Have you ever wondered what chia seeds are good for? You've probably had chia seeds in a Keto muffin, but what are the health benefits of chia seeds on the Keto Diet or any diet?
The history and health benefits of chia seeds are surprising.
Chia seeds are tiny seeds native to central and southern Mexico and parts of Guatemala. The Aztecs and Mayans valued chia seeds for their nutritional and health properties.
The Aztecs used chia seeds in religious ceremonies and offerings and as a form of currency. With the arrival of the Spanish conquistadors, they suppressed chia seeds in favor of wheat and barley.
Nowadays, chia seeds are considered one of many superfoods. They are rich in omega-3 fatty acids, antioxidants, vitamins, and minerals and have many culinary uses.
How Are Chia Seeds Used In The Keto Diet?
Chia seeds are versatile and can be used in various ways in Keto foods due to their mild flavor, nutritional benefits, and unique gelling properties. Below are some common uses of chia seeds in foods:
Smoothies:
Adding chia seeds to smoothies is a popular way to boost nutritional content. They provide fiber, omega-3 fatty acids, and protein, making the smoothie more filling and nutritious.
Puddings:
Chia pudding is made by soaking chia seeds in a liquid such as almond or coconut milk until they form a gel-like consistency. This can be flavored with sweeteners, vanilla, cocoa, or fruit for a healthy dessert or breakfast.
Baking:
Chia seeds can be used to bake keto muffins, bread, cookies, and energy bars. They add a nutritional boost and can help retain moisture in baked goods.
Egg Substitute for vegetarians:
Chia seeds can be used as an egg substitute in vegan baking. Mixing 1 tablespoon of chia seeds with 2.5 tablespoons of water creates a gel that can replace one egg in recipes.
Salads and Yogurt:
Sprinkle chia seeds on salads or mix them into yogurt for added crunch and nutritional benefits.
Energy Bars and Snacks:
Chia seeds are often included in homemade or commercial energy bars and snack bites for their energy-boosting properties and nutritional content.
Thickening Agent:
Chia seeds can be a thickening agent in soups, sauces, and gravies because they absorb water and form a gel.
Drinks:
Chia seeds can be added to drinks like juices, teas, or water. They absorb liquid and create a gel-like texture, often used in beverages like chia fresca.
Jam:
Chia seeds can be used to make quick, no-cook jam by mixing them with mashed fruit and a sweetener. The chia seeds help thicken the mixture naturally.
Crackers:
Incorporate chia seeds into homemade cracker recipes for added crunch and nutritional value.
These uses take advantage of chia seeds' ability to absorb liquid and form a gel and their nutritional benefits, making them a versatile ingredient in a wide range of Keto dishes.
Below is a keto-friendly chia seed muffin recipe that includes protein powder. These muffins are low in carbs and high in healthy fats and protein, making them perfect for a keto diet.
Keto Chia Seed Protein Muffin Recipe
Ingredients:
1 cup almond flour 1/4 cup coconut flour 1/4 cup protein powder (vanilla or unflavored) 1/4 cup chia seeds 1/2 cup erythritol or another keto-friendly sweetener of your preference 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1 tsp ground cinnamon 3 large eggs 1/2 cup unsweetened almond milk (or any keto-friendly milk such as coconut milk) 1/4 cup melted coconut oil or butter 1 tsp vanilla extract *1/2 cup blueberries or other low-carb berries (optional)
*You can use blueberries or berries of your choice as a topping or garnish to the top of your blueberries.
Instructions:
Preheat the Oven:
Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or spray with non-stick cooking spray.
Mix Dry Ingredients:
Whisk together the almond flour, coconut flour, protein powder, chia seeds, erythritol, baking powder, baking soda, salt, and cinnamon in a large bowl.
Mix Wet Ingredients:
In a separate bowl, beat the eggs. Add the almond milk, melted coconut oil, and vanilla extract, mixing until well combined.
Combine Ingredients:
Pour the wet ingredients into the dry ingredients and mix until just combined. Be careful not to overmix.
Add Fruit:
If using, gently fold in the blueberries or other low-carb berries.
Fill Muffin Tins:
Divide the batter evenly among the muffin cups, filling each about 3/4 full.
Bake:
Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Cool and Serve:
Allow the muffins to cool in the pan for a few minutes, then transfer to a wire rack to cool completely.
These keto chia seed protein muffins are delicious and perfect for a quick breakfast or snack. They can be stored in an airtight container at room temperature for a few days or in the refrigerator for up to a week. You can freeze them for more extended storage for 2-3 months.
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