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Mix Chia

Mix Chia

Spiced Sweet Potato and Lentil Dip

Preparation Time

10 mins

Cooking Time

20 mins

Serves

Makes 4 cups of dip

What Does Emma Say?

Lentils contain protein and have a low glycemic index making them ideal for vegetarians and people with diabetes.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 teaspoons cumin powder
  • 1/4 teaspoon crushed red pepper flakes
  • Heaping 3/4 c red lentils, washed
  • 2 c sweet potato (1/2 a large sweet potato), peeled and diced
  • 3 c vegetable stock
  • 1 tablespoon Chia Bran
  • 1/2 cup natural yoghurt
  • 1/4 cup chopped cilantro
  • 1 tablespoons White Chia Seeds (optional)

Method

  1. Heat oil in a medium saucepan. Saute onion for 2 minutes. Add spices and continue to saute for another minute.
  2. Add lentils, sweet potato and vegetable stock and bring to a simmer. Cover and allow to simmer for 15-20 minutes, until sweet potato is tender, but not falling apart. Stir frequently.
  3. Remove from heat, stir in chia seeds and allow to cool. Blend with a stick mixer until almost smooth.
  4. Stir in yoghurt and cilantro. Garnish with a sprinkle of White Chia Seeds. Serve with crispy pita bread wedges.

You'll Need


Chia Bran - 200g

Crunchy Apricot & Hazelnut Granola

Preparation Time

15 mins

Cooking Time

20-25 mins

Serves

Makes 8 Cups

What Does Emma Say?

Dried apricots are high in fibre and have a low glycemic index, combined with Chia Seeds this give your body a fibre and Omega 3 punch..

Ingredients

  • 300g rolled oats
  • 120g hazelnuts, roughly chopped
  • 100g shredded coconut
  • 60g sunflower seeds
  • 30g black chia seeds
  • 1 1/2 teaspoons cinnamon
  • 1/3 cup honey, warmed
  • 2 tablespoons light olive oil
  • 100g sultanas
  • 100g dried apricots, diced

Method

  1. Pre-heat oven to 160°C. Combine oats, hazelnuts, shredded coconut, sunflower seeds, chia seeds, cinnamon, honey and olive oil in a large bowl. Make sure the honey coats the grains and nuts evenly.
  2. Spoon mixture into a large baking tray lined with non-stick paper. Bake for 20-25 minutes until the granola becomes golden and crunchy. Stir frequently while cooking.
  3. Add sultanas and apricots and stir through granola. Store in an airtight container and serve topped with a dollop of your favourite yoghurt.

You'll Need


Chia Seed - Black 500g

Raspberry Pancakes with Orange Cinnamon Ricotta

Preparation Time

8 mins

Cooking Time

3 mins

Serves

Makes 12

What Does Emma Say?

A healthier option to the traditional pancake.

Ingredients

  • 200g SR flour
  • 1 1/2 teaspoons baking powder
  • 1/4 cup caster sugar
  • 1 tablespoon white chia seeds
  • 150ml cup milk
  • 80ml Greek style yoghurt
  • 2 eggs, lightly beaten
  • 1 tablespoon melted butter
  • 125g raspberries, plus extra to serve

Method

  1. Sieve flour, baking powder and sugar into a medium bowl. Add chia seeds, milk, yoghurt, eggs and melted butter. Whisk lightly until smooth. Fold in raspberries.
  2. Place a large non-stick frypan over a medium heat. Grease with a little butter. Spoon a heaped tablespoon of batter into the pan and repeat. Allow each pancake to cook for about 2-3 minutes each side. Remove from pan and repeat process to make about 12 pancakes in total.
  3. Serve with Orange Cinnamon Ricotta and some extra raspberries.

To make Orange Cinnamon Ricotta – Place 250g fresh ricotta, 120g Greek style yoghurt, finely grated zest of one orange, 1 tablespoon honey and 1/2 teaspoon of ground cinnamon in a bowl. Mash together with a fork and serve.

You'll Need


Chia Seed - White 150g

Tropical Fruit with Sweet Dukkah

Preparation Time

8 mins

Cooking Time

8 mins

Serves

Makes 1 1/2 cups

What Does Emma Say?

