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Some food trends pass off quickly, while others are here to stay. The obsession and adoration of chia seeds across the world is something that looks permanent in the near future due to them being super healthy. So, when it comes to starting your day with a nutritious meal, chia seeds are a tiny superfood that packs a big punch. These small but mighty seeds have gained immense popularity in recent years for their numerous health benefits and versatility in breakfast recipes.
Chia, hailed as a superfood, is a nutritional powerhouse. It's renowned for its rich blend of omega-3 fatty acids, antioxidants, fibre, protein, and an array of vitamins and minerals. In just one ounce of chia seeds, you'll find approximately 140 calories, offering 4 grams of protein, 9 grams of healthy fats, and 12 grams of carbohydrates, with 10 grams attributed to dietary fibre.
While you might have heard in the past about how you should add them to your breakfast routine, let us answer all the why’s and how’s for you today. Not only will we explore the many advantages of adding chia seeds to your morning routine, but we will also provide you with some delicious and easy-to-make chia seed breakfast recipes that have the potential to be your regular early morning quick meals.
Why Chia Seeds?
Credits - Feelgoodfoodie
Chia's notable fibre content can play a pivotal role in maintaining a health-conscious diet. Although there may be no official daily chia seed intake guideline, a mere 1-ounce serving can nearly satisfy half of your daily fibre needs while boosting your vitamin and mineral intake.
Whether consumed on its own or incorporated into various recipes, adding 1-2 servings of chia to your diet can unlock the benefits of this mineral-rich, energy-boosting superfood. This can be particularly helpful for those looking to manage their weight.
Additionally, chia seeds are rich in omega-3 fatty acids, which are known for their heart-healthy benefits. They also provide a good dose of protein, making them a fantastic option for vegans and vegetarians to meet their early morning protein needs.
5 Health Benefits For Breakfast Enthusiasts
Here are a few specific reasons why you should include chia seeds on your breakfast menu:
Sustained Energy: Chia seeds are a source of sustained energy, thanks to their combination of complex carbohydrates, fibre, and healthy fats. This makes them an ideal choice for breakfast, helping you stay energised throughout the morning and beyond.
Weight Loss: As mentioned earlier, the high fibre content in chia seeds helps control appetite and prevent overeating. They absorb liquid and expand in your stomach, and as a result, you feel full and satiated.
Digestion: Chia seeds are gentle on the digestive system and can help regulate bowel movements due to their fibre content. This can alleviate common morning digestive issues. A lot of people have water with soaked chia seeds the first thing in the morning due to this advantage.
Omega-3 Boost: Chia seeds are one of the best plant-based sources of omega-3 fatty acids, which are essential for brain health and can reduce the risk of heart disease.
Hydration: When soaked in liquid, chia seeds form a gel-like consistency. This property can help with hydration, as they retain water, making them a great addition to your morning routine, especially if you struggle to drink enough water.
Top 5 Delicious Chia Seed Breakfast Recipes
Here are 5 amazing chia seed recipes fit for breakfast:
Recipe - Simply Quinoa
Chia Pudding: This classic chia seed breakfast is simple as well as versatile. The beauty of the dish is that you can customise it with whatever ingredients you like. Mix 2-3 tablespoons of chia seeds with your choice of milk (dairy, almond, coconut, or soy), add a touch of sweetener and vanilla extract, and let it sit in the refrigerator overnight. Top with fresh seasonal fruits, nuts, and honey in the morning. Bite into this creamy delight and enjoy.
Chia Parfait: Layer chia pudding with Greek yoghurt and lots of fresh berries for a visually appealing and nutritious breakfast parfait. The fibre from chia, the protein from yoghurt, and the antioxidants from the berries make a meal that is super healthy. Drizzle with honey for extra sweetness.
Chia Smoothie: Boost your morning smoothie by adding a tablespoon of chia seeds. They’ll not only add thickness but also provide extra nutrients. Blend with your favourite fruits, greens, and yoghurt for a nutritious breakfast on the go. This recipe is especially great for all the early-morning gym rats.
Chia Oatmeal: Combine chia seeds with your regular oatmeal for added texture and nutrition. Cook them together in milk or water, and then top with nuts like pista, cashews and almonds, flax and sunflower seeds, and a sprinkle of cinnamon for a warming breakfast. This recipe is perfect for Indian autumn, when you need something warm to begin your day.
Chia Pancakes: For a weekend treat, make your pancakes super healthy by adding chia seeds to your sweet batter. They add a nice crunch and boost the nutritional value of your pancakes. So, while you can serve these pancakes as a weekend cheat breakfast meal, adding chia makes that a lot more healthy.
