Flax Seeds vs Chia Seeds: Nutrition, Benefits, & Uses

Rose says chia seeds can be consumed whole or ground. When whole, they provide a welcome crunch to boost satiety and work well in parfaits, crackers, or jams because they tend to adapt the flavor of any dish. For ground chia, she recommends trying it in pudding, mousse, or oatmeal. “Ground chia seeds are hydrophilic, or hydrophilic, so you may need to add a little water to prevent your dish from drying out,” Cavuto says.

On the bright side, the next level of absorption makes it work great like a vegan egg, according to Cavuto. Just mix 1 tablespoon of super absorbent pellets with 2.5 tablespoons of water as an egg substitute. In general, she says even a small amount of chia has an effect in the nutrition and taste departments. “Sprinkle it on your salad, add some to a smoothie or smoothie bowl, and mix it into your favorite breakfast porridge,” she says.

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