Great idea for entertaining

Ingredients

  • 70g slivered almonds
  • 40 g hazelnuts
  • 30g shredded coconut
  • 20g sesame seeds
  • 1 tablespoon white chia seeds
  • 1 teaspoon cinnamon
  • 3/4 teaspoon ground ginger
  • 3/4 teaspoon ground cardamom
  • 2 ½ tablespoons brown sugar
  • Greek style yoghurt or pure cream
  • Mixed tropical fruits, cut into dipping shapes

Method

  1. Place almonds and hazelnuts in a non-stick frypan and toast for 2-3 minutes over a medium heat. Add coconut, sesame seeds, chia seeds, and spices. Continue to cook until all ingredients are golden and dukkah is fragrant. Stir frequently. Remove from heat and allow to cool.
  2. Place cooled mixture and sugar in a food processor and process until chopped well.
  3. Serve dukkah with a bowl of yoghurt or cream and tropical fruits. Dip fruit first into the yoghurt or cream and then into the dukkah.

You'll Need


Chia Seed - White 150g

Omega-3 Boosted Fish Cakes (gluten free)

Preparation Time

10 mins

Cooking Time

30 mins

Serves

Makes 16 small patties

What Does Emma Say?

Seafood contains Thiamin (Vitamin B1) which the body needs for muscle strength and memory. The Chia seed adds a great boost of fibre to the gluten free delight.

Ingredients

  • 400g desiree potatoes, scrubbed
  • 400g cauliflower, trimmed and cut into florets
  • 200g piece of hot smoked salmon
  • 1 red chilli, chopped finely
  • 1/2 tsp lemon rind
  • 1/2 tbs lemon juice
  • 3 shallots, finely sliced
  • 2 tbs ground chia seed
  • 1/2 cup chopped coriander
  • 2 tbs sunflower oil to cook

Method

  1. Cut the potatoes into quarters and cook for 20–25 minutes until they are soft. While the potatoes are cooking, steam the cauliflower for 12–15 minutes until it is tender.
  2. Mash the potatoes and transfer them to a large bowl.
  3. Place the cauliflower in a food processor with the salmon, chilli, lemon rind and lemon juice and process until the mixture is well combined but retains some texture.
  4. Transfer to the bowl with the mashed potatoes and add the ground chia, shallots and coriander and mix until the mixture is well combined.
  5. Using your hands form small patties approximately 6cm in diameter.
  6. Heat a non stick pan with a little sunflower oil and cook the patties for 3–4 minutes on each side.
  7. Transfer to a baking tray lined with baking paper and place in the oven (160C) to keep warm. Serve with an accompanying green salad.

You'll Need


Chia Ground Seed - 350g

Mushroom & Chia Soup

Preparation Time

10 mins

Cooking Time

55 mins

Serves

4

What Does Emma Say?

It is common to accompany soup with some crusty bread. The Chia in this recipe helps to naturally thicken the soup and helps you feel fuller for longer without the need for accompaniments.

Ingredients

  • 1 tbsp olive oil
  • 1 onion, finely diced
  • 2 cloves garlic, crushed
  • 500 grams, large field mushrooms
  • 2 tbsp parsley, chopped
  • 4 cups spring water or stock
  • 4 tbs chia seeds
  • 1 level tbsp Mugi miso
  • 2 tbsp dry roasted pine nuts

Method

  1. Heat the oil in a medium saucepan and add the onions and garlic to sauté for 2-3 minutes. Add the mushrooms and parsley and stir cooking on a low heat for a further 7-10 minutes. Add the stock or water and bring to the boil and then stir through the chia seeds, cover the pan and reduce the heat to simmer for 45 minutes.
  2. Place the miso in a small bowl and add 1-2 tablespoons of the broth and stir into a smooth paste. Place the contents of the soup into a blender and blend until smooth. Return the soup to the saucepan and add the miso. Gently heat through but do not boil. Serve with a garnish of parsley and the toasted pine nuts.

You'll Need


Chia Seed - Black 150g

Moroccan lamb shanks with chia

Preparation Time

15 mins

Cooking Time

4.5 hrs

Serves

4

What Does Emma Say?

Red meat is an excellent source of vitamin B12 but does not provide you with those essenrtial Omega 3s. Accompanied with Chia, this is a hearty nutrition meal.

