Chia seeds
Vegans eat a plant-based diet and avoid animal products. In 2014, the European Food Safety Authority authorised the import of chia seeds, which are becoming increasingly popular in the US and Switzerland. The Aztecs had already discovered the herbaceous sage plant, which originally came from South America, as an essential source of nutrients. Later, chia seeds were somewhat forgotten.
Meanwhile, chia seeds are also grown in southern European countries, such as the Mediterranean. The plant requires a temperate climate and sun.
Chia seeds are obtained from the Salvia hispanica plant. This herbaceous annual sage plant belongs to the mint family and grows almost two metres tall. It flowers in September, producing beautiful blue or white, slightly crimped petals. The plant must not be exposed to frost or high humidity. Chia seeds were only imported to this country recently, and there was little information about appropriate growing conditions. However, by 2024, the market for chia seeds in Europe had grown considerably. According to the German consumer advice centre, the proportion of fibre in chia seeds is particularly noteworthy. The seeds also contain omega-3 fatty acids in their oil and as a by-product of crushing. However, the omega-3 fatty acid content is only released when the crushed chia seeds, like flax seeds, are chewed well.
The seeds contain around twenty per cent protein and around thirty per cent fat. The carbohydrate content is relatively high, at up to forty per cent. Other active ingredients include antioxidants, vitamins A, B and C, iron, protein, calcium and magnesium.
The purely plant-based, nutrient-rich, low-sugar and quickly prepared pudding
Vegan chia pudding is a plant-based alternative to traditional pudding. This vegan pudding is prepared with chia seeds and a plant-based almond, coconut or oat milk. The chia seeds are stirred into the milk and chilled. This creates a gel-like consistency. The chia pudding can be flavoured with berries, fruits or agave syrup—a dessert with an all-round healthy base.
Chia pudding is also suitable as a quick snack when you're on the go. It can be prepared quickly by filling it into a sealable glass or small bowl and garnishing it with your favourite ingredients. The vegan and gluten-free chia pudding also covers a variety of nutritional needs and is suitable for both gluten and lactose intolerances.
Chia pudding – basic recipe
Mix one hundred and fifty grams of chia seeds with one litre of oat, coconut, or other plant-based milk, one teaspoon of vanilla powder, and two teaspoons of agave syrup. Fill up glasses, cups, or small bowls about halfway and leave them covered in the fridge overnight. Cover with raspberries, blueberries or mixed fruits or mix.
Frowners little pinch of inspiration:
Kernels bread with chia seeds – no additives, flour or yeast
Ingredients
- Fifty grams of coarsely ground hazelnuts
- Fifty grams of pumpkin seeds
- Two hundred grams of fine oat flakes
- 80 to 100 grams of chia seeds
- 40 grams of sunflower seeds
- 40 grams of linseed
- 2 level teaspoons of acceptable sea salt
- 30 millilitres of water
- 4 tablespoons of coconut oil
- 1 tablespoon of agave syrup
- 1 level tablespoon of thyme
- 1 level tablespoon of oregano
- One level tablespoon of pepperoncini flakes
- One tablespoon of dried rosemary
Preparation
- Pour the water into the pan and heat it. Dissolve the coconut oil in it, then add the agave syrup and mix.
- Mix the remaining ingredients very well in a bowl with a whisk. Add the water, coconut oil, and agave syrup and mix well. Cover the bowl and refrigerate for at least twelve to twenty-four hours.
- Preheat the oven to 180°.
- Form small rolls. Could you lightly moisten the chosen part of the dough with fresh water while forming?
- You can also form a large flat loaf.
- Put baking paper on the rack and bake the bread for seventy-five minutes. After ten to fifteen minutes, reduce the oven temperature to one hundred and seventy degrees.
- Bake small rolls for about three-quarters of an hour. If necessary, allow them to cool in a slightly open oven. After ten minutes, reduce the temperature to one hundred and seventy degrees and after thirty minutes to one hundred and sixty degrees.
The bread and rolls may fall apart slightly when cut or eaten. Serve with vegetable soup or dish, or spread with avocado mousse on a small plate.
Stirnrunzler's avocado mousse
Wash, dry and peel three avocados and remove the stones. Finely mash half a peeled banana with a fork. Finely mash the avocados as well. Mix well with a few squirts of fresh lemon or lime juice, a teaspoon of guacamole spice, and a little peperoncini powder or, if you prefer, sea salt and freshly ground pepper. Cover and refrigerate immediately. Should be gobbled. No storage.
Frowner's fruit salad
Clean and wash the fruit and dry it on a cloth. Cut into slices and mix in berries or pomegranate berries. Bring two decilitres of fresh lemon, orange, and tangerine juice to the boil, then add it immediately to the fruit. Mix well again, cover, and chill immediately.
Tip: a little agave syrup can be added to the fresh fruit juice if you like.
