Find out the delicious delight of healthy recipes with chia seeds. Here are three of our favourites that won’t disappoint.
CHIA CHICKEN BURGERS ON FOCCACIA BUNS
By Chef Kate McAloon
Prep time
10 – 15 minutes
Total Time
10 – 15 minutes
Serves 4
These burgers are moist, delicious and full of healthy veggies and herbs.
INGREDIENTS
½ kilo ground (minced) chicken
½ cup cooked brown rice or quinoa
½ cup grated carrot
½ cup grated zucchini
2 tbsp finely chopped parsley
2 – 3 tsp black Chia seeds
1 tsp sea salt, pepper (or to taste)
Olive or coconut oil (for cooking)
4 foccacia bread buns
Mayo, ketchup or tomato chutney
Tomatoes, greens and red onions
Cheese (optional)
METHOD
In a large bowl, mix the chicken, rice, carrot, zucchini, chopped parsley and Chia seeds well, and then form four patties. Heat a large frying pan on medium to medium-high heat, add oil and cook patties for about 5 minutes on each side. Reduce heat if browning too quickly. You can also cook on a grill. To serve, cut foccacia bread buns in half and spread a little mayo and ketchup (or tomato chutney) on bread. Place a piece of cheese, if using, on the bottom pieces then add a burger patty, tomatoes, greens and red onions if desired. Place top on and gently press down. Serve burger patties on a bed of mixed greens for a lighter meal. Tip: You can substitute chicken with ground (minced) beef, turkey, fish or prawns if desired.
CHIA, KALE AND PUMPKIN CROQUETTES
By Adele McConnell www.vegiehead.com
Prep time – 15 minutes
Total Time – 60 – 75 minutes
Serves 8
INGREDIENTS
4 cups diced pumpkin
1 tsp coconut oil
½ cup kale, torn into bite size pieces
½ cup almond meal
2 tbsp white Chia seeds
1 tbsp sesame seeds
Pinch of salt and pepper (or to taste)
1 tsp chilli flakes (optional)
½ tsp cumin powder
1 tsp turmeric
METHOD
Pre-heat oven to 200ºC. Heat coconut oil in a large pan, and cook kale until crispy, about 5 minutes. Bake pumpkin for 45 – 60 minutes or until tender. When cool, process or blend pumpkin until smooth, then gently mix in almond meal, Chia seeds and sesame seeds. Stir in salt, pepper, chilli flakes, cumin and turmeric. Cradle a tablespoon sized amount of pumpkin mix in your palm, then press in a few pieces of kale. Use a little bit more mix to cover the kale, and continue to make croquettes until finished. Bake for 15 minutes on an oven tray until firm. Serve with green salad and dip.
CHIA CRUSTED SALMON
Image: via The Chia CoPrep time – 10 – 15 minutes
Total Time – 10 – 15 minutes
Serves – 4
INGREDIENTS
½ cup finely chopped parsley
1 tsp lemon grated lemon zest (rind) (optional)
½ cup black and white Chia seeds
1 tsp sea salt and pepper (or to taste)
4 salmon fillets (skin removed)
2 tbsp olive oil (reserve 1)
METHOD
Place parsley, lemon zest, Chia seeds, salt and pepper in a blender and blend for 30– 60 seconds. Brush the fillets with reserved oil and divide the crust mixture evenly. Sprinkle over the top of each and press down gently to secure. Place the fillets in a baking dish, lined with baking paper and rubbed with 1 tsp oil. Bake in a 350F/180C oven for about 6 – 10 minutes. Then uncover and continue baking for 2 – 3 minutes or until cooked to your liking. Sprinkle with salt and pepper, if desired and serve with parsley leaves and lemon wedges.
Rescu. Recommends: To satisfy all your chia needs try out The Chia Co’s Chia Black Seed packs RRP: $7.69 available from www.thechiaco.com.au
