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The
nearly tasteless Chia Seeds can be used in countless
ways to substitute ingredients in your favourite
recipes. Feel free to put your imagination into
high gear using Chia in anything from entrees
to sauces and desserts or baked goods. Give
yourself and your family the extra nutrients
we all need everyday.
When Chia seeds are saturated with water and
become the Chia ‘Gel’, it retains
a consistency close to that of tapioca and mixes
well with most other foods without altering
the taste. Consider adding it to your favourite
spreads, dressings, yogurts, or any dip you
enjoy. It will increase the overall volume while
reducing the calories by up to 45% and infuse
a super nutrient rich bonus.
Chia flour can be added to any flour based recipe
without affecting the taste.
Here are a few recipes
to get you started, if you have any you’d
like to share with you fellow Canadians let
us know and we can add it to our collection.
A Canadian Recipe Book Featuring Superseeds
Chia products is on the way.
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Best Pancakes Ever
• 1 Cup all purpose flour
• 3/4 Cup Milk
• 1/2 tsp salt
• 2 tbsp white vinegar
• 2 tbsp white sugar
• 1 tsp Baking Powder
• 1/2 tsp baking soda
• 1 egg
• 1 tbs chia gel
• 2 tbsp melted butter
Directions and Adaptations
1. Combine milk with vinegar in a small bowl and set aside for a few mins to "sour".
2. Combine flour, sugar, baking powder, baking soda, and salt in a large mixing bowl. Whisk egg and butter into "soured" milk. Pour the flour mixture into the wet ingredients and whisk lightly until lumps are gone.
3. Lightly fold in Chia seeds just before cooking
4. Heat a large skillet over medium heat, and coat with cooking spray/ butter. Pour 1/4 cupfuls of batter onto the skillet, and tap down lightly to reduce overall height. Cook just until bubbles start to appear on the surface and edges are browning. Flip with a spatula, and cook until browned on the other side.
5. Try them once without the Chia Seeds so you know how they should turn out.
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Superseeds
Smoothies
All
smoothies have a template or basic recipe
consisting of banana, juice and fruit,
and now chia seeds as well. This works
best if all the ingredients are chilled
first. The basic or template recipe is
below with variations following.
Basic Smoothie •1
banana chopped to fit in blender
•1/4 to 1/2 Cup Local Grown fruit
(fresh or frozen)
•1 tbsp chia seeds
•1/2 to 1 Cup juice [should combine
well with fruit]
Directions and Adaptations
Put all ingredients
into blender and blend 30 sec until
smooth. Any fruit juice will do, i.e.
apple, orange, strawberry You could
add a little yogurt, or tofu to thicken
and fill out the smoothie. No more than
1/2 Cup.
For more sweetness
you could add Canadian honey, or pure
maple syrup.
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Superseeds
Breakfast of Champions
1
Personal size yogurt with or without
fruit on the bottom– No Aspartame
•½ Cup Mixed Fresh fruit,
local berries are best if in season.
•¼ Cup Raw Almonds or Granola
•1 Tbsp Canadian Honey
•1 Tbsp Superseeds Chia Seeds
Mix together,
let stand for a minute or two and enjoy.
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Superseeds
Granola
INGREDIENTS
•2-1/2 cups Organic rolled
oats
• 1/2 cup broken almonds
• 1/2 cup chopped walnuts
• 1/2 cup chopped pecans
• 1 tsp salt
• 1/4 cup Superseeds Chia Flour
(optional)
• 1/2 cup shredded coconut
• 1/2 cup unsalted sunflower seeds
• 1/2 cup canola oil
• 1/2 cup Canadian honey
• 1/4 Canadian Maple Syrup (from
Quebec if possible)
• 1/2 cup raisins
• 1/2 cup of Cranberries or dried
Blueberries (1/4 cup of each works well
too)
• 1/2 cup Superseeds Chia seeds.
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DIRECTIONS
1.Preheat the oven to 325 degrees F (165 degrees
C).
2.In a large bowl, stir together the oats,
almonds, walnuts, pecans, salt, Chia flour,
coconut and sunflower seeds. In a small pan
over medium heat, stir together the oil, honey
and maple syrup. Cook and stir until blended.
