Chia seeds are tiny black or white seeds derived from the Salvia hispanica plant, a member of the mint family native to Central America. These small seeds have been a part of human diets for over 5,000 years. Packed with fiber, protein, omega-3 fatty acids, and antioxidants, tiny chia seeds pack a nutritional punch. Chia seeds are small round seeds, and can be black, brown and white in color. They are harvested from a flowering plant in the mint family known as Salvia hispanica. It's native to parts of Mexico and Guatemala.
Chia seeds have a mild flavor and can easily be added to many foods you already enjoy. Grocery stores stock a variety of chia seeds.
Nutritional Benefits of Chia Seeds
Chia seeds are packed with nutrients that may support numerous health benefits. Just 1 ounce (28.35 grams) contains 10 grams of fiber, 5 grams of protein, and 138 calories. They’re a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium. Chia seeds are also extremely mild in flavor, making them easy to add to many foods and recipes.
Omega-3 Fatty Acids
Chia seeds are a powerhouse of omega-3 fatty acids. Chia provides a similar amount of omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA. Omega-3 fatty acids play an important role in brain function, heart health, and reducing inflammation in the body. Chia seeds are rich in a type of omega-3 fatty acid known as alpha-linolenic acid (ALA). The body cannot produce ALA its own, so it must be obtained through food.
Fiber Content
Incorporating chia seeds into your diet is also an excellent way to increase your intake of fiber. Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. The fiber in chia seeds can also aid healthy digestion by softening the stool and providing bulk to it. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease. Just one serving of chia seeds (one ounce, or two tablespoons) contains 11 grams of fiber. This can help keep you full, improve your gut bacteria, and slow your absorption of food.
Read also: Nutritional Synergy: Chia & Yogurt
Antioxidants
Chia seeds are packed with antioxidants including tocopherols, phytosterols, carotenoids, and polyphenolic compounds. To start, chia seeds are loaded with antioxidants, which help prevent free radical damage. This can help fight issues such as aging or even cancer.
Protein Source
Chia seeds are also a valuable source of protein. In addition to its soluble fiber content, chia seeds are also rich in protein. They contain a good balance of essential amino acids, which makes them a great option for people who eat little-to-no animal protein. Chia seeds contain all nine essential amino acids.
Incorporating Chia Seeds into Your Diet
It's very easy to incorporate chia seeds into your diet. With all these health benefits, there's no reason you shouldn't be using chia seeds in your everyday meals. Incorporating chia seeds into your diet can help improve many areas of your health, so the more ways you can discover to utilize this handy seed, the better off your body will be. Chia seeds are a versatile and tasty ingredient. They can be added to numerous foods and recipes for a boost of protein, antioxidants, and fiber.
Simple Additions
You can simply sprinkle a tablespoon or two on foods such as yogurt, cereal, or salads. Try adding whole or ground chia seeds to smoothies, juices, milk, yogurt, oatmeal, pancakes or a granola bar recipe. You can add chia seeds to baked goods, drinks like smoothies, and other recipes to add extra nutrition to your diet. Chia seed are tiny, but they are extremely nutritious. Chia seeds have a mild flavor and can easily be added to many foods and recipes.
Chia Water and Juice
One of the simplest ways to add chia seeds to your diet is to add them to water. To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20-30 minutes. To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange. Water isn’t the only liquid you can soak these seeds in. Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that’s full of fiber and minerals. This recipe gives you several servings of juice. Just make sure to choose 100% fruit juice and limit your intake to 4 ounces per day, as fruit juice contains lots of sugar.
Read also: Healthy Chia Seed Pudding Ideas
Chia Pudding
Another popular way to get chia seeds into your diet is to make a simple chia pudding. You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer. You can make this treat with juice or milk, including flavorings like vanilla and cocoa. Chia pudding makes a delicious dish that can be eaten for breakfast or as dessert. If you don’t like the seeds’ texture, try blending the pudding to give it a smoother finish.
Here’s a basic recipe:Add 2 tablespoons of chia seeds into 1/2 cup of milk (almond, soy, and dairy all work). Close the lid tightly and shake well.
Smoothies and Drinks
You can add chia seeds to smoothies or soups, or mix them into pancake batter or another breakfast food. You’re missing out if you only add fruits and vegetables to your smoothies. You can toss in chia seeds with more extra nutrients, and since they’re neutral in flavor, you won’t even be able to tell a difference in taste. Whether you’re a fan of fruit smoothies, chocolate drinks, or green smoothies, add a tablespoon or two to your smoothies for an extra boost of fiber, protein, and healthy fats, which can be especially helpful in the morning if you want to start your day off with energy. In addition to smoothies, you can also add chia seeds to other drinks such as tea, juice, or even water. Because the seeds expand when added to liquid, they can spruce up a drink and help you stay hydrated longer. If you’re a fan of bubble tea, you can use soaked chia seeds in place of boba for a double energy boost. You can also mix chia seeds with juice for a fruity drink that almost feels like a dessert.
