Chia seeds

    Chia seeds are rich in fiber, protein, calcium, phosphorus, zinc and polyunsaturated fat. According to the USDA, 100g of chia contains approximately: 486 calories, 42.1g of carbohydrates, 16.5g of protein, 30.7g of fat and 34.4g of fiber. A serving size of 28g of chia seeds contains 4915mg of omega-3 fatty acids and 1620mg of omega-6. In addition, 25g of the seeds provide 15% calcium, 16% zinc and 32% magnesium.

HOW TO USE CHIA SEEDS

-Egg replacement

Place 1 tablespoon of chia seeds in a glass, add 3 tablespoons of water and set aside for 15 minutes. 1/4 cup of hydrated chia seeds corresponds to approximately 1 egg unit.

-In gluten-free diets

Use chia seed flour in all types of gluten-free recipes as a 1:1 replacement for wheat flour.

-Breadmaking with chia flour

Sift the flour before using, use smaller pans and increase the cooking time by 5% (example: 60 minutes of cooking = 63 minutes).

-Before main meals

A great tip is to pour a tablespoon on a plate of salad before lunch and dinner. This procedure increases satiety and reduces the amount consumed of the main dish that follows, aiding in the weight loss process.

HOW TO CONSUME

    The seeds in their natural state can be consumed in salads, sandwiches, soups, stews, yogurts, among others. They can also be used as an egg substitute in the production of cakes, for example. Chia flour replaces wheat flour in the production of breads, cookies and in cereal flour mixes. The ideal is to consume 2 to 3 tablespoons a day, spread throughout the day, which provides 25 to 40 grams of chia seeds.