A few
Chia Recipes and Suggestions
for Use as a Food
Sweet
molded cakes)
Ingredients:
Half cup
whole chía seeds
2
heaping cups flour
1
tablespoon baking powder
1 cup
sugar
3 whole
eggs
1/2 cup
canola oil
PAM
spray or equivalent
half
cup 1% milk
1
tablespoon vanilla
powered
sugar (optional)
Bundt
cake mold or jello molds
-
Preheat oven to 350 degrees
-
Spray the mold/s with PAM
-
In a
bowl, mix the flour, baking powder, chía seeds, and sugar.
-
In a
separate bowl, with a spatula, beat the eggs with the oil, milk
and vanilla.
-
Add
the egg mixture to the flour mixture until completely mixed
together.
-
Fill
the mold/s with the batter.
-
Bake
in a medium oven (350 degrees) for about 25 minutes (Individual
molds should bake for a shorter period of time).
·
Remove
the mold/s from the oven and let cool on a rack a few minutes until
the cake/s can be easily removed from the mold/s.
Chia gel: a food extender/calorie displacer
The gel can be added to
creamy/liquid food items such as jelly, jam, yogurt, mustard,
ketchup, salad dressing, margarine, barbecue sauce, puddings, etc.
The gel doesn’t affect flavors, offers nutritional benefits, and
cuts calories by decreasing the amount of the food item being
extended or displaced.
-
Use
a 9:1 ratio (water to whole chia seeds).
-
Pour
water into a sealable plastic container.
-
Slowly pour chia seeds into water while briskly mixing with wire
whisk.
-
Wait
a few minutes then whisk again.
-
Let
mixture stand about 10 minutes.
-
Whisk again before using.
-
Store in refrigerator in a covered container.
-
The
chia gel will keep for up to 2 weeks.
You’ll
need to experiment to find the ratio of chia gel: food item that you
prefer.
Example:
Peanut butter & margarine extender
Mix 2
tablespoons of peanut butter or margarine for every ½ tablespoon
chia gel.
Mix
well.
Note:
Soaking in the water has softened the chia gel seeds, but they are
still a little crunchy.
Brownies
Brownies can be made with an inexpensive store-bought mix.
Most brownie mixes call for 2 eggs for traditional brownies, and 3
eggs for a more cake-like texture. Test samples were made with 3
eggs and 3 teaspoons of whole chia seeds. Mix seeds into batter.
Bake about 3-5 minutes FEWER than the mix directions indicate.
Chia seeds as garnish
The
easiest way to incorporate chia into your diet is to simply sprinkle
¼ - 1 teaspoon of whole seeds into foods like:
Couscous
Eggs
(sprinkle on, or add while beating eggs)
Muffins
(mix into batter)
Oatmeal
Quesadillas (sprinkle on cheese before grilling)
Salads
Salad
dressing
Sandwiches (grilled cheese, peanut butter)
Smoothies
Soups
Tabouli
And much
more
(Chilled
chía water)
This is best prepared
just before serving, as the longer the chia seeds are in the water,
the thicker and more gel-like the beverage becomes (see chia gel
recipe on next page). We recommend you make small batches the first
few times, and experiment with the amount of chia seeds to determine
how large or small an amount of seed you prefer.
Ingredients:
1/3-1/2
cup whole chía seeds
10 cups
of water)
half
cup lime juice (or to taste)
1 cup
sugar (or to taste)
-
Pour
the lime juice and sugar into the water and stir until the sugar
is dissolved.
-
Add
the chía seeds to the above
ingredients.
-
Shake or stir vigorously and serve cold.
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