Chia Samen Rezepte

Grundrezept Chia Gel:

1/3 Tasse Chia-Samen + 2 Tassen Wasser zusammenrühren

Gelegentlich umrühren und 10 Minuten warten.

Nun ist das Chia Gel verzehrbar.


 

Einfache Rezepte mit Chia-Samen

Schon in den alten Kulturen in Mittel- und Südamerika kannten die Indianer die Wirkung und Nutzung der Samen der Chia-Pflanze. Sowohl bei den Mayas, den Azteken oder auch den Inkas waren diese Samen bekannt und geschätzt. Auf ihren Ursprung basiert die Kultivierung und Nutzung der Samen.

Chia-Samen haben einen besonders hohen Nährstoffgehalt. So konnten in diesen Kulturen Boten tagelang mit nur kleinen Rationen an Chia-Samen überleben. Zwei Esslöffel Chia-Samen decken bereits 10% des täglichen Calcium- und Eisenbedarfs, 20% des Magnesiums- und 14% des Zinkbedarfs, sowie 30% des täglichen Ballaststoffbedarfs. Außerdem enthalten sie äußerst wichtige Omega-3-Fettsäuren und haben viel Vitamin E.

Mittlerweile sind diese Samen äußerst bekannt geworden und gewinnen stetig an Beliebtheit. Doch wie kann man sich diese eher weniger schmackhaften Samen so zubereiten, dass sie ein Bestandteil unserer täglichen Nahrungsaufnahme werden?

Zu Chia-Samen gibt es mittlerweile ausgezeichnete Rezeptideen. Davon stellen wir Ihnen nachfolgend einige vor:

 


Chia-Samen als Pudding:

Eines der leichtesten, aber auch leckersten und schnellsten Rezepte für Chia-Samen ist die Zubereitung als Pudding. Notwendig dazu sind folgende Zutaten:

  • 1             Glas                     Milch
  • 4             Esslöffel             Chia-Samen
  • 1             Teelöffel             Kakaopulver

Die Umsetzung ist ganz einfach:

Die 4 Esslöffel Chia-Samen werden mit dem Kakaopulver und der Milch verrührt. Danach muss man die Chia-Samen so lange quellen lassen, bis die Mischung aus den drei Zutaten fest wird. Hat sie eine puddingähnliche Konsistenz erreicht, ist der Chia-Pudding fertig. Natürlich geht dies auch mit anderen Puddinggeschmacksrichtungen wie z. B. Vanille und Erdbeere.

 

 

Chia-Samen als Frucht- und Energiedrink:

Chia-Samen können auch als nahrhafter, gesunder Fruchtdrink zubereitet werden. Besonders interessant ist dies für Sportler als Kraft- und Leistungssteigerndes Erfrischungsgetränk während der Ausübung belastender Sportarten:

Zutaten:

  • 350        ml                         Wasser
  • 350        ml                         Apfelsaft
  • 4             Teelöffel             Chia-Samen

Diese Zutaten in einen verschließbaren Behälter füllen und schütteln. Dann das Ganze einige Zeit quellen lassen und ab und zu wieder schütteln, dass alle Zutaten vermischt werden. Hat das Getränk einen zähflüssigen Zustand erreicht, kann es als Energiedrink verwendet werden. Natürlich ist die Verwendung anderer Fruchtsäfte wie z. B. Orangen-, Bananen- oder Kirschsaft dem jeweiligen Koch überlassen.

 

 

Chia-Samen als Jogurt:

 

Ein hervorragende Idee Chia-Samen in das tägliche Frühstück zu integrieren ist ein Chia-Samen-Jogurt. Die Zubereitung dafür ist ganz einfach, es werden folgende Zutaten dafür benötigt:

  • 1             Esslöffel             Chia-Samen
  • 2                                         Früchte z. B. eine Banane oder eine Orange
  • 1             Teelöffel             Mandelmus
  • 180        g                           Naturjogurt

Die Früchte für den Chia-Fruchtjogurt zubereiten: z. B. die Äpfel reiben oder die Bananen zerschneiden. Dann die zerkleinerten Früchte mit dem Mandelmus und dem Naturjogurt vermischen. Dann die Chia-Samen dazu mischen und fertig ist der Fruchtjogurt.

Vorsicht: Die Chia-Samen beginnen nach kurzer Zeit zu quellen und lassen den Fruchtjogurt schleimig werden. Deshalb ist es wichtig, den Chia-Fruchtjogurt nach der Zubereitung zu essen und nicht stehen zu lassen.

 

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