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Delicious Chia Bia Inspired Canapes by Food Blogger Nessa Robins

Delicious Chia Bia inspired canapes by food blogger Nessa Robins. These tasty treats will be the perfect addition to your party, picnic or platter, they’ll be sure to keep adults and kids satisfied!

Chia-Crusted Chicken Goujons with Sweet Potato Chips


These chia-crusted goujons are a hit with adults and children alike. The crunchy crust perfectly encases the succulent chicken. When served alone, the goujons make for great finger food, but when paired with these delicious sweet potato chips, and a salad on the side, you have the makings of a deliciously nutritious family meal.


  • Chips
  • 600g sweet potatoes, peeled and cut into chunky chips
  • 2tbsp olive oil
  • 1 tsp smoked paprika
  • ½ tsp sea salt
  • Freshly ground pepper
  • Goujons
  • 3 free range chicken fillets
  • 50g whole chia seeds
  • 75g breadcrumbs
  • 1tsp Cajun spice
  • 1tbsp flour
  • Salt & pepper
  • 2 eggs, lightly beaten
  • 2 tbsp sunflower oil


  1. Preheat the oven to 220°C/fan 200°C/gas mark 7.
  2. Dry the sweet potato wedges using some kitchen paper. Place on a large baking tray. Drizzle with the olive oil. Sprinkle over the smoked paprika, sea salt and a few grinds of black pepper. Using your hands toss the potato wedges with the oil and seasoning, then spread out in a single layer on the baking tray. Bake in the oven for 25-30 minutes, until golden and crisp.
  3. Cut the chicken into strips, about 5 per chicken breast.
  4. Mix the chia seeds, breadcrumbs and Cajun spice in a medium-sized bowl.
  5. Sprinkle the flour onto a plate. Season with a little sea salt and pepper. Place the eggs into a medium sized bowl and beat gently with a fork.
  6. With the use of two forks, and to save completely coating your fingers, dip the goujons, on each side, into the flour. Then dip the goujons in the beaten egg. Remove from the egg letting any extra egg drip off. Next, toss the goujons into the chia & breadcrumb mix. Gently shake off crumbs that don’t stick.
  7. Drizzle the base of the baking tray with the oil. Place in a preheated oven for 2 mins. Remove and carefully place the goujons in a single layer. Bake in the oven for 20-25 mins, turning them over half way through. When they are golden brown and completely cooked through remove from the oven and serve immediately with the sweet potato chips.


Chia & Cod Fishcakes with a Tomato Salsa

These fishcakes are ever so easy to make, once the fish and potatoes are cooked, it is simply a matter of combining the ingredients together, before adding the cakes to the pan. The chia seeds not only add some additional heart-healthy omega 3, fibre and minerals to the fishcakes, but they also help with the binding of the raw ingredients. A fresh and simple tomato salsa makes a light accompaniment to these tasty fishcakes. These could be served as a starter, or a canape

fishcakes (5)


  • 350g floury potatoes, peeled and cut into chunks
  • 2 small cod fillets, approx. 250g
  • 300mls milk
  • 2tbsp ground chia seeds
  • 2 scallions, finely chopped
  • Large bunch of fresh coriander, finely chopped
  • Zest of 1 lemon
  • Sea salt & freshly ground black pepper
  • 1 egg, lightly beaten
  • Plain flour, for coating
  • 1-2 tbsp olive oil
  • Tomato Salsa
  • 4 ripe tomatoes, finely chopped
  • 1/4 red onion, finely chopped
  • Juice of 1/2 lime
  • 1tbsp balsamic vinegar
  • 1 tsp sugar
  • 1tbsp fresh coriander, roughly chopped
  • Salt and pepper, to taste


