Chia seeds are especially nutritious, but there are three aspects that have made them great protagonists of healthy eating and also vegetarian eating: their rich in fiber, protein and omega-3.

The discovery of chia and its benefits is not new. These seeds They come to us from Mexico and Guatemalawhere the native peoples of this area already had them as something very precious. In fact, they valued them to the point that they became currency, like salt in ancient Rome or beer (different from today’s in many ways) in Egypt.

Here we will see how to take chia seeds to benefit from their main properties, especially their effect on intestinal transit, which makes them ideal for combating constipationand also to take full advantage of their omega-3s.

3 properties of chia for which you should not miss it

Let’s look at those three aspects that stand out the most in chia seeds and that make them so desirable in any diet, not just in vegetable diets:

• First, they are a great source of fibersomething essential in all diets. In the case of chia, it is mainly mucilage, which makes it a natural laxative, ideal for combating constipation.
• Second, they also have a high protein ratio. Since we will not consume them in large quantities, because the recommended daily portions are rather small, they are not primary sources, but they count!
• And, third, they are rich in antioxidants and omega-3 fatty acids. In reality, they provide us with alpha-linolenic acid (ALA), a precursor to EPA and DHA, which are the omega-3s that we find, for example, in fish. Therefore, it is very important that we know how to take advantage of the alpha-linolenic acid in chia in the recipes and dressings that we prepare.

How to take chia for constipation

A way of eating chia that has become popular is chia pudding. It involves letting the seeds soak for a while in a liquid, which can be water, a vegetable drink, juice or even yogurt.

This way of taking it is ideal, because the seeds swell, doubling their volume, and mucilage appears. This precious chia gel is a excellent lubricant that facilitates intestinal transit; an ideal weapon against constipation that we can also achieve with flax seeds, preparing them in the same way.

The mucilage appears with the soaking in liquid both the whole seed and the split, ground or crushed seed.

He soaking with ground or broken seed It can be shorter (since the mucilage is formed in minutes) and it ensures the availability of nutrients as the shell is split. And the protective side of the seeds is designed so that they travel through our digestive system without suffering damage.

If we take the whole seeds without soaking We also have the option of chewing them wellso that the mucilage is released, but it is much more complicated and we will not always have the time or discipline to do it.

How to make the most of your omega-3

To take advantage of the nutrients in chia, as we have seen, it is advisable to grind, break or chew it very well. Here we give priority to the first two, simpler options. In this case we have to take into account one more aspect.

ALA degrades with exposure to heat, sun, and oxygen, so If we buy the whole chia and grind it at homeonce ground it should be used immediately or stored in the freezer. This way we can take advantage of it as a source of omega 3 and antioxidants.

If we buy ground chia seeds –better cold–, they must also be stored under vacuum at least refrigerated. The same thing happens, in both cases, with other seeds such as flax seeds, which are also rich in omega-3.

3 very nutritious chia recipes

In these three recipes with chia we are going to prepare them in such a way that we can take full advantage of their mucilage and their effect on intestinal transit, in addition to their omega-3 fatty acids and other multiple nutrients.

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1. Rice with mango and chia

We start with a quick and simple recipe inspired by Mango sticky ricea typical Southeast Asian recipe.

This delicious dessert It can be made with the seasonal fruit you prefer, and you can change coconut milk for another vegetable drink of your choice. However, The coconut and mango combination is absolutely delicious.and has the nutritional addition of chia.

Ingredients for two servings:

• 4 tablespoons ground chia seeds
• 400 ml coconut milk
• 200 g steamed rice (already cooked)
• 1 handle
• sweetener to taste
• dehydrated coconut (optional)

Preparation:

1. Grind the chia seeds together with the coconut milk. If they were already ground, just beat them. Reserve it in a container while the mucilage forms.
2. Peel the mango, cut it into strips and place it in two bowls or plates.
3. Mix the rice with at least half of the coconut milk with chia and divide it between the two bowls.
4. Pour the rest of the milk with chia on top.
5. You can decorate with some whole chia seeds and dehydrated coconut.

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2. Green smoothie with yogurt and chia

Here we combine a natural probiotic like yogurt along with the wonders of chia mucilage, two true champions against constipation.

Although this recipe resembles the typical chia pudding, we are looking for a lighter texture. In any case, we are also interested in breaking the chia seeds if we buy them whole and not ground.

This smoothie is a base, so you can add fruit rich in vitamin C, lemon juice, do not sweeten it, or add more fruit.

Ingredients for one serving:

• 125 g unsweetened vegetable yogurt
• 1 tablespoon ground chia seeds
• 200 ml of water or fortified oat or soy vegetable drink
• 2 handfuls of seasonal green leaf, without stems, always alternating it if it is shaken daily
• 1 ripe banana (can be frozen)
• sweetener to taste (can be a couple of pitted dates)
• fruit rich in vitamin C, lemon juice or more fruit (optional).

Preparation:

1. Add the water or vegetable drink to the chia and blend or blend.
2. Let it sit for the mucilage to appear while you wash and prepare the green leaves and fruit.
3. Add the rest of the ingredients and beat until smooth. You can add more liquid if necessary.

Consume during the next few hours and refrigerate if you are not going to drink it right away.

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3. Chia and seeds vinaigrette

Chia will help us thicken this vinaigrette, making it easier than ever for us to take advantage of its nutrients, as well as the mucilage.

Ingredients for the vinaigrette:

• 1 level tablespoon freshly ground chia seeds
• 40 ml extra virgin olive oil
• 10 ml of orange, lime or lemon juice
• 1 tablespoon of sweet orange compote, figs or another that we like
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic powder
• 1 pinch of salt

Preparation:

1. Mix all the ingredients with the ground chia.
2. Pour over the salad when the mucilage has formed.

Salad ideas to use chia vinaigrette:

This type of citrus and very nutritious vinaigrette is ideal for a salad with green leaves and tofuwhich has a neutral flavor and can work very well.

We can recreate an arugula and goat cheese salad with silken tofu and this vinaigrette.

Duck sprouts and nutsas well as other green leaves and vegetables that provide fiber.

Healthy weekly menu for constipation

In this week’s downloadable menu we have specially included fiber-rich recipes and in ingredients that help improve intestinal transit. Chia is one of the protagonists, although not the only one.

Both chia and other seeds are a good way to enrich and complement our menus. Although in many recipes chia seeds are used only as «toppings» or decoration, as is the case with sprouts, they are a source of essential nutrients for our body.

Can add the seeds to creams and soups at the time of servingwhen they are already warm, although it is best to consume them cold. In this menu we incorporate several recipes with chia and we encourage you to use other seeds, nuts and sprouts in all preparations that you like.