Nutricles

ne of the smartest choices you can make for your health is swapping out less-than-ideal meals for salads. Interestingly, here’s one simple thing you can do to instantly transform a nutritious salad from ordinary to exceptional: use chia seeds instead of croutons in your salads. You absolutely must try it!

Chia seeds are tiny, but they pack a big health punch. When soaked in water, chia seeds swell and form a gel that resembles egg whites. This gel can be used to replace eggs in vegan recipes or to help bind together gluten-free baked goods. Chia seeds are also an excellent source of omega-3 fatty acids and high in antioxidants. Chia seeds are often consumed for their health benefits, although there is less scientific research on them than on other more common foods. Research indicates that chia seeds can help lower blood pressure and may be beneficial to people with type 2 diabetes. Chia seeds have also been linked to benefits such as enhanced exercise performance and improved sleep patterns. Chia seed comes from Salvia hispanica, a flowering plant in the mint family that grows well in warm climates. The plant originated in Mexico but is now grown around the world.

Chia seeds are small but mighty

Packed with fiber and protein, they are a favorite among health-conscious eaters. They also work well in baked goods and can be used to thicken soups, sauces and puddings.

Swap out croutons for chia seeds

As far as toppings go, chia seeds have more nutritional value than croutons. Use them to give salads and soups more crunch while adding good-for-you omega-3s. To use chia seeds as a crouton substitute, toss them with a little olive oil and spices of your choice and bake at 400 degrees Fahrenheit until crisp (about 10 minutes). Sprinkle on salads, soups or yogurt for added texture and nutrition.

Substitute chia seeds for breadcrumbs

Chia seeds have a light, crispy texture when baked this way, making them an excellent substitute for breadcrumbs in veggie burgers, meatballs and more. You’ll get the same binding properties as breadcrumbs without any extra carbs. They’re a great addition to meatballs, meatloaf and burgers, or use them on their own to coat chicken breasts or pork chops before baking or frying.