Until recently, we had no idea about the existence of so-called chia seeds. However, nothing remains a mystery to humans forever; the beneficial properties of these tiny seeds have been discovered and then happily accepted into the ranks of healthy eating foods. This product is growing in popularity day by day, attracting the attention of those who follow a healthy diet and exercise. The seeds are added to porridge, cottage cheese, and used to make puddings and other desserts.

Chia seeds are the seeds of a flowering plant in the mint family and are currently considered one of the healthiest foods in the world. They are rich in nutrients and have beneficial effects on your body and mind.

Ancient source of power

Chia is a small, black seed. It was an important food for the Aztecs and Mayans many centuries ago. The Codex Mendoza (16th century) testifies that this food was not only cultivated by the Aztecs but was also considered as valuable as corn. Today, this plant is grown in central and southern Mexico and Guatemala.

It's no coincidence that "chia" means "strength" in the ancient Mayan language, as these tiny seeds are incredibly nutritious: just 30g of seeds contain 11g of fiber, 4g of protein, and 9g of fat (5g of which are omega-3). They also contain calcium, manganese, magnesium, phosphorus, zinc, and vitamins B1, B2, and B3.

This is what chia seeds look like.

Thanks to the fiber contained in the seeds, which absorbs a lot of water, you'll feel full for a long time. And the protein helps suppress appetite, which can lead to weight loss.

Besides helping you lose weight, these black seeds also reduce the risk of heart disease and type 2 diabetes. Furthermore, they lower blood cholesterol, prevent heartburn, and increase insulin resistance. The calcium in the seeds also strengthens your teeth and bones.

In the modern world, these seeds are widely used in a variety of healthy dishes, including low-calorie desserts. A dessert with chia seeds combines health benefits with a unique flavor.

We invite you to try this incredibly healthy product by making any of the desserts we've selected for you. Try using the seeds, and dessert will no longer be a forbidden fruit that inevitably leads to weight gain.

Chocolate creme brulee with caramelized bananas

Creme brulee with chia seeds.

Chocolate, cream, bananas… A fabulous dessert that combines the best flavors. You might not notice the new ingredient due to the delicate sweetness of the entire dessert, but your body will definitely notice the extra nutrients!

You will need:

  • 125 g of milk
  • 125 g Greek yogurt
  • 30 g chia seeds
  • 30 g cocoa powder
  • 2 tbsp. maple syrup/molasses/honey
  • 1 large banana
  • 3 tablespoons of sugar

What to do:

  1. Combine milk, yogurt, seeds, cocoa, and syrup (honey). Cover and refrigerate for at least 3 hours.
  2. Blend the resulting pudding until smooth. Divide the pudding into molds, preferably ceramic ones like soufflé or crème brûlée molds, called ramekins.
  3. Place thinly sliced ​​bananas on top of the puddings, sprinkle each with 1 tablespoon of sugar. Caramelize the surface with a blowtorch, and the dessert is ready.

Lemon cake

A slice of delicious lemon cake.

A classic cake that can be served as a standalone dessert or baked for breakfast, served with jams and preserves.

  • 160 g of flour
  • 12 g baking powder
  • 4 grams of soda
  • 2 grams of salt
  • 170 g coconut oil (or butter)
  • 85 g + 60 g sugar
  • 2 eggs + 1 yolk
  • 170 g natural yogurt
  • 30 grams of poppy seeds
  • 25 g chia seeds
  • zest of 2 lemons
  • 70 ml lemon juice

What to do:

  1. Preheat the oven to 175 degrees Celsius. Grease a loaf pan with butter and dust with flour.
  2. Mix together flour, baking powder, soda, and salt. Beat butter and sugar.
  3. Add the eggs to the butter and sugar, one at a time. Add the poppy seeds, seeds, and lemon zest.
  4. Stir half the flour mixture into the dough, then the yogurt, then the other half of the dry ingredients. Mix the dough until smooth, pour it into the pan, and bake in the oven for 45-50 minutes.
  5. While the cake is baking, prepare a lemon syrup to soak the finished cake. Heat lemon juice and sugar until the sugar dissolves. Pour the syrup over the freshly baked, hot cake. Let the cake cool and soak in the syrup right inside the pan for a few hours. This will give the cake a fragrant, lemony flavor.

Blueberry Oatmeal Pie

Oatmeal pie with chia and blueberries.

This pie makes a great snack for work or home, and it's also perfect for dessert for unexpected guests. It's quick and easy to make, and you can use any berries you like.

  • 340 g of berries
  • 25 g chia seeds
  • 2-4 tablespoons of sugar
  • 70 g of rice flour
  • 45 g of oatmeal
  • 60 g almond flour
  • 50 g of starch
  • 65 g of sugar
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 1/4 tsp cinnamon
  • 82 g melted butter
  • vanillin/vanilla extract

What to do:

  1. Mash the berries until they are almost completely smooth. Stir in the seeds and sugar. Let sit for 20 minutes. Then turn the heat to medium and bring to a boil, stirring occasionally. Cook for another 3-5 minutes, until slightly thickened. Cool.
  2. Preheat oven to 190 degrees.
  3. Separately, mix all types of flour, oatmeal, starch, sugar (65g), salt, baking soda, and cinnamon. Stir in melted butter and vanilla. The mixture will be slightly lumpy.
  4. Line a rectangular or square baking sheet with parchment paper, spread half of the flour crumbs on the bottom, compact them, spread the berry “jam”, spread the other half of the crumbs on top, do not press them down.
  5. Bake the pie for 45-55 minutes until golden brown. Cool completely, remove from the pan, and cut into squares.

Chocolate Pudding (1 serving)

How to make chia seed pudding.

Pudding is the most common chia-based dessert. There are many varieties, each with its own unique flavor, but chocolate remains our favorite.

  • 300 g of milk (coconut or almond milk are excellent)
  • 25 g of seeds
  • 3 tablespoons cocoa powder
  • a pinch of salt
  • 1 tbsp maple syrup or honey
  • chocolate chips for decoration

What to do:

  1. Combine all ingredients in a tall glass, cover with a lid or plastic wrap. Shake the glass to mix thoroughly.
  2. Refrigerate the pudding for at least 4 hours until it's firm. Serve garnished with chocolate shavings and any topping of your choice. Natural, sugar-free toppings and syrups are now available in specialty stores. They're both healthy and allergy-friendly for children.

Check out this unusual recipe for low-calorie cookies with lemon, protein, and chia seeds (it's in English, but it's all self-explanatory... if you have any questions, ask in the comments):

These and any other treats can be made at home. Use your favorite berries or fruits, vary the dessert flavors, and you'll never have to deny yourself a sweet tooth again! You can also replace sugar in recipes with stevia or other sugar substitutes, making the desserts even lower in calories.

Here's another recipe for oatmeal chia pudding from Elena:

There's no doubt that sweets can be healthy, and when they contain chia seeds, you can be sure they'll satisfy your hunger for a while. Have puddings for breakfast, making them the night before, give your kids slices of pie for a school snack, and enjoy banana-chocolate crème brûlée together after dinner.