Cooking with Chia For Dummies book cover

Cooking with Chia For Dummies

Authors:
Debbie Dooly ,
Barrie Rogers
Published: June 23, 2014

Overview

Power up your day with a daily dose of chia!

Omega-3 fatty acids and fiber are the superstars of cardiovascular health, and chia seeds contain them both in spades. They're also great sources of iron, calcium, magnesium, and zinc, and have been linked to better cholesterol, triglycerides, and blood pressure levels. It's no wonder they've been a staple in Central American diets since the Aztecs, and are once again growing in popularity. Chia is truly a superfood, both nutritious and versatile. Both the seeds and sprouts are edible, but there's so much more to chia than that!

Cooking With Chia For Dummies explores the benefits and many uses of the chia seed, and guides you through a multitude of ways to add chia to your diet. Featuring over 125 recipes, you'll learn how to choose among the different types of chia options, how to use and how to use it, and exactly how much you need to reap the health benefits.

  • Camouflage your chia or make it the star of the dish
  • Incorporate chia into your favorite meal
  • Adapt the recipes to be vegan, vegetarian, or gluten-free
  • Discover chia recipes that even kids will eat

Learn why you shouldn't harvest the sprouts from your Chia pet, and where to buy high-quality seeds to eat. Chia is already fueling endurance athletes and is beloved by dietitians. You deserve to feel great, and there's no reason your taste buds should suffer for it. Chia is a delicious addition to any meal, and there's no reason for you to miss out. Cooking With Chia For Dummies is your comprehensive guide to adding chia to your diet, and your companion on the journey to ultimate health.

Power up your day with a daily dose of chia!

Omega-3 fatty acids and fiber are the superstars of cardiovascular health, and chia seeds contain them both in spades. They're also great sources of iron, calcium, magnesium, and zinc, and have been linked to better cholesterol, triglycerides, and blood pressure levels. It's no wonder they've been a staple in Central American diets since the Aztecs, and are once again growing in popularity. Chia is truly a superfood, both nutritious and versatile. Both the seeds and sprouts are edible, but there's so much more to chia than that!

Cooking With Chia For Dummies explores the benefits and many uses of the chia seed, and guides you through a multitude of ways to add chia to your diet. Featuring over 125 recipes, you'll learn how to choose among the different types of chia options,

how to use and how to use it, and exactly how much you need to reap the health benefits.

  • Camouflage your chia or make it the star of the dish
  • Incorporate chia into your favorite meal
  • Adapt the recipes to be vegan, vegetarian, or gluten-free
  • Discover chia recipes that even kids will eat

Learn why you shouldn't harvest the sprouts from your Chia pet, and where to buy high-quality seeds to eat. Chia is already fueling endurance athletes and is beloved by dietitians. You deserve to feel great, and there's no reason your taste buds should suffer for it. Chia is a delicious addition to any meal, and there's no reason for you to miss out. Cooking With Chia For Dummies is your comprehensive guide to adding chia to your diet, and your companion on the journey to ultimate health.

Cooking with Chia For Dummies Cheat Sheet

Chia is high in essential nutrients, gluten-free, 100 percent natural, and easy to use. No wonder it’s gaining in popularity worldwide! These tiny black and white seeds are becoming a staple on more and more people’s shopping lists thanks to their many health benefits.

Articles From The Book

55 results

Greens & Grains Articles

Chia, Pancakes, and Waffles

Pancakes and waffles are always such a treat and a lovely weekend breakfast to enjoy with the whole family. Kids love them, and adding the extra toppings and experimenting with what goes well with which ingredients is all part of the fun of lazy mornings where family time is precious. Chia can play a part in these not-so-healthy recipes by adding to the nutrient value of your treats. So, if you’re going to splurge and make pancakes with whole milk and add all the guilt-laden extras like syrup and chocolate, go ahead and add some chia seeds and lessen the guilt.

Pancakes with Chia Seeds

Credit: ©iStockphoto.com/RyanJLane
Preparation time: 10 minutes Cook time: 20 minutes Yield: 4 servings

1 cup flour

1 tablespoon baking powder

1 tablespoon sugar

Pinch of salt

4 tablespoons whole chia seeds

2 eggs, beaten

2 tablespoons butter, melted and cooled, plus extra for frying

1 cup milk

  1. Preheat the oven to 200 degrees F.

  2. In a large bowl, combine the flour, baking powder, sugar, salt, and chia, and mix well.

  3. Make a well in the center of the dry ingredients, and beat in the eggs, butter, and milk. If you have a pouring jug, transfer the mixture to the jug for easier pouring.

  4. In a large frying pan over medium heat, heat some butter.

  5. Pour the batter onto the hot frying pan to make your pancakes. You should be able to fit 2 or 3 pancakes on a large frying pan.

  6. Cook until the surface of the pancakes has some bubbles and a few have burst, around 1 to 2 minutes.

  7. Flip the pancakes carefully with a spatula and cook the other side, another 1 to 2 minutes.

  8. Transfer the pancakes to a baking sheet and keep them warm in the oven.

  9. Continue cooking your pancakes with more butter and the remaining batter. You should be able to make 8 to 10 pancakes from this amount of batter.

