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

By soaking them in vegetable milk, we They allow you to prepare delicious chia puddingsto which you can add fruits, oat flakes, nuts… and make endless combinations ideal for breakfast. but they exist many other options.

I will tell you why it is worth including chia seeds at breakfast and I will 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 plant kingdom in omega-3 fatty acids.

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 and 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 on their own and can be added to any preparation such as breakfast cereals, porridgebreads, yogurt, curries, vegetable puree, smoothiessprinkle on salads, toast…In addition, unlike flax seeds, which have similar properties, no need to grind them to enjoy its benefits.

grtoDue to their content of mucilage, a type of soluble fiber, when they come into contact with water they form a sticky gel and They 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

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

The most difficult thing seems to be introducing proteins at breakfast time. Here I present to you a protein rich 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 get our dose of protein.

These rolls come out very spongy thanks to psyllium, the seed shell of a plant native to India that is used to provide 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 apple cider vinegar
• 475 ml of warm water
• Seeds to decorate: sesame, poppy, sunflower, pumpkin….

Preparation:

1. Preheat the oven to 200 degrees.
2. In a powerful blender, grind the sunflower seeds and pumpkin seeds until you obtain a fine flour.
3. In a bowl, mix all the dry ingredients well: almond flour, coconut flour, seed flour, chia seeds, psyllium, yeast and salt.
4. Add the oil, vinegar and water (it must be warm to activate the fibers) and knead for about 1-2 minutes until it forms a dough that does not stick. If it is still too sticky after this time, add a little more psyllium. The dough seems hard, but during baking it will rise quite a bit thanks to the reaction of yeast, vinegar and psyllium.
5. Form 8 buns 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

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

Ingredients (12 muffins)

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

Preparation:

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

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

3. Whole grain oatmeal and chia pancakes

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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 whole wheat flour
• 60 g oat flakes
• 3 tablespoons chia seeds
• 1 teaspoon baking yeast
• 1 pinch of salt
• 2 tablespoons olive oil
• 400 ml of vegetable drink
• 1 teaspoon vinegar

Preparation:

1. In a bowl, mix all the ingredients and let it rest for about 10 minutes.
2. Heat a little oil in a non-stick frying pan. When it is hot, add a tablespoon of the dough and shape it into a pancake. When bubbles appear on top, flip the pancake with a spatula. Cook on the other side and remove from the pan.
3. If the batter is too thick and the pancakes come out too thick and do not cook inside, add a little more vegetable drink.
4. Cook the pancakes with all the dough. If you have leftover dough, you can store it in the refrigerator in a container for up to 3 days. The only thing you have to keep in mind, before cooking 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

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During days with good weather, fresh breakfasts are desired, such as green smoothies. Smoothies are easy to prepare and are a good way to add fruit and vegetables to our diet.

So that they satisfy us longer, It is advisable to add foods rich in proteinsuch as nuts, seeds, nut creams… To this smoothie we have added chia seeds, the star superfood, with its multiple benefits.

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

Ingredients (2 people):

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

Preparation:

1. We peel the orange and the mango.
2. We cut the fruit into pieces.
3. We beat all the ingredients in a powerful blender.
4. We add more or less liquid depending on the desired consistency.
5. We test the flavor and serve.

Preparation: 5 minutes