of protein. Thus, it is useful for building muscle mass and satisfies hunger well.

As part of a lot of vitamins B1 (51.7%) and B3 (55.2% of the daily intake). There are also vitamins B2, B9.

Therefore, chia seeds bring such benefits to the body:

• support the activity of the nervous system and improve brain function;
• prevent muscle cramps;
• support the tone of the heart muscle;
• strengthens blood vessels and normalizes blood flow;
• increase physical strength and stamina;
• reduce the level of "bad" cholesterol.

Omega-3 fatty acids have similar properties. They are also in the composition.

But the content of vitamin C in 100 g of superfood is only 1.8% of the daily intake, vitamin E - 3.4%. The antioxidant properties of seeds are clearly exaggerated in the media.

Perhaps, the musculoskeletal system receives the maximum benefit from human consumption of chia. 100 g of product covers 63% of the daily requirement of the body for calcium and 123% for phosphorus. These trace elements are involved in the mineralization of bone, connective tissue and tooth enamel.

So, you need to soak chia seeds before use so that they easily pass through the esophagus and immediately enter the stomach. An exception is the use as an additive to salads, side dishes and soups when it is necessary to maintain density. Then the seeds are quickly fried. Include superfood in your diet - so you maintain a slim figure, healthy bones, heart and nervous system.