Content
Chia flour is obtained from the milling of chia seeds, providing practically the same benefits as these seeds. It can be used in dishes such as breaded, functional cake dough or added to yogurt and vitamins, making it a great option for those who want to lose weight.
Among the main health benefits of chia flour are:
- Improve the functioning of the intestine, fighting constipation;
- Help to lose weight, by increasing the feeling of satiety due to its high fiber content;
- Relax and improve your mood, as it is rich in magnesium;
- Act as anti-inflammatory, for containing omega-3;
- Prevent anemia, due to its high iron content;
- Improve skin, hair and vision, as it contains vitamin A;
- Improve bone health due to its high calcium content;
- Help control cholesterol, as it is rich in omega-3.
Ideally, the chia flour should be stored in a closed container kept in the cupboard, so that it does not stay in contact with light and air, as this will keep its nutrients for longer.
Nutritional information
The following table provides the nutritional information for 1 tablespoon of chia flour, which is equivalent to 15 g.
Nutrient | Chia Flour |
Energy | 79 kcal |
Carbohydrate | 6 g |
Protein | 2.9 g |
Fat | 4.8 g |
Omega 3 | 3 g |
Fiber | 5.3 g |
Magnesium | 50 mg |
Selenium | 8.3 mcg |
Zinc | 0.69 mg |
Chia flour can be found in supermarkets and nutrition stores and can be sold in sealed or bulk packages.
How to use and Recipes
Chia flour can be added in juices, vitamins, porridges and pasta for cakes, pies and breads, replacing part of the white flour that is normally used in these recipes.
Here are 2 easy recipes with this flour:
1. Apple cake with chia
Ingredients:
- 2 apples with chopped skin
- 1 tablespoon of vanilla essence
- 3 eggs
- 1 ½ cup demerara sugar
- 2/3 cup of coconut or sunflower oil
- 1 cup wholemeal flour
- 1 cup of chia flour
- 1 cup rolled oats
- 1 tablespoon baking powder
- 1 tablespoon ground cinnamon
- 1/2 cup chopped nuts or chestnuts
- 3/4 cup milk
- ½ cup of raisins
Preparation mode:
Beat the eggs, sugar, oil and apple peels in a blender. In a bowl, mix wholemeal flour, oats and chia flour, then add the chopped apples, nuts, raisins and cinnamon. Add the blender mixture to the dough, and finally add the vanilla essence and yeast. Stir well and in a preheated oven at 180ºC for about 40 minutes.
2. Easy Chia Brownie
Ingredients:
- 1 and 1/2 cup rice flour
- 3 eggs
- 1 cup demerara sugar
- 1 and 1/2 cup unsweetened cocoa powder
- 1 pinch of salt
- ¼ cup of coconut oil
- 2 tablespoons of vanilla essence
- Chopped chestnuts
- 1 teaspoon baking powder
- 2 cups of rice milk
- Chia to sprinkle
Preparation mode:
Mix all ingredients, place on a baking sheet and sprinkle the chia. Bake over medium heat for 15 minutes. When serving, sprinkle with a little more chia.
Created by: Tua Saúde Editorial Team