Winter salad with chia seeds and turmeric: superfood recipes for the cold season
The cold season doesn't mean that fresh and healthy food has to fall by the wayside. A winter salad with organic chia seeds and turmeric combines healthy superfoods with valuable nutrients that support the immune system.
In addition to crunchy winter vegetables, chia seeds play a leading role. The small seeds of the chia plant (Salvia hispanica) are rich in omega-3 and omega-6 fatty acids, fiber and B vitamins. Curcuma also provides valuable antioxidants with an anti-inflammatory effect.
Are chia seeds healthy?
Chia seeds are among the most popular superfoods - and not without reason. They contain:
- Omega-3 fatty acids (especially alpha-linolenic acid), which contribute to normal cardiovascular health
- Fiber, which provides long-lasting satiety and promotes a healthy diet
- Protein, which contributes to regeneration and muscle building
- B vitamins, which are important for energy metabolism
How many chia seeds can you eat per day?
According to the Novel Food Regulation, it is recommended not to consume more than 15 g of chia seeds per day - this corresponds to about one tablespoon.
Everything you need to know about chia seeds and winter salads
What do chia seeds do for the body?
Thanks to their omega-3 and omega-6 fatty acids and dietary fiber, they support:
- Good prevention of cardiovascular disease
- A stable blood sugar level if it should be too high
- Healthy digestion
These seeds have remarkable health benefits, and are rich in omega-3 fatty acids and fiber, but they differ in some aspects. Flaxseeds are often cheaper and just as readily available, but they need to be ground before consumption as their hard shell hinders the release of nutrients. Organic quality products are recommended here. Chia seeds, on the other hand, require no further processing as their nutrient content can be absorbed directly by the body. This makes them quicker to enjoy.
Chia seeds also have the ability to absorb large amounts of water, which makes them ideal for making chia gel, which is great in smoothies, puddings or even as an egg substitute in vegan recipes. Often the choice between chia and flax seeds depends on personal preference and specific dietary needs, as both can be a valuable addition to a healthy diet. It is worth including both seeds in your daily diet to benefit from their comprehensive nutrients.
However, linseeds are often cheaper but need to be ground to release their nutrients. Further information on this, as well as delicious recipes, can be found in a variety of e-books. Often even free of charge if you want to leave your e-mail address with the respective provider. We hope you enjoy browsing.
What are typical winter lettuces?
Typical winter lettuces are characterized by their resistance to colder temperatures, which makes them ideal for growing during the cold season. A particularly popular representative of this category is lamb's lettuce, which impresses with its nutty taste and high vitamin C content. Endive is also one of the classic winter lettuces. With its slightly bitter leaves, it adds an interesting flavor to any salad bowl. Radicchio is another favorite winter salad. Its red-purple leaves are not only a visual highlight, but are also rich in antioxidants, which can help to strengthen the immune system. Kale, on the other hand, known for its leafy texture and considerable nutritional value, is a typical winter vegetable that can be enjoyed raw in salads or cooked. This variety of winter salads not only offers flavor variety, but also numerous health benefits that help you stay fit through the winter months.
Here are some varieties of winter lettuce:
- Endive
- Radicchio
- Lamb's lettuce
- Kale
- Chicory
- Purslane
Wann sät man Wintersalat aus?
Viele Wintersalate wie Feldsalat oder Endivien lassen sich bereits im Spätsommer aussäen.
So deliciously versatile
Chia seeds offer impressive nutritional versatility and can be used in numerous innovative ways. A classic is chia pudding, which is ideal as a nutritious breakfast or delicious dessert. This pudding, which is made from soaked chia seeds and milk alternatives, has the consistency of a traditional pudding and can be refined with fruit or nuts. For those looking for an extra dose of omega-3 fatty acids, chia smoothies are a great choice. The seeds can simply be added to a blender with other healthy ingredients.
As an ingredient in chia bread, the seeds also give the baked goods additional fiber, which helps to promote digestion. Chia seeds are an excellent egg substitute in baking recipes, especially for vegans. Due to their ability to absorb water and form a gelatin-like substance, they bind ingredients in a similar way to eggs. This creative use of chia seeds enriches every kitchen and contributes to a varied and healthy diet.
Chia seeds can therefore be used in many different ways:
- Chia pudding for breakfast or dessert
- Smoothies for an extra portion of omega-3
- Chia bread for more fiber
- Egg substitute for vegan baked goods
How long should you leave chia to soak?
At least 10 minutes, but ideally two to three hours to maintain the gel-like consistency.