Chia seed recipes: Application and many ideas for superfoods for breakfast!

So small and yet super healthy and nutrient-rich – chia seeds are considered a real superfood and are becoming increasingly popular among people who pay attention to a healthy diet. Superfoods are foods that are very rich in healthy ingredients and have a positive effect on our health. But chia seeds are low carb and how can you cook with them? Which is healthier – conventional flax seeds or chia seeds? We'll tell you the answers to these and many other questions, as well as many delicious and quick recipes, in our article!

Chia seeds come from the plant “Salvia hispanica,” which is native to parts of Mexico and Guatemala. Whether as a salad topping, in bread or as a delicious pudding - the seeds have become extremely popular in the last 3-4 years and are now an integral part of a healthy diet. But the small grains played an essential role in the diet of the Mayans and Aztecs 5,000 years ago and served as an important source of energy. Translated, chia means “strength” and rightly so - the content of fiber, healthy omega-3 fatty acids, antioxidants and vitamins in the tiny seeds is surprisingly high!

Nutritional values ​​– How healthy are chia seeds?

If we take a closer look at their nutritional values, it shouldn't surprise us that they are also referred to as the gold of the Mayans and Aztecs. Since the small grains are very high in protein, you should definitely add a few chia recipes to your diet if you follow a vegan or vegetarian diet. In addition, chia seeds contain 15 times more magnesium than broccoli, 10 times more omega-3 fatty acids than salmon and 5 times more calcium than milk.

Nutritional values ​​per 100 grams:

  • 446 calories
  • 31.2 grams of fat
  • 22 grams of it – healthy omega-3 fatty acids
  • 4.5 grams of carbohydrates
  • 0.7 grams of it sugar
  • 21 grams of protein
  • 37 grams of fiber
  • Chia seeds are, among other things, very rich in vitamin B1, B3 and vitamin E, which ensure beautiful skin and hair and have a positive effect on the immune system.

The correct preparation and application

What makes chia seeds so special is that when soaked in water, milk or yogurt, they increase in volume tenfold. And for this reason, caution is advised here - under no circumstances should you consume chia like muesli or oatmeal. The recommended daily dose is around 15 grams - so 2 tablespoons are completely sufficient for a healthy and filling breakfast. But how exactly do you eat? The small grains can be used in many different ways in the kitchen - raw, roasted, ground or soaked for a delicious chia pudding. You can even bake!

For most chia recipes you can use the grains raw. In this way you can prepare many delicious and healthy smoothies or even a chia chocolate pudding low carb. Sprinkled over a salad as a topping, they create a slightly crunchy effect. Would you like to try some of our delicious yogurt recipes, but don't know how long to soak the chia seeds? As a rule of thumb, there are 3 tablespoons of chia for every 200 ml of liquid. Everything is stirred well and left to cool for at least 4-5 hours, preferably overnight - the longer they are soaked, the more they will swell. Whether you choose a preparation with milk, water, yoghurt or withvegan milk alternativesThe decision depends only on your own taste. And we have good news for all vegans among you - the little miracle grains can serve as an egg substitute when baking bread and cakes. To do this, mix 1 tablespoon of chia with 3 tablespoons of water and let it soak for 15-20 minutes - the resulting consistency corresponds to 1 egg.

Which is healthier – chia seeds or flax seeds?

Flaxseed has been around since around 5000 BC. Known as a medicinal product in the 1st century BC and are therefore among the oldest plants of all. Just like chia, they are very rich in omega-3 fatty acids, protein, vitamins B1, B2 and E as well as many minerals such as potassium, zinc, calcium, phosphorus and iron. More and more people are wondering whether chia seeds or flax seeds are healthier and what are the differences between the two superfoods?

  • The price -The biggest difference between flax seeds and chia seeds is the price. While the exotic chia costs between 15 and 45 euros per kilo, organic linseeds are available in the supermarket for 3-4 euros.
  • Since the important nutrients in linseed are in the shell, they must beFlaxseeds must be ground before consumption.However, these do not last as long and should be consumed within 2-3 days. Chia seeds have a so-called polysaccharide layer on the shell and can be consumed directly.
  • Flaxseed for constipation –Since the ground flaxseeds swell in the intestines and thus really stimulate digestion, they are mostly used as a laxative.
  • Chia Together contain3 times more calcium than flaxseed.
  • In relation to all other nutrients there areprobably hardly any differences.So there is no clear answer to the question of what is healthier.

Black and white chia seeds – is there a difference between the two varieties?

There are both black and white chia seeds on the market, although the former is much more common. However, the only difference between the two varieties is the color. The nutritional values ​​of both are practically the same and there is no difference in taste.

