Chia seeds are a highly nutritious seed that has increased in popularity over recent years. Some evidence is now showing that grinding the chia seeds first might be the best way to actually prepare them before eating.
However, many people don’t know how to eat chia seeds once they are ground. So in this post, we will look at the benefits of grinding chia seeds and how to use these ground chia seeds in your diet.
Why Use Ground Chia Seeds?
By grinding the chia seeds, you increase their digestibility by the body. This makes them even more nutritious for you than just eating them whole. (See Ground Chia Seeds vs Whole to learn more about why this is)
Grinding chia seeds is also a great alternative to soaking chia seeds, which is very common, but not the only way you have to eat chia seeds for maximum benefits. (Can You Eat Chia Seeds without Soaking? and Can You Eat Chia Seeds Raw?)
However, soaking chia seeds is still a good option for maximizing nutrient uptake. (See Chia Seeds Soaked in Water Overnight Benefits) But, some studies may suggest that grinding chia seeds is an even better option and allows even more nutrient uptake. This is why I started grinding my chia seeds now instead of soaking them.
Ground Chia Seeds Benefits
Ground chia seeds are a versatile and nutritious ingredient that can be used in various ways to boost the nutrition of your meals and snacks. These tiny seeds are packed with fiber, protein, and healthy fats, making them a great addition to any diet.
To learn about all the benefits of ground chia seeds, see Ground Chia Seeds Benefits.
How to Use Ground Chia Seeds
Here are some ways to start incorporating and using ground chia seeds in your diet. (See also Ground Chia Seed Recipes)
Topping
One popular way to use ground chia seeds is as a topping for yogurt, oatmeal, and cereal. They can also be added to smoothies, in baking recipes, or sprinkled on top of a salad. (See How to Eat Chia Seeds with Yogurt)
In fact, our favorite way to use them is to sprinkle them on top of our breakfast oatmeal to increase its nutritional content.
Gluten-Free Replacement for Wheat Flour or Grains
Chia seeds are also gluten-free and can be used as a replacement for wheat flour or other grains in recipes. Just use them as a 1:1 replacement for wheat flour.
Thickener
Another popular way to use ground chia seeds is as a thickener in recipes. Chia seeds absorb liquid and expand, creating a gel-like consistency. This makes them a great thickener for puddings, custards, and jams. To use ground chia seeds as a thickener, simply mix them with a liquid of your choice and let them sit for a few minutes to thicken. This is a great way to make a healthy alternative to traditional pudding or custard. (You can also make with is called chia seed pudding, see Ground Chia Seed Pudding Guide and Recipe)
Egg Replacement
Ground chia seeds can also be used as a replacement for eggs in baking recipes. To use them as an egg replacement, mix 1 tablespoon of ground chia seeds with 3 tablespoons of water and let it sit for a few minutes. This mixture can be used as a replacement for one egg in most baking recipes. This is a great option for those who are vegan or have an egg allergy. (See Chia Egg)
Chia Seed Jam
They can also be used to make a delicious and healthy chia seed jam. Simply mix some ground chia seeds with some fruit of your choice and a sweetener of your choice, and let it sit in the fridge for a few hours to thicken.
Chia Seed Bread
Ground chia seeds can also be used to make a healthy and delicious chia seed bread. To make the bread, combine ground chia seeds, almond flour, baking powder, and salt in a bowl. Then add wet ingredients like eggs, oil, and water and mix until well combined. Bake in the oven for about 25-30 minutes. This bread is a great option for those who are gluten-free or looking to reduce their carbohydrate intake.
Coating
Ground chia seeds can also be used as a coating for tofu, fish, and vegetables. To use them as a coating, simply mix ground chia seeds with some spices of your choice, and then coat your protein or vegetables with the mixture. Bake or sauté as usual.
This is a great way to add some extra nutrients and texture to your meals.
Chia Seed Crackers
Ground chia seeds can also be used to make a healthy and delicious chia seed crackers. To make the crackers, mix ground chia seeds, almond flour, and spices of your choice. Add water or oil and mix until it forms a dough. Roll the dough out and cut into crackers, then bake in the oven for about 15-20 minutes. These crackers are a great option for those looking for a healthy alternative to traditional crackers.
Key Takeaways
In conclusion, ground chia seeds are a versatile and nutritious ingredient that can be used in various ways to boost the nutrition of your meals and snacks. They can be used as a thickener, egg replacement, topping, bread, coating, and crackers. They are gluten-free and can be used as a replacement for wheat flour or other grains in recipes.
They are also a great source of fiber, protein, and healthy fats, making them a great addition to any diet. With so many ways to use ground chia seeds, it’s easy to incorporate them into your meals and snacks and enjoy the many health benefits they offer. Just make sure to start out with a smaller amount of chia seeds and increase this amount over time. The additional fiber can overload your digestive system if you are not used to consuming lots of fiber. (See Dangers of Chia Seeds)
(If you are trying to lose weight, you may want to look at some other ways to use chia seeds at How to Use Chia Seeds for Weight Loss)
Lance has been passionate about the plant-based diet and we have been following a whole food plant-based diet for over 5 years. We focus on health, natural healing, weight management, animal rights, and the health of the planet and environment by focusing on whole plant-based foods and sustainable practices.
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