Add an Omega boost to your lunch! Try these simple tips:
– Sprinkle on Salads
– Substitute Tahini/Nut-Butters with Chia in Hummus and other Dips
– Add Toasted Chia Seeds to Sandwiches & Wraps
– Use as a Thickener in Soups
– Mix into Salad Dressings or Relishes
Panfried Brie Toastie with a Tomato & Chia Relish
600g mixture of ripe tomatoes
75g caster sugar
2 cloves garlic, crushed
150mls apple cider vinegar
Salt and freshly ground pepper
1 tbsp Worcestershire sauce
Dash of tabasco sauce
2 tbsp chia seed
2 slices of thick white bread
- Add the tomatoes, sugar, garlic and cider vinegar to a medium sized saucepan. Season with a little salt and pepper.
- Turn up the heat. Bring to the boil then reduce the heat, and simmer for 30 minutes, stirring every few minutes, squashing some of the tomatoes as you stir. Add the Worcestershire sauce and a dash of tabasco sauce. Stir to combine.
- Take off the heat. Stir through the chia seeds and allow to cool slightly, before pouring into sterilised pots. Once cooled, pop in the fridge. This relish will keep for one week.
- Butter the slices of bread. Slice the brie and place on the unbuttered side of one slice of bread. Put the second slice of bread on top, buttered side out. Place a frying pan over a medium heat. Once the pan is hot, place the sandwich on the pan, pressing down with a fish slice, for 2-3 minutes on each side, until golden brown and the cheese is melting.
- Cut in half and enjoy with a large dollop the tomato & chia relish on the side.
Roasted Red Pepper & Chia Seed Hummus & Crudités
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.
- First roast the pepper. Preheat the oven to 200°C/fan 180°C/gas mark 6.
- 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.
- Place all the ingredients for the hummus into a mini chopper or a food processor. Blitz until smooth.
- To serve, place in a bowl or a transportable container and sprinkle over a few more chia seeds. Serve alongside some crudités and breadsticks.
Leek and Potato Chia Soup
2 leeks ( cut and chopped )
2 potatoes ( finely chopped )
A knob of butter
1 pint and a half of milk
2 dessertspoons Chia Bia
Salt and Pepper for seasoning
- Place saucepan on medium heat until the butter melts
- Add the prepared vegetables and cover, allowing the leek to soften. Stir intermittently so that the potatoes do not stick to the bottom of the pan.
- After a few minutes, add the vegetable stock, together with two bay-leaves.
- Add the milk and leave to simmer for 25 minutes.
- Take the saucepan off the hob and just add Chia Bia for extra goodness.
- Ladle into your favourite mug …….and enjoy!
Butternut Squash & Chia Soup
1 butternut squash
2 tbsp olive oil
Sea salt & freshly ground black pepper
1 large onion
1 stick of celery (washed and sliced)
2 cloves of garlic (peeled and finely chopped)
1 thump-sized piece of fresh ginger (peeled & grated)
1 fresh chili (deseeded and finely chopped)
800ml chicken stock
Whole chia seeds (1 tbsp per serving), Fresh coriander, Sliced Chili, Fresh cream
- Preheat the oven to 220°C/ 424°F. Peel and dice the butternut squash and peel and slice the carrots.
- Roast the butternut squash and carrots in the oven for 10-15 minutes, or until a knife inserted into the Squash slides through easily and it’s nice and soft.
- While the squash is roasting, put the remaining tablespoon of Olive Oil and the butter in to a large pan over a low heat. Add the onion, celery and seasoning and leave to soften right down for about 15 mins., stirring occasionally,
- Remove the squash and carrots from the oven and add to the onion and celery. Then add the ginger, garlic, chilli and stock. Bring to the boil and then take off the heat and blitz with a hand blender until smooth.
- Return the soup to the hob to heat through until piping hot. Adjusting seasoning if necessary and add a squeeze of lime juice.
- Serve in warm bowls with a splash of fresh cream, the sliced chili (according to taste), chopped coriander leaves and 1 tbsp of whole chia seeds.
- This soup is delicious served with crusty bread and perfect to warm you up on cold and rainy evenings.
Summer Moroccan Carrot Salad by Dr. Wayne Coates
1/4 cup chia gel
2 tbsp extra virgin olive oil
1/2 tbsp lemon juice
3 cloves garlic, minced
1 tsp cumin
1/4 tsp black pepper
8 carrots, grated
Salt, to taste
Crushed red pepper, to taste
Optional: white sesame seeds for garnish
- In a large bowl, mix together the chia gel, olive oil, lemon juice, cumin & pepper.
- Add the shredded carrots and gently mix to combine and evenly coat the carrots.
- Season with salt and crushed red pepper.
- Garnish with white sesame seeds if using.