Chia flour is obtained from the milling of chia seeds, bringing practically the same benefits as these seeds. It can be used in dishes such as breaded, functional cake dough or added to yogurts and vitamins, making it a great option for those who want to lose weight.
Among the main health benefits of chia flour are:
- Improve bowel function by fighting constipation; Help to lose weight, by increasing the feeling of satiety due to its high fiber content; Relax and improve your mood, because 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, so that its nutrients are kept 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 closed packages or in bulk.
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 chopped apples with peel1 tablespoon of vanilla essence3 eggs1 ½ cup demerara sugar2 / 3 cup of coconut or sunflower oil1 cup of wholemeal flour1 cup of chia flour1 cup of rolled oats1 tablespoon of baking powder1 tablespoon powdered cinnamon1 / 2 cup chopped nuts or chestnuts3 / 4 cup milk ½ cup raisins
Preparation:
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, walnuts, raisins and cinnamon. Add the blender mixture to the dough, and finally add the vanilla essence and the yeast. Stir well and in a preheated oven at 180ºC for about 40 minutes.
2. Easy Chia Brownie
Ingredients:
- 1 and 1/2 cup of rice flour3 eggs1 cup demerara sugar1 and 1/2 cup unsweetened cocoa powder1 pinch of salt ¼ cup of coconut oil2 tablespoons of vanilla essenceMinced nuts1 teaspoon of baking powder2 Cups of rice milkChia to sprinkle
Preparation:
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.