Ingredients

  • 2kg lamb shanks
  • 2 tbs olive oil
  • 300g eschallots, peeled and left whole
  • 3 cloves garlic, roughly chopped
  • 1 ½ tsp ground ginger
  • 2 tsp ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp ground cloves
  • 1 litre chicken stock
  • 400g canned tomatoes chopped
  • 2 tablespoons tomato paste
  • 3 tbs chia seeds
  • 250g whole baby carrots
  • 350g silverbeet stalks, chopped
  • 1 large cinnamon stick
  • Pinch of sea salt

Method

  1. Preheat the oven to 160C.
  2. Trim off any excess fat from the lamb shanks and set aside.
  3. Heat the olive oil in a large heavy based ovenproof casserole dish on top of the stove, and sauté the eschallots and garlic for 2–3 minutes. Add the ground spices and continue to cook on a low heat for a further 2 minutes.
  4. Brown the lamb shanks a couple at a time until they are browned on all sides. Arrange the shanks back in the pan with the remaining ingredients and lay a piece of baking paper over the surface of the casserole before covering the pan with its lid. Place in the oven to cook slowly for about 4 ½ hours or until the meat falls off the bone. For a delicious accompaniment serve with cauliflower, amaranth and chia mash

You'll Need


Chia Seed - Black 150g

Cauliflower, amaranth and chia mash (also gluten free)

Preparation Time

10 mins

Cooking Time

25 mins

Serves

4

What Does Emma Say?

Ingredients

  • ½ cup amaranth grain, rinsed
  • 500g cauliflower, trimmed and cut into florets
  • 2 tbs chia seeds
  • Sea salt
  • Cracked black pepper

Method

  1. Place the amaranth in a pan with 1¼ cups of water and bring the liquid to the boil. Reduce the heat to simmer, cover the pan and cook on a low heat for 18–20 minutes. While the amaranth is cooking, steam the cauliflower until it is tender, then, blend it in a food processor until smooth. When the amaranth has cooked mix it through the cauliflower with the chia seeds and season with a pinch of sea salt and cracked black pepper.

You'll Need


Chia Seed - White 500g

Chewy Chia Muesli Bars

Preparation Time

15 mins

Cooking Time

5 mins

Serves

Makes 20 pieces

What Does Emma Say?

Dried apricots are high in fibre and have a low glycemic index, combined with Chia Seeds this give your body a fibre and Omega 3 punch..

Ingredients

  • 1 cup rolled oats
  • 1 cup almonds, chopped
  • ½ cup coconut flakes
  • 1/3 cup sunflower seeds
  • 1/3 cup pepitas
  • 3 tbs chia seeds
  • 1/3 cup dried apricots, chopped
  • ¼ cup cranberries, chopped
  • ½ cup rice syrup

Method

  1. In a large frying pan, over a medium heat, separately roast the oats, almonds, sunflower seeds, pepitas and coconut flakes. Transfer to a large bowl with the chia seeds and dried fruit.
  2. Pour the rice syrup into the pan to heat gently. Return the nut and seed mix to the pan and stir through thoroughly.
  3. Press the mixture into a flat baking sheet (30 x 20 cm) and refrigerate until cool.
  4. Cut into squares and store in an airtight container.

You'll Need


Chia Seed - White 150g

Roast chicken with chia stuffing (Gluten Free)

Preparation Time

15 mins

Cooking Time

1.5 hrs

Serves

6

What Does Emma Say?

Removing the skin from chicken, reduces the amount of saturated fat in the recipe making it more suitable for people with diabetes.

Ingredients

  • ½ cup quinoa
  • 1 tbs olive oil
  • 1 white onion, finely diced
  • 2 cloves garlic, crushed
  • ¼ cup chopped walnuts
  • 2 tbs chopped sage
  • 4 chopped prunes
  • 1 cup water
  • 3 tbs chia seeds
  • Salt and pepper
  • 2 kg free range chicken

Method

  1. Preheat the oven to 220C.
  2. Thoroughly rinse the quinoa and drain off any excess water.
  3. Heat the olive oil in a frying pan and add the onion and garlic and sauté for 3–4 minutes. Next add the walnuts, sage and prunes and stir to combine. Add the quinoa with 1 cup of water. Gently bring the liquid to boil then reduce the heat to simmer, cover the pan and cook for 15 minutes.
  4. When the quinoa is cooked, stir through the chia seeds, season with salt and pepper and fill the chicken with the chia and quinoa stuffing. Use a couple of toothpicks to pin the chicken skin over the cavity and secure the stuffing.
  5. Brush a little olive oil over the chicken, season with black pepper and place in the oven for 15 minutes. Reduce the heat to 180C and cook for a further 70 minutes basting the bird a few times during the process. Allow the chicken to rest in a warm place covered in foil for about 10 minutes before carving. Serve with accompanying mixed steamed veggies.
  6. Serving suggestion: Scatter chia seeds on Roast Chicken and vegetables.

You'll Need


Chia Seed - White 150g