Ever thought about replacing protein-packed eggs with something healthy like chia seeds? If not, use these seeds, which are usually black, white, or brown. Learn how to make Chia Seeds Eggs.
Be it a healthy morning routine, or staying healthy while losing weight, consumption of chia seeds can prove to be a great option for all these. And why not? After all, the small, oval-shaped seeds are packed with fiber, protein, and other essential nutrients. They can be used to prepare smoothies, puddings, salads and energy bars. But have you ever thought about replacing protein-rich eggs with something healthy like chia seeds? If not, use these seeds, which are usually black, white, or brown. Learn how to make a chia seed egg, and how to use it to make pancakes and other eggless recipes.
First know what is Chia Egg?
Chia eggs are a simple, healthy and versatile alternative to traditional eggs (chia egg). It provides additional nutritional benefits while catering to various dietary preferences.
“It can prove to be a healthy option for vegan baking or as a substitute in recipes for people who are allergic to eggs,” says nutritionist Samreen Sania. It is basically a plant-based egg made by mixing chia seeds and water. When mixed with water, chia seeds absorb it and form a gel-like consistency, which mimics the bonding properties of real eggs. This chia egg may prove to be a popular alternative to egg-free cooking and vegan baking.
If you are looking for protein in your diet, you can add chia eggs as a valuable addition to your diet. Healthy seeds contain more protein than white eggs. According to the United States Department of Agriculture, one hundred grams of chia seeds contain 17 grams of protein as well as nutrients such as 595 milligrams of calcium, 326 milligrams of magnesium, and 691 milligrams of phosphorus. On the other hand, according to the USDA, 100 grams of white eggs contain 10.7 grams of protein.
Read also
What are the benefits of chia eggs? (Health benefits of chia eggs)
Due to the presence of chia seeds, many important nutrients are found in chia eggs, which can be beneficial for your overall health in various ways.
1. A good option for digestion
Chia seeds contain about 30 to 34 grams of dietary fiber. According to a research published in Nutrients in 2019, 7 to 15 percent of this is soluble fiber. Experts say, “Due to soluble fiber, you do not have problems with bowel movements or constipation.”
2. Helps build a healthy heart
Chia seeds are a good source of plant-based omega-3 fatty acids, which have been shown to have triglyceride-lowering effects. According to a 2023 study published in the Journal of the American Heart Association, it may help prevent cardiovascular problems. They can reduce bad cholesterol and triglycerides while increasing good cholesterol.
3. Is an excellent source of protein
“The main ingredient of this egg substitute, chia seeds, is a plant-based protein source that is essential for muscle growth and repair,” says the expert. The presence of protein can also help maintain energy levels throughout the day. Whether you are a vegetarian or vegan, consume chia seeds for a good dose of protein.
4. Healthy aging occurs
Chia seeds have antioxidant properties, which support healthy aging. “Antioxidants protect you from cell damage and reduce the effects of free radicals,” experts say. These unstable oxygen particles can cause chronic diseases like cancer, so protection from them is important.
5. Is gluten-free
“Chia eggs, made from chia seeds, are naturally gluten-free, and suitable for people with celiac disease, an autoimmune disorder,” says Sania. People with egg allergies can also consume chia eggs, as it is a healthy alternative to traditional eggs.
6. Helps in weight management
Consuming this egg substitute recipe may help in weight control due to its high fiber content. Experts say, “It keeps one satisfied for a longer period of time, and prevents you from overeating. Which helps in weight management.” It also has limited calorie content, so it can provide essential nutrients without adding extra calories.
Know how to make chia egg? (how to make chia eggs)
To make this you need (Ingredients to make chia egg)
1 tablespoon chia seeds
2.5 tbsp water
Prepare like this (Steps to make chia egg in Hindi)
Mix chia seeds with water in a small bowl.
Mix well to make sure the seeds are evenly distributed, and there are no lumps.
Then wait for 5 to 10 minutes until the mixture thickens and becomes a gel.
Eggs made with chia seeds and water can be used as a white or brown egg substitute in recipes.
Now know how to use chia egg (How to use chia egg)
Chia eggs can be used in place of regular eggs in many recipes. “It works best in recipes that require binding, moisture or texture,” the expert explains. They are not suitable for recipes where eggs are used for leavening (such as meringues or soufflés).”
1. Baking: This type of “egg” is great for making cookies, muffins, and pancakes. It helps in construction, and holds materials together. You can use 1 such egg in pancake batter.
2. As a binder in salty dishes: Chia eggs can be used as a binder in savory dishes like veggie burgers and fritters. Bond ingredients like sweet potatoes, chickpeas and spices with 1 or 2 chia eggs for sturdy patties.
3. thickening agent: Chia eggs can be added to sauces or gravies to thicken them naturally.
Are there any side effects of chia eggs? (side effects of chia eggs)
This type of egg is healthy and can be consumed safely by most people. But like any other food, it can have some side effects or drawbacks:
- Stomach related problems: Chia seeds contain high amounts of fiber, which can cause bloating or gas if consumed in excess. People who are not accustomed to a high-fiber diet may especially have problems with it.
- calorie concerns: Excessive consumption of dishes containing chia eggs can increase calorie intake, potentially hindering weight management goals.
- allergic reactions: It’s rare, but some people may have an allergic reaction to chia seeds, including symptoms like rash and itching.
- choking hazard:Dried chia seeds expand when they absorb liquids like water and milk. Eating them without soaking them can cause them to swell in the throat, posing a choking hazard.
remember
Chia eggs look nothing like traditional eggs. But it is a healthy alternative to eggs. Especially if you want to make eggless pancakes, bread or burgers.
Also read: Folic acid is essential during pregnancy, include these 7 types of foods in your diet for healthy baby growth.
