Make Easy Chia Seed Dressing, with Fresh Dill…
The yogurt and sour cream make it delightfully creamy and dreamy. Drizzle it on salad, roasted veggies, or enjoy as a luscious and tangy dip with crudites, crackers or your favorite crispy snacks.
Good fats and fiber to be had from the chia seeds, “hiding” in plain sight inside the cute little jelly-like globs…. Probiotics from the yogurt and cultured sour cream…. The fresh dill and Parmesan cheese add, of course, yet another layer of complex notes to the overall flavor, further adding to its great versatility.
Also… You can make it in just a few minutes…. not kidding you! The only chopping you will need to do is to chop a bit of fresh dill. You don’t need to prep any of the other ingredients…. and there’s no cooking involved at all!
Want a “double” serving of this chia seed dressing ? Go ahead!
Best part… Unlike many other creamy salad dressings and dips, this Chia seed dressing is most certainly not loaded with fats and sugar. No “empty” calories…. quite the opposite, actually! So…. feel like going a bit overboard with the “serving size”? Sure, go ahead… no guilt-trip!
When I made it recently during a youth camp, several kids came back, looking a bit sheepish…. “Can we have some more dressing please? No more salad, just the dressing…. and maybe some croutons too?”. They were so thrilled when I said “Of course!”. I understood perfectly…. dipping a crunchy crouton into this dressing sounded delightful!
Sometimes, when I’m feeling a bit peckish, I just put a dollop on a cracker and pop it into my mouth! The burst of flavors and textures on your tongue….creamy, tangy, ‘herby’, and the little globs of the swollen Chia…. Ohh, So Yumm!
Chia Seeds…. tiny, but mighty!
Chia seeds, their tiny size notwithstanding, are pretty mighty when it comes to nutrient content. Rich in high quality fats, protein and fiber, they also provide a range of vital micronutrients. The vitamins, minerals, phytonutrients, etc., (in Chia) support numerous essential biochemical processes in the body….. and help you stay healthy.
I want to say a bit more about the fats in Chia…. Finding high quality plant-based fats with omega-3 and omega-6 fatty acids poses a challenge for many vegetarians. Chia seeds are a super-star in this regard. Not only do they contain good quantities of both of these essential fats, but they also have them in the rather unusual and rare ratio of 3:1. By contrast, most plant-based fats/oils (from seeds, nuts, etc.) have exactly the opposite: much more omega-6 than omega-3 fatty acids.
While both kinds are “essential” for maintaining good health, it is especially challenging to consume sufficient quantities of the omega-3 fats, especially from plant-based sources. Numerous studies indicate that you should try to get adequate amounts of both these essential fats from food – rather than from supplements. Since most folks get plenty of omega-6 fats anyway, it may be better to try to specifically increase your intake of omega-3 fats from “real food” sources.
Just 1 tsp of Chia seeds provides about 27% of the recommended daily allowance of omega-3 fatty acids. This Chia seed dressing recipe, with 8 servings as written, has 1 tbsp (i.e., 3 tsp) Chia seeds…. So, even a small 2 tbsp serving of the prepared dressing gives you about 10% of your daily requirement of this essential fat. Pretty impressive, in my book at least!
Don’t “cook” the good fats… Eat them cold!
Unsaturated fats – such as those with omega-3 and omega-6 fatty acids – tend to deteriorate when heated, often converting the “good” fats into substances that are NOT good for you! So I try to avoid adding Chia seeds to anything that needs to be “cooked” later. This dressing is perfect: no cooking involved!
I’m somewhat concerned by the fact that nowadays, lots of folks use “Chia eggs” and “flax eggs” to replace poultry eggs in various baked goods. They do work quite well in terms of the texture of the cakes, muffins, etc., made with these. But… what happens to the “good” fats in the chia and flax when they get baked in a hot oven for an extended time? I personally prefer to use other egg-replacers that are not chia- or flax- based… A few such egg-replacers are also commercially available, and I have found them to be pretty good, especially for muffins, pancakes, etc..
This is, of course, the same reason why you should not “cook” with Extra Virgin Olive Oil (EVOO)… it’s best to drizzle it on foods “after” they have been cooked. Cook with a small amount of a heat-stable oil, and add the EVOO just before you eat!
The same is true for other foods that are rich in unsaturated fats… Don’t cook them… Eat them cold!
More recipes for condiments, dips…
Do you enjoy trying different types of condiments… dips, dressings, sauces, chutneys…. Here are some that you might enjoy trying… from a range of different culinary traditions…. from different parts of the world.
- Apricot “Duck” Sauce – sweet and spicy with a bit of tang too…
- Quick Peanut Chutney – creamy and spicy, with yogurt and peanuts…
- Fresh Pineapple relish – quick and easy, sweet, sour and spicy…
- Radish Greens Raita – yogurt and wilted radish greens – with a hint of pungent, peppery kick…
- Chunky Tomato Chutney – tangy and spicy, great for dipping your fav snacks…
- Fresh Tomatillo Salsa – the classic Salsa Verde…. for any Mexican themed snack/meal
I have posted several other recipes that follow this theme too … All you have to do is use the “Search” box! Make them… share them…. and…. Please do leave reviews and star ratings… much appreciated!