Per serving: Calories 301 (From Fat 122); Fat 14g (Saturated 6g); Cholesterol 114mg; Sodium 400mg; Carbohydrate 35g (Dietary Fiber 5g); Protein 10g.

Add your favorite toppings — such as pure maple syrup, confectioner’s sugar, jam, honey, chocolate syrup, whipped cream, or whatever else you like. You can also try adding healthier toppings such as chopped fruits, nut butters, and natural sugar alternatives (like stevia), with lemon or lime juice. Adding extra chia seeds as a topping will increase the nutrient value further, so go ahead and use more chia!

Chia Seed Waffles

Preparation time: 10 minutes Cook time: 20 minutes Yield: 6 servings

6 eggs

1/3 cup melted butter

1 cup milk

1 teaspoon vanilla extract

1/3 cup sugar

2 cups flour

1/2 teaspoon salt

1 tablespoon baking powder

4 tablespoons whole chia seeds

12 tablespoons pure maple syrup

2 tablespoons confectioner’s sugar

1 cup strawberries

6 tablespoons sweetened whipped cream

2 tablespoons whole chia seeds, for garnish

  1. Preheat a waffle iron to high heat.

  2. In a large bowl, beat together the eggs, butter, milk, and vanilla.

  3. In a separate medium bowl, mix together the sugar, flour, salt, baking powder, and chia.

  4. Add the dry ingredients to the wet and mix thoroughly using a wire whisk.

  5. Transfer the batter to a pouring jug, if you have one, and pour the batter onto the waffle iron. This recipe makes around 6 large waffles, depending on the size of your waffle iron.

  6. Close the lid of the waffle iron and wait around 4 minutes or until the indicator shows that the waffles are ready.

  7. Place a waffle on each of 6 serving plates.

  8. Drizzle each plate with maple syrup and sprinkle the confectioner’s sugar evenly among the servings.

  9. Divide the strawberries evenly among the plates.

  10. Add a tablespoon of sweetened whipped cream to each serving.

  11. Garnish with chia.

Per serving: Calories 578 (From Fat 198); Fat 22g (Saturated 11g); Cholesterol 225mg; Sodium 493mg; Carbohydrate 82g (Dietary Fiber 5g); Protein 14g.

To make this dish a little healthier, swap the toppings for a mixture of fresh fruits and yogurt.

Greens & Grains Articles

Recipes for LunchBox Favorites with Chia Seeds

By simply adding chia to your favorite lunches, you can load up on omega-3 fatty acids to help with concentration. Plus, the slow-releasing energy will help prevent the slump in the middle of the day that often strikes when you haven’t had a good lunch.

You can add chia to anything you already enjoy, so if you’re getting tired of packing the same lunch but you’re stumped for ideas, get some inspiration from the following list. Just bring some chia seeds packed in a small canister and sprinkle them over any of the following:

  • Green leafy salads

  • Leftovers

  • Soups

  • Pasta salads

  • Salad wraps

  • Quesadillas

  • Nachos

  • Sandwiches

Classic Peanut Butter and Jelly Sandwich

Credit: ©iStockphoto.com/marilyna

Preparation time: 2 minutes

Yield: 1 serving

2 slices whole-grain bread

1 tablespoon crunchy peanut butter

1 tablespoon raspberry jelly

1 tablespoon whole chia seeds

  1. Coat one slice of bread with the peanut butter and the other slice of bread with the jelly.

  2. Sprinkle the chia seeds on top of the peanut butter, and place the jelly-coated bread on top, jelly side down.

Per serving: Calories 333 (From Fat 121); Fat 13g (Saturated 2g); Cholesterol 0mg; Sodium 278mg; Carbohydrate 43g (Dietary Fiber 9g); Protein 13g.

Tuna Mayonnaise Wrap

Preparation time: 10 minutes

Yield: 1 serving

One 3-ounce pouch of tuna in water

1 tablespoon light mayonnaise

1 teaspoon canned corn

1 tablespoon whole chia seeds

Salt, to taste

Pepper, to taste

1 whole-wheat tortilla

1/2 cup chopped iceberg lettuce

  1. In a small bowl, mix the tuna with the mayonnaise, corn, and chia seeds; season with salt and pepper.

  2. Spread the mixture in the center of the tortilla, top with the lettuce, and roll up.

Per serving: Calories 244 (From Fat 106); Fat 12g (Saturated 2g); Cholesterol 5mg; Sodium 599mg; Carbohydrate 30g (Dietary Fiber 7g); Protein 6g.

