Chia Bia is a great addition to boost nutrition at dinner time! Here are some ways Chia can be included:
– Use as a sauce thickner in Stews & Casseroles
– Ideal to add to batters to retain moisture
– Add texture and moisture to Veggie & Meat Burgers
– Sprinkle on vegetables for extra crunch
Chia-Crusted Chicken Goujons with Sweet Potato Chips
600g sweet potatoes, peeled and cut into chunky chips
2tbsp olive oil
1 tsp smoked paprika
½ tsp sea salt
Freshly ground pepper
3 free range chicken fillets
50g whole chia seeds
1tsp Cajun spice
Salt & pepper
2 eggs, lightly beaten
2 tbsp sunflower oil
- Preheat the oven to 220°C/fan 200°C/gas mark 7.
- 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.
- Cut the chicken into strips, about 5 per chicken breast.
- Mix the chia seeds, breadcrumbs and Cajun spice in a medium sized bowl.
- Sprinkle the flour on to a plate. Season with a little sea salt and pepper. Place the eggs into a medium sized bowl and beat gently with a fork.
- 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.
- 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
350g floury potatoes, peeled and cut into chunks
2 small cod fillets, approx. 250g
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
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
- 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.
- 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.
- 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.
- 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.
- 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.
- To make the salsa, combine all the ingredients together in a bowl. Season to taste.
- 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.
Thai Green Chia Curry
Ingredients (Serves 4)
4 chicken fillets cut into cubes
4 tablespoons of Thai Green Curry Paste
Medley of Stir Fry Vegetables
Reduced Fat Coconut Milk
I tablespoon of Oil
1 Tbsp Milled Chia Seed
For the curry
Add the oil to a the pan and place on a medium heat.
When the oil starts to bubble, add the chicken and fry until it is cooked through.
Add the thai green curry paste and continue to stir until it becomes aromatic.
Then add the coconut milk and the medley of stir fry vegetables.
Leave to simmer for 15- 20 minutes
As soon as you take it off the heat , add the Milled Chia Seed and stir well.
For the rice
Add the rice to boiled water and simmer for 8 minutes
Put into a colander, cover with tin foil and replace on pot of boiling water and steam for a further 5 minutes.
Add fresh coriander to serve…..and enjoy this delicious Friday night curry treat!
Chia Bean Burger by Dr.Wayne Coates
1 15-ounce can black beans
1/ cup chia gel (see recipe)
2 cloves garlic, minced
1/4 cup corn kernels or other sauteed vegetable
1/2 teaspoon chilli powder
1 tbsp chopped parsley
pinch of salt
1 tbsp virgin coconut oil
- In the bowl of a food processor, pulse the ingredients until blended. Do not over-process; you do not want to liquefy!
2. Form the mixture into patties.
3. Heat the coconut in a frying pan over medium heat.
4. Cook the patties until golden, about 5 minutes. Flip and repeat.
5. Serve on hamburger rolls with whatever sauces and salads you like.