Pour over the oat mixture, and stir to coat
evenly. Spread out in an even layer on a lightly
greased cookie sheets.
1.Bake for 20 minutes in the preheated oven,
until the oats and nuts are toasted. Immediately
after it comes out of the oven, stir in the
Chia seeds, raisins and dried blueberries/cranberries.
Let stand until cooled, and stir again to
break up any large clusters. Store in an airtight
container at room temperature. Last up to
10 days.
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Carey’s
Zuppa Rustica
(Tomato with Chunky
Leeks Soup)
INGREDIENTS
• olive oil
• 1 tsp ground fennel seed
• ¼ tsp ground black pepper
• ½ tsp” dried chile
• 1 large leek [rinsed, cut to 1/4”
dice]
• 1 fennel bulb [1/4” dice]
• 3 garlic cloves, peeled and crushed
(one clove added to broth mixture)
• 1 tbsp dry sherry
• 3 Cups chicken broth [put into
a large bowl or 8-C measuring cup]
• 1 28-oz can tomatoes [juice added
to chicken broth, rough 1/2” dice]
• ¼ cup Superseeds Chia [add
to broth]
• medium potato [1/2” dice
- add to broth] |
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DIRECTIONS
1. In large pot or Dutch oven, heat olive
oil at medium heat. Cook spice powder for
3 min., stirring as needed. Add chile at 2-min.
point.
2. Add vegetable mixture,
1st crushed garlic clove and sherry, and sauté
until vegetables are softened, +/- 8 min.
Add 2nd crushed garlic clove toward the end
of the sauté.
3. Add broth mixture
to pot and cook until potatoes are done, +/-
30 min.
Recipe Options:
Brown 1/2 lb stewing
beef, seasoned with salt and pepper, in a
skillet in a little olive oil. Add this to
the soup at Step 3.Put soup through a blender
to achieve a smooth consistency.Add cream
for a richer soup and a rosé sauce
look.
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Superseeds
Stir Fry
INGREDIENTS
•2 tbsp oil for frying [peanut,
grape seed, sesame
- never olive which does not have a high
smoking temp]
•1" pc ginger sliced or juliened
•1 tsp finely chopped garlic [more
to taste]
•1 tbsp rice wine vinegar (or other
vinegar)
beef pork or chicken sliced thinly [optional
- omit for vegitarian]
•1 med carrot sliced on diagonal
•1/2 onion sliced
•1/2 green or red pepper sliced
•1 C chopped bok choy
•6 shiitake mushrooms, rinsed, stems
removed
(other mushrooms work fine)
2 tbsp Soya sauce
oyster sauce (optional)
2 tbsp chia seeds
1/3 Cup water
1 tbsp corn starch
chili paste to taste [optional]
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DIRECTIONS
Mix water and
corn starch and stir to combine.
If marinading meat [optional] combine meat with
1 tsp sesame oil 1 tsp soya sauce and 1/2 tsp
corn starch and stir to combine.
Heat frying pan or wok without oil until hot.
Then add oil [with hood fan on!] and let heat
for 1 min. Then add ginger and garlic and stir
fry 30 sec. Next add rice wine and meat and
marinade and stir fry until meat is browned.
Remove meat to a bowl. Add a little more oil
if needed and carrot and stir fry 30 sec, then
add remaining veggies and stir fry 30 sec. Return
meat and juices to pan, and add sauce ingredients
to pan giving corn starch a quick stir before
pouring into pan. stir fry for 30 sec more to
heat through and remove to serving dish.
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Linguini
with Sausage & Clams in a Red Sauce
INGREDIENTS
•1 tbsp olive oil
•3 links hot Italian sausage, removed
from casing and chopped
•30 pasta clams or 15 - 20 Littleneck
clams, scrubbed clean and debearded
•4 cubes frozen garlic
•1 can sliced mushrooms
•4 tbsp finely chopped parsley
•1/4 Cup dry white wine
•28-oz can tomatoes, chopped to
1/2” dice (juice added to wine)
•2 tbsp Chia seeds
•ground black pepper
•parmesan cheese to serve
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DIRECTIONS
1. Brown sausage meat in skillet on
high heat. Remove from pan once browned.
2. Add mushrooms to pan and brown slightly.
3. Reduce heat to medium, add 2 cubes garlic
and sauté 30 seconds until fragrant,
then put sausage meat back into pan.
