• Chia seed recipes
• Easy to prepare
• Benefits of Spanish Sage

Superfoods continue to dominate the health food market. Praised for their nutritional and health-promoting properties, they are recommended as a valuable addition to a balanced diet. Spanish sage, commonly known as chia, belongs to this group.

No wonder, because small (black, gray, or white) seeds contain a veritable wealth of nutrients, macro- and trace elements, and B vitamins. Aware of the value of chia seeds, recipes with chia seeds should be permanently included in your daily diet.

In addition to their health and physical benefits, chia seeds are incredibly versatile. They can be used in a variety of ways in the kitchen—they can be the main ingredient in a dish or a complementary side dish—it all depends on your creativity.

Chia seeds - recipes

Spanish sage is particularly known for its hydrophilic properties. Each seed can absorb 10 times its weight in water, forming a hydrogel coating around the swollen seeds. This property makes chia an excellent gelling and thickening agent.

Easy to prepare

The question remains, however: how do you eat chia seeds ? Added to a smoothie, they absorb fruit and vegetable juices, making the cocktail more nutritious. Sage swells in the stomach, creating a feeling of fullness, and its high fiber content has a positive effect on subsequent digestive processes.

Because chia seeds are low in carbohydrates, they're a great addition to the diet for people trying to lose weight. In hot weather, it's worth making a drink called chia fresca : for every 300 ml of cold water (coconut water is optional), add about 2 tablespoons of chia seeds and a teaspoon of something sweet—honey, maple syrup, or stevia. Mix everything, add freshly squeezed lemon juice, a mint leaf, and chill in the refrigerator. This creates a refreshing homemade isotonic drink. It protects against dehydration and hydrates the body from within.

Benefits of Spanish Sage

Spanish sage slows the breakdown of carbohydrates and the absorption of sugar, making it a great support for a diabetic diet. Ground seeds can be mixed with flour and added whole to various baked goods—breads, cakes, pancakes, and crepes.

You can also use it to thicken soups and sauces. Spanish sage contains a lot of calcium and valuable protein, making it an excellent addition to the diets of vegans, vegetarians, bodybuilders, and athletes. As a rich source of omega-3 acids, it enables the body to function better. The ALA (alpha lipoic acid) contained in chia supports the body's overall health.

Seeds are easy to incorporate into your diet —for example, chia seeds can be added to salads or sprinkled on sandwiches. Their gelling properties also make them suitable for use in desserts. Chia seeds are a great addition to oatmeal, porridge, and all kinds of muesli, providing a substantial dose of vitamins and minerals.

You can make a delicious snack by mixing chia seeds with milk (almond or coconut), a little honey, and fresh fruit. Chill the mixture in the refrigerator for several hours before serving. You can also make jam from strawberries or raspberries: For a 300g serving of fruit, add 2 tablespoons of chia seeds and 1 tablespoon of cane sugar or date syrup. Mix everything together and pour into jars.

As you can see, there are many uses for chia seeds. You'll easily find a place for them in your kitchen.