Special Diets
This simple Chia seed dressing is vegetarian, soy-free, gluten-free and nut-free. For making it vegan, omit the dairy ingredients: sour cream, yogurt and Parmesan cheese. Instead, use your preferred plant-based alternatives. Do try to find yogurt and sour cream made with active cultures, to get their probiotic benefits too.
This dressing is also suitable for someone following a “no onion-no garlic” diet. It’s low in overall calories, and very low in sugar (and total carbs) and sodium… So, it is compatible with the dietary guidelines for folks watching their fat, sugar and salt intake.
So… Go ahead and make this easy and versatile Chia seed dressing…. It takes just minutes, and it’s a great way to incorporate the nutrient-dense Chia seeds into your meal… Plus, with the unique and refreshing flavor of fresh dill, it’s so easy to fall in love with it!
Make it, share it…. please leave a review and star rating…. many thanks!
Enjoy!
Make Easy Chia Seed Dressing: with Fresh Dill
Ingredients
- 1/4 cup Sour cream – light (low-fat) preferred for vegan dressing, use your preferred vegan sour cream, preferably made with live cultures
- 1/4 cup Yogurt – plain, full fat preferred be sure to use unflavored yogurt; for vegan dressing, use your preferred vegan yogurt, preferably made with live cultures
- 1/4 cup Water
- 2 tbsp White wine vinegar if not available, use rice vinegar instead
- 1 tbsp Lime/lemon Juice – fresh preferred
- 1/8 tsp Salt adjust as per taste preference
- 1/8 tsp Black Pepper – freshly crushed preferred
- 1 tbsp Chia seeds if not available, use basil seeds (Sabja, Tukmaria) – see Recipe Notes
- 1 tbsp Grated Parmesan (powder) for vegan, use your preferred substitute for Parmesan cheese
- 2 tbsp Fresh Dill – chopped if not available, use another fresh herb instead ( basil, thyme, rosemary – use sparingly (about 2 tsp only); I don't recommend using dried dill – it does not have much flavor at all.
Optional Ingredients
- 1/2 tsp Garlic – peeled and finely chopped or minced or use 1/8 tsp Garlic powder
- 1/8 tsp Sugar
- 1/8 tsp Dried thyme
Instructions
- Measure out 1/4 cup each of fresh yogurt and sour cream. I like using home-made, full-fat yogurt and low-fat sour cream. Note: If you prefer, you can use 1/2 cup Greek yogurt instead – I do NOT recommend using the fat-free variety.
- Whisk it till smooth.
- Add 1/4 cup water, 2 tbsp white wine vinegar, 1 tbsp lime/lemon juice, 1/8 tsp each of salt and freshly crushed black pepper. Stir to mix well.
- Add 1 tbsp Chia seeds.
- Stir the seeds into the dressing: observe the Chia seeds – they start to swell almost immediately and begin to thicken the dressing.
- Add 2 tbsp grated Parmesan (powdery texture) and stir till incorporated well.
- Set aside to allow the Chia to soak further while you prep the fresh dill. Pinch off some of the feathery dill greens. Remove any thick/tough stalks. Rinse in a mesh strainer, then chop into about 1/4 inch (1/2 cm) pieces – you need about 2 tbsp after chopping.
- Add the chopped dill to the dressing
- Stir to mix. Taste-test and adjust the flavors as per you preference – salt, black pepper…. You could also add a pinch of sugar if you like (1/8 tsp), or maybe a pinch of garlic powder…It's now ready to serve with a salad, and also in several other ways… see some suggestions below.
- Here are some things for you to try… a dollop on roasted baby potatoes, or other roasted veggies like cauliflower, zucchini, beets, carrots, etc.
- Serve as dipping sauce for quesadillas, along with sweet and spicy pineapple relish.
- Spread it on crunchy crackers for a tasty snack.
- Enjoy!
Notes
Chia seeds not available?
If Chia seeds are not available in your part of the world…. no worries! Make this dip with Sabja seeds instead. Also called Tukmaria, these seeds somewhat resemble Chia in appearance – black and tiny. Also like Chia, these seeds begin to swell immediately when placed in water. However, they are not related to Chia at all! In fact, they are the seeds of the Thai Basil plant (Ocimum basilicum) .- In India, Sabja seeds are used for making the popular dessert called “Falooda”, and are widely available.
- In the US, most Indian grocery stores carry these seeds. They may also be available in international markets.
Do ahead for a party?
Absolutely! You can make this dressing up to 24 hours in advance of the time when you plan to serve it.- Store in a glass jar until use.
- If it looks too thick when you’re ready to serve, just add a little water to thin it out.
Storing leftovers:
Store leftover dressing in a glass jar with a good lid. Refrigerate and use within 3-4 days. I have not tried freezing this dressing: I will try it soon and update as appropriate.- My feeling is that the texture of the yogurt and sour cream might not be very smooth upon thawing the frozen dressing.Â
- However, it may be possible to whisk it gently to smooth it out again.
very nice yummy quick fix, will try soon.
Thanks, Padmaja! If you don’t have Chia seeds, use Sabja seeds instead.