Chia seeds can be an easy way to boost fibre and nutrients in everyday meals, with dietitians suggesting several simple ways to include them in the diet.
One popular option is overnight chia pudding, made by soaking chia seeds in milk or a milk alternative for several hours. The seeds absorb the liquid and develop a gel-like texture, making a filling breakfast that can be topped with fresh fruit.
Chia seeds can also be blended into smoothies, where they add fibre and thickness without significantly changing the flavour. Adding them directly to the blender with fruits or leafy greens can help distribute the seeds evenly.
Another option is using chia seeds as an egg substitute in baking. A mixture of chia seeds and water can form a gel that helps bind ingredients in items such as muffins, pancakes and breads, offering a plant-based alternative to eggs.
These versatile seeds can also be incorporated into other everyday foods, making them a convenient addition for people looking to increase their fibre intake and improve the nutritional value of their meals.
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