Delicious chia seed recipes

Chia recipes are more versatile than you might think. From a preparation with milk or yogurt to deliciousLow Carb Brotwith chia seeds – it’s all there!

  • Chia seeds with milkare perfect for a healthy and balanced breakfast. To do this, soak 3 tablespoons of seeds in 200 ml of milk and let them steep for at least 30 minutes. Depending on your taste, you can then add muesli, dried fruit, fresh fruit or whatever you like. Of course, you can also use almond milk instead of cow's milk.
  • Chia seeds with yogurtare an excellent alternative to the well-known overnight oats. To do this, soak 1 tbsp in 200 grams of yoghurt, add ingredients of your choice and leave to soak in the fridge overnight.

Delicious and healthy recipes for breakfast

A bowl of yogurt or milk with granola is a classic and very popular recipe. However, most muesli mixes available on the market contain large amounts of sugar and are therefore unsuitable for losing weight. So that you don't have to miss out on your favorite breakfast, we have a recipe for homemade and healthy chia seed muesli. The best thing is that you can experiment with the ingredients. Whether you add more nuts, fresh fruit or dried fruit is up to you.

Chia seed muesli ingredients:

  • 150 grams of oat flakes
  • 150 Gramm Chia Together
  • 20 grams of sunflower seeds
  • 30 grams each of almonds and hazelnuts, chopped finely
  • 80 grams of desiccated coconut
  • 20 grams of goji berries

Preparation:

  • Preheat the oven to 130 degrees.
  • Mix all ingredients well in a bowl and spread evenly on a baking tray lined with baking paper.
  • Bake for about 20 minutes, stir once and bake for another 25 minutes.
  • Allow to cool and pour into a suitable glass.

Chia smoothie recipe

Delicious, healthy and quick to prepare – smoothies are easythe perfect breakfastfor everyone who is always in a hurry in the morning. The smoothie recipes with chia seeds are a great source of energy and ensure that you start the day fresh and fit. Our first recipe is for a chocolate smoothie that tastes like delicious cake but is totally healthy!

Healthy chocolate smoothie with chia low carb:

  • 240 ml almond milk or soy milk, unsweetened
  • 1 THE Chia Samen
  • 1 ripe and frozen banana
  • 1 tbsp organic peanut butter
  • 1 tbsp honey or agave syrup
  • 1 tbsp cocoa powder
  • 1 TL Vanilleextrakt

Preparation:

  • Place all ingredients in a powerful blender and puree until fine.
  • Optionally, you can first soak the chia seeds in the milk for 20 minutes.

Every chia smoothie recipe is prepared the same way in less than 5 minutes - put everything in the blender, puree and you're done. Below we have more delicious ideas for your healthy and quick breakfast.

Strawberries and Banana Smoothie:

  • 300 grams of strawberries, fresh or frozen
  • 1 Banana
  • 230 ml milk of your choice
  • 1 THE Chia Samen

Chia smoothie recipe with spinach and blueberries:

  • 1 banana, small
  • 400 grams of baby spinach
  • 120 grams of yogurt, low fat
  • 100 grams of berries of your choice
  • 1 THE Chia Samen
  • Fresh orange juice or water to thin the smoothie - if necessary

Recipe for weight loss: Kale smoothie with avocado

  • 170 ml coconut milk, unsweetened
  • 1 THE Chia Samen
  • 70 grams of kale
  • 140 grams of pineapple, frozen
  • 1 small apple
  • some ice cubes

Smoothie recipe with pumpkin:

  • 1 half banana, frozen
  • 3 figs, fresh
  • 50 grams of pumpkin puree
  • 1 tbsp peanut butter
  • 120 ml milk of your choice
  • 1 THE Chia Samen

Proteinreiches Vanille Smoothie:

  • 1 tbsp cocoa butter
  • 130 ml coconut milk, unsweetened
  • 1 EL Proteinpulver
  • 1 tsp coconut oil
  • 1 tbsp Vanilla extract
  • a pinch of ginger, fresh
  • 1 THE Chia Samen
  • 1 EL Honig
  • Ice cubes

Beetroot smoothie recipe:

  • 100 ml almond milk
  • 70 grams of berries of your choice
  • 30 grams of beetroot, grated
  • fresh mint
  • 1 THE Chia Samen
  • 1 tbsp lemon juice
  • 1 TL Honig

You can make chia pudding so delicious!

