3 recipes with chia for constipation

Chia seeds are especially nutritious, but there are three aspects that have made them great protagonists of healthy eating and also of vegetarian eating: their rich in fiber, protein and omega-3.

The discovery of chia and its benefits is not from now. these seeds they come to us from Mexico and Guatemala, where the native peoples of this area already had them as something very precious. In fact, they valued them to the point that they became a bargaining chip, like salt in ancient Rome or beer (different from today’s in many ways) in Egypt.

Here we will see how to take chia seeds to benefit from its main properties, especially its effect on intestinal transit, which makes it ideal for combating constipationand also to make the most of your omega-3.

3 properties of chia for which you should not miss it

Let’s see those three aspects that stand out the most in chia seeds and how desirable they are in any diet, not just in vegetable diets:

First, they are a great source of fiber, something essential in all diets. In the case of chia, it is mainly mucilage, which makes it a natural laxative, ideal for combating constipation. Second, they also have a high protein ratio. Since we will not consume them in large quantities, because the recommended daily servings are rather small, they are not primary sources, but they count! And, third, they are rich in antioxidants and omega-3 fatty acids. Actually, they provide us with alpha-linolenic acid (ALA), a precursor to EPA and DHA, which are the omega-3s that we find, for example, in fish. Therefore, it is very important that we know how to take advantage of chia alpha-linolenic acid in the recipes and dressings that we prepare.

How to take chia for constipation

One way of taking chia that has become popular is the chia pudding. It is about leaving the seeds to soak for a while in a liquid, which can be water, a vegetable drink, juice or even yogurt.

This way of taking it is ideal, because the seeds swell, doubling their volume, and the mucilage appears. This precious chia gel is a excellent lubricant that facilitates intestinal transit; an ideal weapon against constipation that we can also get with flax seeds, preparing them in the same way.

The mucilage appears with the soaking in liquid both the whole seed and the split, ground or crushed seed.

He soaked with the ground or broken seed it can be shorter (since the mucilage is formed in minutes) and it ensures the availability of nutrients as the shell is split. And it is that the protective face of the seeds is designed so that they travel through our digestive system without suffering damage.

If we take the whole seeds without soaking we also have the option of chewing them wellso that the mucilage is released, but it is much more complicated and we will not always have the time or the discipline to do it.

How to get the most out of your omega-3

To take advantage of the nutrients of chia, as we have seen, it should be ground, broken or chewed very well. Here we give priority to the first two, simpler options. In this case we have to take into account one more aspect.

ALA breaks down on exposure to heat, sun, and oxygen, so if we buy the whole chia and grind it at homeOnce ground, it is convenient to use it at the moment or store it in the freezer. So we can take advantage of it as a source of omega 3 and antioxidants.

If we buy ground chia seeds –better cold–, they must also be stored under vacuum at least refrigerated. The same happens, in both cases, with other seeds such as flax, which are also rich in omega-3.

3 very nutritious recipes with chia

In these three recipes with chia, we are going to prepare them in such a way that we can take full advantage of their mucilages and their effect on intestinal transit, as well as their omega-3 fatty acids and many other nutrients.

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1. Rice with mango and chia

We start with a quick and simple recipe inspired by the Mango sticky ricea typical recipe from Southeast Asia.

This delicious dessert it can be made with the seasonal fruit you prefer, and you can change coconut milk for another vegetable drink of your choice. However, the coconut and mango combination is absolutely deliciousand has the nutritional addition of chia.

Ingredients for two servings:

4 tablespoons of ground chia seeds 400 ml of coconut milk 200 g of steamed rice (already cooked) 1 mango sweetener to taste dehydrated coconut (optional)

Preparation:

Crush the chia seeds together with the coconut milk. If they were already ground, just beat. Reserve it in a container while the mucilage forms.Peel the mango, cut it into strips and place it in two bowls or plates.Mix the rice with at least half of the coconut milk with chia and divide it between the two bowls.Pour the rest of the milk with chia on top. You can decorate with some whole chia seeds and dehydrated coconut. Stockfood

2. Green smoothie with yogurt and chia

Here we combine a natural probiotic like yogurt along with the wonders of chia mucilage, two true champions against constipation.

Although this recipe resembles a typical chia pudding, we are going for a lighter texture. In any case, we are also interested in breaking the chia seeds in the event that we buy them whole and not ground.

This smoothie is a base, so you can add vitamin C-rich fruit, lemon juice, leave it unsweetened, or add more fruit.

Ingredients for one serving:

125 g of unsweetened vegetable yogurt 1 tablespoon of ground chia seeds 200 ml of water or fortified oat or soy vegetable drink 2 handfuls of green leaves in season, without stems, always alternating it if it is shaken daily 1 ripe banana (can be frozen) sweetener to taste (they can be a couple of pitted dates) fruit rich in vitamin C, lemon juice or more fruit (optional).

Preparation:

Add the water or vegetable drink to the chia and blend or blend. Let stand for the mucilage to appear while you wash and prepare the green leaves and fruit. Add the rest of the ingredients and blend until smooth. You can add more liquid if necessary.

Consume during the following hours and refrigerate if you are not going to take it at the moment.

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3. Chia and seed vinaigrette

The chia is going to help us thicken this vinaigrette, making it easier than ever to take advantage of its nutrients, as well as the mucilage.

Ingredients for the vinaigrette:

1 level tablespoon of freshly ground chia seeds 40 ml of extra virgin olive oil 10 ml of orange, lime or lemon juice 1 tablespoon of sweet orange, fig or other compote that we like 1 tablespoon of Dijon mustard 1 teaspoon of garlic in dust1 pinch of salt

Preparation:

Mix all the ingredients with the ground chia. Pour over the salad when the mucilage has formed.

Salad ideas to use the chia vinaigrette:

This type of citric and highly nutritious vinaigrette is ideal for a salad with green leaves and tofuwhich has a neutral taste and can work very well.

We can recreate a rocket and goat cheese salad with silken tofu and this vinaigrette.

Add sprouts and nutsas well as other green leaves and vegetables that provide fiber.

Healthy weekly menu for constipation

In this week’s downloadable menu we have specially included high fiber recipes and in ingredients that help improve intestinal transit. Chia is one of the protagonists, although not the only one.

Both chia and other seeds are a good way to enrich and complement our menus. Although in many recipes chia seeds are used only as “toppings” or decoration, as is the case with sprouts, they are a source of essential nutrients for our body.

Can add the seeds to creams and soups when serving, when they are warm, although it is best to consume them cold. In this menu we incorporate several recipes with chia and we encourage you to use other seeds, nuts and sprouts in all preparations that you like