Pesto Chicken Sandwich

Preparation time: 10 minutes

Yield: 1 serving

1⁄3 cup cooked shredded chicken

1 tablespoon basil pesto

1 tablespoon light mayonnaise

1 tablespoon whole chia seeds

Salt, to taste

Pepper, to taste

2 slices rye bread

1 tomato, finely sliced

1 small handful of iceberg lettuce, washed

  1. In a small bowl, mix the chicken, pesto, mayonnaise, and chia; stir well to combine.

  2. Season with the salt and pepper and spoon the mixture onto a slice of rye bread.

  3. Spread the tomato evenly over the chicken pesto mix, and top with the lettuce.

  4. Close the sandwich with the other slice of rye bread.

Per serving: Calories 437 (From Fat 187); Fat 21g (Saturated 4g); Cholesterol 49mg; Sodium 791mg; Carbohydrate 41g (Dietary Fiber 9g); Protein 22g.

Greens & Grains Articles

One-Pot Wonders with Chia Seeds

These recipes are easy to make and packed full of healthy ingredients with a good mix of spice and flavor. By adding chia seeds to your main meals, you pack in extra nutrients that are essential to keep your family healthy and full of energy.

Sometimes all you really need is one pot to make a delicious meal. One-pot recipes are fantastic for making more of what you need and getting two or three days out of one recipe. Just refrigerate it and reheat it the next day — it’ll probably taste even better because the ingredients have had a chance to mingle longer.

Braised Lamb Shanks with Cannellini Beans

Credit: ©iStockphoto.com/JoeGough

Preparation time: 15 minutes

Cook time: 2-1/2 hours

Yield: 4 servings

2 tablespoons olive oil

1 large onion, thinly sliced

4 large lamb shanks

4 carrots, peeled and chopped

2 celery sticks, trimmed and thinly sliced

1 garlic clove, peeled and crushed

One 15-ounce can cannellini beans, drained and rinsed

One 15-ounce can chopped tomatoes

1 cup red wine

Zest and juice of 1 orange

2 bay leaves

1 small bunch of rosemary

1 cup vegetable stock

2 tablespoons whole chia seeds

Salt and pepper, to taste

2 tablespoons chopped parsley, for garnish

  1. Preheat the oven to 325 degrees F.

  2. In a large ovenproof casserole dish or Dutch oven, heat the oil and sauté the onion for 5 minutes.

  3. Add the lamb shanks and cook for 5 minutes, until the lamb is browned on all sides. Remove the lamb shanks with a slotted spoon and set aside.

  4. Add the carrots and celery to the dish, and sauté the vegetables for another 5 minutes.

  5. Add the garlic to the dish, and cook for another 1 minute.

  6. Return the lamb shanks to the dish. Add the beans, tomatoes, and wine to the dish and stir well.

  7. Add to the dish the orange zest and juice, bay leaves, rosemary, and vegetable stock and stir well. Bring to a boil, and then cover the dish and cook in the oven for 1 hour.

  8. Turn the lamb shanks over in the stock, and return to the oven for another 1-1/2 hours, until the lamb is tender.

  9. Remove the bay leaf, add the chia, season with salt and pepper, and stir well to combine the seeds evenly throughout the dish.

  10. Garnish with parsley and serve hot from the oven.

Per serving: Calories 597 (From Fat 254); Fat 28g (Saturated 9g); Cholesterol 157mg; Sodium 916mg; Carbohydrate 34g (Dietary Fiber 11g); Protein 50g.

Creamy Chia Chicken

Preparation time: 15 minutes

Cook time: 1 hour 25 minutes

Yield: 8 servings

1/2 cup diced bacon pieces, uncooked

8 pieces of chicken on the bone (breasts, thighs, drumsticks)

2 tablespoon milled chia seeds

1/2 cup dry white wine

1 cup vegetable stock

2 large leeks

1 pound new potatoes

6 tablespoons sour cream

2 teaspoon Dijon mustard

2 tablespoons chopped fresh tarragon

Salt and pepper, to taste

  1. Preheat the oven to 325 degrees F.

  2. In a large ovenproof casserole dish or Dutch oven over high heat, add the bacon pieces. Cook for about 1 minute, until the fat starts to come out of the bacon.

  3. Add the chicken pieces and cook for 5 to 10 minutes, turning occasionally until lightly browned.

  4. Sprinkle the chia over the chicken and stir well.

  5. Add the wine and scrape the bottom of the dish to incorporate all the juices from the cooking.

  6. Add the vegetable stock and bring to a boil.

  7. Wash and trim the leeks and cut into 1-inch pieces.

  8. Wash the potatoes and add to the dish with the leeks.

  9. Add the sour cream and Dijon mustard to the dish and return to a simmer.

  10. Cover the dish, lower the heat, and gently simmer for another 15 minutes.

  11. Place the dish in the oven for 1 hour.

  12. Remove the dish from the oven, add the tarragon, and stir well. Season with salt and pepper.

Per serving: Calories 242 (From Fat 60); Fat 7g (Saturated 2g); Cholesterol 81mg; Sodium 349mg; Carbohydrate 14g (Dietary Fiber 2g); Protein 30g.

Serve freshly steamed greens such as broccoli or snap peas on the side of this dish to add more nutrients.