4. Add chopped tomatoes, deglaze pan and turn
heat down to low. Add Chia seeds and simmer
uncovered to thicken sauce. Season with pepper
as needed.
5. Place second pan on high heat, pour in wine
and tomato juice, along with 2 cubes of garlic
and clams. Cover tightly. Check every 30 seconds
to 1 minute and move any opened clams to a bowl.
Discard any clams that do not open after 10
minutes.
6. Once all the clams have been removed, pour
contents of second pan into first pan, and continue
to reduce and thicken sauce.
7. Set a pot of water to boil and add 1 tsp
of salt to the water. Once at boiling point,
cook linguini according to package directions.
8. Drain pasta and return to pot, add sauce,
mix and top with clams. Clams can be left in
shells, or removed and chopped if desired.
9. Serve in bowls and top with parmesan cheese.
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SuperSeeds
Hungarian Goulash
INGREDIENTS
Grape seed oil
1 medium onion, diced
1 large green pepper, diced
4-5 garlic cloves, smashed
2 tbsp paprika powder [hot, sweet or a
mix of both]
1 lb beef [or veal or venison], cut to
3/4" dice [top sirloin is best, in
my opinion]
2 tbsp paprika paste
2 tbsp goulash cream paste
1 L water
1 carrot, sliced 1/4" [if omitting
parsley root, add a carrot]
1 parsnip, sliced 1/4" [optional]
1 parsley root, sliced 1/2" [optional]
1 lb potatoes [about 2 medium]
2 tbsp SuperSeeds Chia Seed
1/2 bunch parsley
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DIRECTIONS
1. Heat pan to medium-hot,
add 2 tbsp oil and sauté onion until
glassy and soft [3-5 min].
Add green pepper and sauté until softened
[2-3 min].
Add garlic and stir for 1 min until fragrant.
Remove veggies and set aside in a bowl.
2. Turn heat
up to high and wait until pan is fully heated
and just starts to smoke. Add another 2 tbsp
oil and the paprika powder, followed by the
meat. Let meat stand [i.e., do not turn it]
for a minute so it can brown, then turn it
and let other side brown. Keep stirring until
all sides are browned. The meat will let off
some water - let this boil off and the browning
will continue.
3. Towards the
end of the browning, add paprika and goulash
pastes, and sauté 1 min.
4. Add veggies
back in, add tomato to the pan and scrape
bottom of pan. Stew for about 10 min, add
a little water if needed.
5. Add water,
carrot[s], parsnip and parsley root, and stir.
Add SuperSeeds and caraway seeds, and stir.
6. Lay parsley
like a mat across the top of the pot and put
lid on. Turn down heat to 1-2 and simmer for
4 hours.
By adding 500
ml to 1 L more water this can be turned into
a soup and could be served with a variety
of meats [grilled steak, grilled Hungarian
[wine?] sausage, schnitzel, etc.] as a meal
for a group.
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SuperSeeds
Pizza Dough
INGREDIENTS
3.5 Cups hard or all purpose flour
2 1/4 tsp instant yeast (1 pakage)
1 1/2 tsp salt
2 tbsp chia flour
2 1/2 tsp honey or brown sugar
1 tbsp olive oil
3 - 4 tbsp finely chopped basil (or other
herbs)
1 1/3 C warm water
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DIRECTIONS
Mix all the dry ingredients
in a large bowl, then add honey and oil. Add
the herbs or tomato paste at this point and
mix. Slowly mix in water as you pour, incorporate
the water into the dry ingredients. Continue
to mix until a ball forms. Leave ball to rest
for about 5 minutes. Then take the ball out
and kneed it on a lightly floured surface
until it becomes sticky and slightly springy.
Form a smooth ball and coat it in olive oil,
put it into a bowl that is twice the size
of the ball, cover with plastic wrap and put
into the fridge. When ready to use, take out
of fridge. knead and shape like normal pizza
dough.
Preheat oven to 500 Deg F
Dress the pizza with: sauce, cheese, veg,
meat, and a little more cheese. Slide pizza
into oven [use pizza stone or unglazed quarry
tiles] and bake until edges are browned about
10-12 minutes.
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