Among the recipes, the chia seed pudding recipe is undoubtedly the most popular. No fancy cooking utensils, no cooking and no baking - the ultimate quick breakfast for weight loss. Simply stir everything together, refrigerate overnight and you're done. And the result? A delicious, creamy pudding that is also super healthy. It can be prepared vegan, gluten-free, low-calorie, paleo, and since chia seeds are low-carb, low-carb and keto-friendly! Below we have put together a basic recipe for you, as well as many other delicious variations for recipes with chia seeds to lose weight. If you like your pudding a little runnier, consider adding a little more liquid. And everyone who wants it more firmly – a little less.

Chia seed pudding basic recipe:

  • 200 ml water or milk of your choice
  • 2 THE Chia Samen
  • Stir in and chill overnight.

Recipe with banana:

  • 110 ml almond milk
  • 1 banana, halved
  • 2 THE Chia Samen
  • 1 tsp cinnamon
  • chopped walnuts
  • Mash half of the banana and mix with the other ingredients. Make a layer of the chia banana mixture in a glass, place a few banana pieces on top, add the remaining mixture. Garnish with bananas and chopped walnuts and chill.

Chia Schoko Pudding Low Carb:

  • 3 tablespoons cocoa powder
  • 1 tbsp erythritol or other low carb sweetener
  • 1 TL Vanilleextrakt
  • chopped cocoa beans and berries to decorate

Recipe with pomegranate:

  • 430 ml coconut milk
  • 80 Gramm Chia Together
  • 1 tbsp agave syrup
  • 1 TL Vanilleextrakt
  • Pomegranate seeds, dark chocolate and coconut flakes for garnish

Mexican-style chocolate chia pudding recipe:

  • 200 ml almond milk or other vegan milk alternative
  • 2 THE Chia Samen
  • 1 tbsp cocoa powder
  • 1 teaspoon agave syrup
  • 1 tsp cinnamon
  • a pinch of cayenne pepper

As you can see, chia pudding can be prepared in many different ways and you could add anything you like. Below we have a few ideas for chia seed pudding recipes that are really worth getting up early for! And therePumpkin is now in high season, of course a recipe for chia pudding pumpkin spice should not be missing. Not only does it taste just as good as the famous Starbucks drink, but it is a very healthy and delicious breakfast for losing weight.

Pumpkin Spice Chia Pudding Ingredients:

  • 1 strong espresso
  • 170 ml canned coconut milk
  • 60 Gramm Chia Together
  • 50 grams of pumpkin puree
  • 1-2 tbsp honey or agave syrup
  • 1 TL Vanilleextrakt
  • 1/2 tsp pumpkin spice spice mix
  • 1 teaspoon pumpkin seeds to decorate.

Preparation:

  • Put the espresso, coconut milk, pumpkin puree, vanilla, honey and pumpkin spice mixture in a blender and puree until fine.
  • Stir in the chia seeds and chill overnight. Garnish with pumpkin seeds and enjoy!

For the famous onePumpkin spice mixtureyou will need the following:

  • 3 tbsp cinnamon
  • 1 EL Ingwer
  • 1 TL Nutmeg
  • 2 TL Chili pepper
  • 1 TL Nelken

Chia Samen Pudding mitBerries

  • 200 ml coconut water
  • 2 THE Chia Samen
  • 2 bananas
  • 180 grams of strawberries or other berries of your choice
  • Preparation: Soak chia seeds in coconut water and let them soak for 2 hours. Mash one banana and cut the other into small pieces. Puree some of the berries and chop the rest into small pieces. First put the chia seeds in a glass, spread strawberries over them, then add some of the banana puree and then decorate with banana and strawberry pieces.

Bake bread recipe with chia seeds

You didn't think the recipes would stop with smoothies and puddings, did you? Cooking with chia seeds can be much more interesting and versatile and the dishes you create are absolutely delicious, completely healthy and very nutritious! So why not bake bread? The recipe we have for you is low carb and tastes just as good as good old whole grain bread from the bakery!

Low Carb Chia Seed Bread Recipe:

  • 250 grams of quark
  • 3 Owner
  • 100 grams of almond flour
  • 2 THE Kokosmehl
  • 3 tbsp psyllium husks
  • 30 Gramm Chia Together
  • 1 tsp baking powder
  • a pinch of salt
  • Sunflower seeds

Preparation:

  • Preheat oven to 180 degrees.
  • Line a small baking dish with baking paper.
  • Put the quark and eggs in a bowl and mix with a hand mixer until smooth.
  • Add almond flour, coconut flour, baking powder and salt and mix everything well.
  • Then add psyllium husks, chia seeds and sunflower seeds and mix well again.
  • Pour the dough into the baking dish and let it rest for 15 minutes.
  • Bake the chia bread for 45 minutes.

