4 breakfasts with chia to start the day off right

Chia seeds are one of the healthiest foods we know of. They are loaded with nutrients with many benefits for both the body and the brain. Starting the day with them is starting well and, in addition, they they give a lot of game at breakfast.

By letting them soak in a vegetable milk we allow you to prepare delicious chia puddings, to which you can add fruits, oat flakes, nuts… and make infinite combinations ideal for breakfast. but they exist many other options.

I’ll tell you why it’s worth including chia seeds in your breakfast and I’ll give you four recipes that go beyond chia pudding:

Chia seeds are rich in antioxidantsfiber, protein, minerals such as iron, calcium, magnesium, selenium, zinc and B vitamins. But above all, they have an interesting role for all those who do not consume fish, because these tiny seeds are the queens of the vegetable kingdom in terms of fatty acids. Omega 3.

Improving our health and taking care of ourselves can be as easy as add 2 tablespoons of these seeds to our daily diet. These small seeds can help us improve the health of the digestive system, heart, strengthen bones, lower blood sugar, reduce high cholesterol and hypertension, reduce inflammation in the body, improve circulation, increase energy and prevent diseases of the nervous system.

They are very versatile and easy to incorporate into our diet. They do not have much flavor by themselves and can be added to any preparation such as breakfast cereal, porridgebreads, yogurt, curries, vegetable puree, shakessprinkle on salads, toasts… In addition, unlike flax seeds, which have similar properties, no need to grind them to enjoy its benefits.

GrtoThanks to their mucilage content, a type of soluble fiber, when they come into contact with water they form a sticky gel and can be used to replace eggs in any recipe. We simply combine 1 tablespoon of chia seeds with 3 tablespoons of water, let it rest and we can use it in muffins, vegetable burgers, cakes…

1. Keto Chia Seed Muffins

Stockfood

Many people, who eliminate animal products from their diet, begin to replace them with carbohydrate-rich plant foods. However, a diet too rich in carbohydrates It can lead to health problems. That is why it is convenient to add proteins in the form of legumes or their derivatives, nuts or seeds to each dish.

The most difficult thing seems to introduce proteins at breakfast time. Here I present a high protein breadsince it does not contain cereals and is made only with nut flours. And so, even if we only have toast with oil for breakfast, we already take our dose of protein.

These rolls come out very fluffy thanks to psyllium, the seed husk of a plant native to India that is used to add elasticity to gluten-free doughs.

Ingredients (8 rolls):

60 g sunflower seeds 60 g pumpkin seeds 100 g almond flour 50 g coconut flour 4 tablespoons chia seeds 40 g psyllium powder 2 teaspoons baking yeast 1 teaspoon salt 2 tablespoons extra virgin olive oil 1 teaspoon vinegar apple475 ml of warm waterSeeds to decorate: sesame, poppy, sunflower, pumpkin….

Preparation:

Preheat the oven to 200 degrees. In a high-powered blender, grind the sunflower seeds and pumpkin seeds into a fine flour. In a bowl, mix all the dry ingredients well: almond flour, coconut flour, the seeds, the chia seeds, the psyllium, the yeast and the salt. Add the oil, the vinegar and the water (it has to be lukewarm to activate the fibers) and knead more or less 1-2 minutes until forming a dough that don’t stick If it’s still too sticky after this time, add a bit more psyllium. The dough seems hard, but during baking it will rise quite a bit thanks to the reaction of yeast, vinegar and psyllium. Shape into 8 rolls and decorate with the seeds. Place them on a tray lined with parchment paper and bake for 35 minutes.

Preparation: 15 minutes
Cooking: 35 minutes

2. Oatmeal, Blueberry, and Chia Seed Muffins

Stockfood

These cupcakes are not dessert cupcakes. It’s more of a complete breakfast – oat flakes, seeds, fruit… in the form of a muffin. In this recipe we have used blueberries but we can use another fruit depending on the season such as apple cubes, cherries, raspberry, banana… Or add nuts, chocolate chips…

Ingredients (12 muffins)

120 g of fine rolled oats 3 tablespoons of chia seeds 180 g of whole wheat flour 120 g of brown sugar 2 teaspoons of baking yeast 1 teaspoon of cinnamon 275 ml of vegetable drink 90 ml of oil 1 teaspoon of apple cider vinegar 1 cup of fresh blueberries

Preparation:

In a bowl, mix the oat flakes and chia seeds. Pour the vegetable drink over the top, mix well and let rest for about 20 minutes so that the oats and chia absorb the liquid. In another bowl, mix the flour, sugar, yeast, cinnamon and a pinch of salt. Add the mixture dry the bowl with the flakes, add the oil and vinegar and mix well. Finally add the blueberries and mix carefully. Fill the molds for the muffins and bake at 200 degrees for 25 minutes.

Preparation. 20 minutes
Rest: 20 minutes
Cooking: 25 minutes

3. Whole wheat oatmeal and chia pancakes

Stockfood

We can prepare pancakes for breakfast in a much healthier version. These have whole wheat flour, oats and chia. Thanks to chia’s ability to absorb water and bind the dough, they are very easy to handle and turn, even if they do not contain eggs.

Ingredients (4-5 people):

150 g of whole wheat flour 60 g of rolled oats 3 tablespoons of chia seeds 1 teaspoon of baker’s yeast 1 pinch of salt 2 tablespoons of olive oil 400 ml of vegetable drink 1 teaspoon of vinegar

Preparation:

In a bowl, mix all the ingredients and let it rest for about 10 minutes. Heat a little oil in a nonstick skillet. When it is hot, add a spoonful of the dough and shape it into a pancake. When bubbles appear on top, turn the pancake over with a spatula. Cook on the other side and remove from the pan. If the batter is too thick and the pancakes come out too fat and don’t cook on the inside, add a little more vegetable drink. Cook the pancakes with all the batter. If you have leftover dough, you can store it in the fridge in a container for up to 3 days. The only thing to keep in mind, before baking the pancakes again, is to add a pinch of baking yeast again.

Serve the pancakes with jam, maple syrup, nut butter, fruit, coconut yogurt…

Preparation: 5 minutes
Rest: 10 minutes
Cooking: 20 minutes

4. Detox smoothie with chia seeds

Stockfood

On days with good weather, fresh breakfasts are desired, such as green smoothies. The shakes are easy to prepare and it is a good way to add fruit and vegetables to our diet.

So that they fill us longer, protein-rich foods should be addedsuch as nuts, seeds, nut creams… To this smoothie we have added chia seeds, the star superfood, with its multiple benefits.

If we need something more than a smoothie to start the day, we can prepare the thickest smoothie and serve in a bowl with granola, nuts, fruit pieces, seeds, cocoa nibs…

Ingredients (2 people):

300 ml- 500 ml of water to vegetable drink (depending on the desired consistency) 2 tablespoons of chia seeds 2 handfuls of spinach or kale 1 frozen banana or a fresh banana and a couple of ice cubes 1 small mango 1 small orange

Preparation:

Peel the orange and mango. Cut the fruit into pieces. Blend all the ingredients in a powerful blender. Add more or less liquid depending on the desired consistency. Taste the flavor and serve.

Preparation: 5 minutes