Chia seeds

Photography by Ben Dearnley

In this month's issue

Eat in, eat out, eat well. Look for the taste liftout on Tuesdays in the Herald Sun, Courier Mail and Daily Telegraph, on Wednesdays in the Adelaide Advertiser, and in Perth’s Sunday Times.

These surprising little seeds are the complete package: good for you, easy to use and super versatile.

Why we love them

There's not much these sassy seeds can't do! Packed with nutrients and antioxidants, they can be used for every meal from breakfast to dinner, and they make a great substitute for eggs in some recipes so they're perfect for people with allergies. Part of the mint family, chia seeds come in black and white varieties, and both types are high in fibre and omega-3 fatty acids.

In the kitchen

Raw chia seeds are crunchy and slightly nutty, so the simplest way to use them is to sprinkle them on your breakfast cereal, salad or stir-fry. Soaking the seeds in liquid gives them a soft gel-like consistency, which means you can use them in baking and smoothies. Store chia seeds in an airtight container at room temperature.

Top tricks

1) For an extra-crunchy fruit crumble, stir 2-4 tbs white chia seeds into the topping.

2) Make coconut chia pudding for breakfast by soaking 2 tbs chia seeds overnight in 1 cup coconut milk. Serve with fresh pineapple and brown sugar.

3) Cooking for a vegan or someone allergic to eggs? To make the equivalent of one egg, mix 1 tbs chia seeds with 3 tbs water and set aside for 10 minutes or until thick. Use to bind savoury dishes such as meatballs or in baking - this mix is best in recipes that call for only one or two eggs.