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Diet and Nutrition 2023

Chia flour helps to lose weight and prevent anemia

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Chia flour helps to lose weight and prevent anemia
Chia flour helps to lose weight and prevent anemia
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Chia flour is obtained by grinding chia seeds, bringing practically the same benefits of these seeds. It can be used in dishes such as breaded, pasta for functional cakes or added to yogurts and vitamins, being a great option for those who want to lose weight.

Among the main benefits that chia flour brings to he alth are:

  1. Improve bowel function, fighting constipation;
  2. Help you lose weight, by increasing the feeling of satiety due to its high fiber content;
  3. Relax and improve your mood, as it is rich in magnesium;
  4. Act as anti-inflammatory, as it contains omega-3;
  5. Prevent anemia, due to its high iron content;
  6. Improve skin, hair and eyesight, as it contains vitamin A;
  7. Improve bone he alth due to its high calcium content;
  8. Help control cholesterol, as it is rich in omega-3.

Ideally, chia flour should be stored in a closed container kept in the cupboard, so that it does not come into contact with light and air, so that its nutrients are kept longer.

Nutritional Information

The following table provides 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 closed packages or in bulk.

How to use and Recipes

Chia flour can be added to juices, smoothies, porridges and doughs for cakes, pies and breads, replacing part of the white flour that is normally used in these recipes.

See below 2 easy recipes with this flour:

1. Apple chia cake

Ingredients:

  • 2 apples with peel, chopped
  • 1 tablespoon vanilla essence
  • 3 eggs
  • 1 ½ cup demerara sugar
  • 2/3 cup coconut or sunflower oil
  • 1 cup whole wheat flour
  • 1 cup chia flour
  • 1 cup rolled oats
  • 1 tablespoon of baking powder
  • 1 tablespoon ground cinnamon
  • 1/2 cup chopped walnuts
  • 3/4 cup of milk
  • ½ cup raisins

Preparation Mode

Beat the eggs, sugar, oil and apple peels in a blender. In a bowl, mix the wholemeal flour, oatmeal and chia flour, then add the chopped apples, walnuts, raisins and cinnamon. Add the blender mixture to the dough, and finally add the vanilla essence and the baking powder. 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 s alt
  • ¼ cup coconut oil
  • 2 tablespoons vanilla essence
  • chopped chestnuts
  • 1 teaspoon of baking powder
  • 2 cups of rice milk
  • Chia for sprinkling

Preparation Mode

Mix all the ingredients, place on a baking sheet and sprinkle the chia seeds. Place in the oven on medium heat for 15 minutes. When serving, sprinkle with a little more chia.

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