  1. Add the potato chunks to a steamer and steam for about 15 minutes, until cooked. Drain well, place in a large bowl and then roughly mash with a fork.
  2. Place the cod fillets in a medium sized saucepan. Cover with the milk. Place over a high heat. Bring to the boil, then turn down the heat and simmer for 10 minutes. Using a slotted spoon remove the cod to a plate. Allow to cool slightly before gently pulling off the skin and, while checking to ensure there are no bones, break into large flakes and add to the potatoes.
  3. Stir through the chia seeds, scallions, coriander, lemon zest and season with a little salt and freshly ground black pepper. Stir well to combine, before gradually adding the beaten egg.
  4. Sprinkle a little flour on your hands and gather the mixture into 12 even sized balls. Then gently flatten each to make into fishcakes. Dust each fishcake with a little flour. Transfer to a plate. Cover with cling film and chill for 30 minutes, allowing the chia to expand.
  5. Place a large pan over a medium heat. Add the olive oil and once hot add the fishcakes. Cook for about 5 minutes on each side, or until crisp and golden.
  6. To make the salsa, combine all the ingredients together in a bowl. Season to taste.
  7. Remove the fishcakes with a fish slice and drain on some kitchen paper. Serve straight away with the tomato salsa and some salad leaves. Cut into wedges the lemon that was used for the zest, and add a wedge to each plate for squeezing over the fishcakes.


Roasted Red Pepper & Chia Seed Hummus & Crudités

Hummus is a great addition to a lunchbox, especially when you need to beat the 3 o’clock slump.  Chickpeas are rich in protein, which helps to keep you feeling fuller for longer. The addition of the chia to the hummus will help to thicken the hummus, but they also give an additional nutritional boost as they are packed full of omega 3, fibre, antioxidants and minerals. The roasted red pepper, along with the sprinkling of a little sugar, adds a sweetness, which perfectly balances the bitter lemon. Some crudités made from carrots, radishes, red pepper, tomatoes or kale, transported in a little zip-lock bag, works very nicely as a healthy accompaniment to the hummus.

hummus (3)


Hummus –

  • 1 red pepper
  • 1 tsp olive oil
  • 1 can of chickpeas, drained and rinsed
  • 1tbsp chia seeds
  • 2 cloves garlic, crushed
  • Juice of 1 lemon
  • 2tbsp toasted sesame oil
  • 1 tsp sugar
  • 1/2 tsp smoked paprika
  • 1/4 tsp cumin
  • 1/4 tsp salt
  • Twist of black pepper


  • Carrot, radishes, red pepper, tomatoes, kale, washed, peeled and cut into ready-to-eat slices.


  1. First roast the pepper. Preheat the oven to 200°C/fan 180°C/gas mark 6.
  2. Cut the pepper in half, remove the seeds and place cut side down on a baking tray. Rub each side with a drop of olive oil. Place in the oven for about 30 minutes, until the skin is wrinkled and slightly charred. Let the pepper cool slightly, then pop into a bowl and cover tightly with cling film. This will help the skin to lift. After 2 minutes, take from the bowl and careful peel away the skin and discard it. The pepper can be used straightaway, or pop it into the fridge for use later.
  3. Place all the ingredients for the hummus into a mini chopper or a food processor. Blitz until smooth.
  4. To serve, place in a bowl or a transportable container and sprinkle over a few more chia seeds. Serve alongside some crudités and breadsticks.


Sausage Chia Rolls

Buttery pastry encasing a good-quality sausage will always result in something tasty, and who doesn’t love a good sausage roll?  To ensure the sausages are cooked thoroughly, I always first boil them before rolling in the pastry. Chia seeds added to the pastry make these rolls a little more nutritious, and makes them look even more irresistible. These sausage chia rolls are suitable for any occasion, but to make a picnic extra special wrap them in parchment and add them to your picnic basket.

sausage chia rolls (4)



  • 8 regular sized, good-quality sausages
  • 1 tsp chia seeds
  • 1 tbsp flour
  • 1 sheet of ready-made puff pastry
  • 2 tbsp tomato relish
  • 1 free-range egg, lightly beaten


  1. Place the sausages in a medium sized saucepan. Bring to the boil and simmer for 10 minutes. Remove from the saucepan and place on a plate, to cool slightly.
  2. Preheat the oven to 200°C/fan 180°C/gas mark 6.
  3. Combine 1 tsp of chia seeds with 1 tbsp of flour. Dust most of it over the countertop. Place the sheet of pastry on top, dust the top of the pastry with the remaining chia and flour mix. roll the pastry out carefully, using a rolling pin.
  4. Cover the pastry with a thin layer of tomato relish.
  5. Cut the sheet of pastry into 8 even sized pieces.
  6. Place a sausage on the edge of each piece of pastry and roll to cover.
  7. Lightly brush each roll with a little-beaten egg.
  8. Place on a lightly floured baking tray and bake in the pre-heated oven for 15-20 minutes, or until the pastry is golden and risen. Serve hot or cold, with a dip of your choice. Do not reheat.