More recipes with chia seeds for weight loss – make your own jam

Coffee and a fresh roll with jam – that’s what breakfast looks like for many people in the morning. However, the finished spreads contain far too much sugar, and even though they are delicious, they are not particularly figure-friendly. So throw them all away because we have the solution for you and that is chia jam. Yes, thanks to the small seeds you can have a totally healthy and super tasty spread on the table in less than 20 minutes! Which fruit you use depends on your own taste. For example, the classic strawberry and raspberry jam taste incredibly good.

Ingredients for the chia jam:

  • 200 grams of fruit of your choice, fresh or frozen
  • 2 THE Chia Samen
  • 1 tbsp freshly squeezed lemon juice
  • 1-2 tbsp honey - depending on how sweet you want the chia jam.

Chia jam preparation:

  • Cut the fruit into small pieces, put it in a pot and bring to the boil over medium heat.
  • Remove from heat and let cool briefly.
  • Stir in chia seeds, honey and lemon juice and let sit for 5 minutes.
  • Then place in a suitable container, close and refrigerate overnight.

Healthy chocolate chip cookies

Chocolate chip cookies for breakfast? Doesn't that sound good? The combination of chia seeds and delicious andhealthy peanut butterThis recipe ensures that you start the day fresh and fit.

Chia Kekse Zutaten:

  • 250 grams of peanut butter
  • 1 Tbsp Coconut milk
  • 50 grams of coconut blossom sugar
  • 1 THE Chia Samen
  • 1 TL Vanilleextrakt
  • 1 tbsp cocoa powder
  • a pinch of salt

Preparation:

  • Preheat the oven to 180 degrees.
  • Put all ingredients in a bowl and mix well.
  • Form small cookies and place them on a baking sheet lined with baking paper. Flatten slightly with a fork.
  • Bake for about 10 minutes and let cool completely.

Make your own muesli bars

Healthy, tasty, made from just a few ingredients and prepared quickly – theseMuesli bars without sugarare the perfect snack for on the go.

Healthy chia seed muesli bars:

  • about 14-15 dates
  • 2 THE Chia Samen
  • 70 grams of peanut butter
  • 30 grams of peanuts, raw
  • 1 Tbsp Cocoa

Preparation:

  • Place all ingredients in a high-powered blender and process until everything is well mixed.
  • Spread the mixture on a baking tray lined with baking paper and smooth it out.
  • Place in the refrigerator for at least 50 minutes and then cut into bars.

Vegan pancakes

Pancakes – who doesn’t love them? And even if you follow a vegan diet, that doesn't mean you have to go without these delicacies.Vegan bakingIt's a real challenge, but with a few suitable substitutions anything is possible! Eggs serve as a binding agent in baked goods. Common egg substitutes are both chia seeds and flax seeds, which are processed into a gel together with a little liquid.

Chia pancakes ingredients:

  • 120 ml almond milk or other vegan milk alternative
  • 1 banana, mashed to a pulp
  • 1 Tbsp Coconut milk
  • 1 tbsp agave syrup
  • 1 TL Chia Samen
  • 1 TL Vanilleextrakt
  • a splash of apple cider vinegar
  • 160 grams of whole wheat flour
  • 1 THE Backpulver
  • 1 tsp cinnamon
  • a pinch of salt

Preparation:

  • Mix the almond milk, banana, coconut oil, agave syrup, vanilla and vinegar with the chia seeds and let it soak for 10 minutes.
  • Add the flour, baking powder, cinnamon and salt and mix everything into a smooth dough.
  • Heat a non-stick pan over medium heat.
  • Add small portions of the batter and cook the pancakes for about 6-8 minutes per side. Turn carefully and bake for another 6 minutes.

Ate too many chia seeds and now what?

Even though chia seeds are considered a superfood and healthy, some caution should be exercised when consuming them. Since they quickly absorb ten times their weight when soaked and are very high in fiber, it is very important to drink enough water. For this reason, the recommended daily dose for the small grains is 15 grams.

  • Gastrointestinal problems –Too much fiber consumed can cause various problems in some people, such as abdominal pain, gas and bloating.
  • constipation –If you don't drink enough water, you may suffer from constipation after consuming it.
  • allergies –Chia seeds come from the same family as mint, rosemary, thyme and sage. So if you are allergic to any of these plants, we recommend that you avoid consuming chia.

Are chia seeds suitable for babies?

The likelihood that exotic superfoods that come from other countries contain pesticide or pesticide residues is quite high. For this reason, we would advise against giving your baby chia. The baby's menu should primarily consist of seasonal and regional foods.