Oatmeal
Another great way to utilize chia seeds in your breakfast is by adding them to your oatmeal. You can mix the chia seeds directly into your oatmeal when you cook it, or you can sprinkle some seeds on top at the end. You can also make some overnight oats mixed with chia seeds as well. This can help add thickness to your oats as well as some added protein. Plus, the crunch of the chia seeds can provide a nice contrast to the creamy and soft oats. Adding chia seeds to oatmeal requires very little effort. Simply prepare your oatmeal and stir in 1 tablespoon (15 grams) of whole or ground seeds.
As a Thickening Agent
If you like your jams or fruit sauces thick and gelatinous, you’ll want to add some chia seeds. They make a great substitute for pectin, as chia seeds can absorb 10 times their dry weight in water. This means they help to thicken up your jams and sauces without affecting the flavor. Chia seeds can absorb 12 times their dry weight in water, which makes them a great substitute for pectin in jam.
Read also: The Ultimate Guide to Chia Seeds on Keto
Egg Substitute
For those looking to cut down on animal products or find vegan substitutions in their baking, chia seeds are a great replacement for eggs in certain recipes. Combining chia seeds with water and letting the mixture sit creates a gummy-like mixture that can be used as a binder instead of eggs. If you avoid eggs, keep in mind that chia seeds make a fantastic substitute in recipes. To substitute for one egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 mL) of water.
Baking and Cooking
Soaked chia seeds can be mixed into baked good recipes like bread, muffins, breakfast bars, and more. You can use chia eggs as a substitute for regular eggs if you want to make a recipe vegan or plant based. Using chia seeds is a great way to add extra nutrients to your baked goods, especially when it comes to soluble fiber and protein. Chia seeds can also be utilized as a breading for foods like fish, chicken, and meat. You can mix chia seeds with breadcrumbs for a texture coating, or you can grind the chia seeds into powder to use alone. Just like you can toss chia seeds into any salad, you can also throw them into any soup, whether its hot or cold. They can be sprinkled on top as a garnish, or they can be mixed into the broth to help add some texture and thicken up the soup. Chia seeds can be sprinkled on your salad to give it some texture and a healthy boost. Simply mix them in and add your favorite salad vegetables. You can also add chia seeds to your salad dressing. Simply soak the seeds to form a gel and mix it in to add thickness.
Other Creative Uses
You can also mix chia seeds into homemade burgers or meatballs to help add thickness, whether they’re made with regular meat or are vegetarian. Chia seeds are a versatile ingredient and can easily be mixed into any dip. Add 1 teaspoon (5 grams) to your tea and let them soak for a short time. They may float at first but should eventually sink. Chia seeds can be used to make a high fiber, slightly crunchy pizza crust. Falafel with chia can be especially enjoyable for vegans and vegetarians. You can combine them with a variety of vegetables for flavor.
Recipes
Easy Chia Seed Pudding
This easy chia seed pudding recipe is a perfect healthy breakfast or snack! Now that the weather’s warming up, this chia seed pudding recipe has become my go-to breakfast/afternoon snack. It’s cool, creamy, and lightly sweet, with warm depth of flavor from a pinch of cinnamon. Topped off with fresh fruit, homemade granola, and a drizzle of maple syrup, it tastes like dessert, but it’s packed with fiber, protein, and healthy fats. Another reason I love this chia pudding? It’s super easy to make, and it keeps in the fridge for about 5 days. So if you’re a big fan of meal prepping, this recipe is for you. Make a batch of chia seed pudding on the weekend, and portion it into individual jars or containers. Vegan, gluten-free.
Ingredients:
- Chia seeds, of course!
- Almond milk - Or any milk you like! If I don’t have almond milk on hand, I often make this recipe with other non-dairy milks. Light coconut milk and oat milk are both great.
- Maple syrup - I mix some into the chia seed pudding to sweeten it naturally.
- Cinnamon
Instructions:
- In a lidded jar, combine the almond milk, chia seeds, maple syrup, and cinnamon.
- Cover and shake to combine.
- Chill for a few hours, then give it a good stir to loosen any clumps.
- Chill for at least 8 hours or overnight.
- Add your favorite toppings and enjoy!
Troubleshooting:
- I find that a ratio of 2 tablespoons chia seeds to 1/2 cup almond milk yields a creamy texture that I love. But on occasion, I hear from readers whose pudding hasn’t set up properly. Here are my best tips for making perfect chia seed pudding every time: It’s important that you stir the chia pudding after it’s chilled for a few hours. By stirring it, you’ll break up any clumps of chia seeds in the milk or at the bottom of the jar. If the chia seeds are clumped, they won’t absorb as much liquid, which will result in a thinner pudding.
- If your chia pudding is too thin after it chills overnight, add more chia seeds, stir well, and chill it for another few hours.
Serving Suggestions:
- Fresh fruit. I love piling berries and tart cherries on chia seed pudding.
- Something sweet. Add an extra drizzle of maple syrup or honey. Chocolate chips are delicious too!
Load up your chia seed pudding for a healthy breakfast or snack! If you’re meal prepping this chia pudding recipe, wait to add the toppings until right before you eat.
How to Store:
Store chia pudding in a covered jar or other airtight container in the fridge for up to 5 days. If the pudding becomes too thick, loosen it with a little extra milk before adding your desired toppings and digging in.
Tip: Scale up this recipe if you’re making it for meal prep!
Overnight Oatmeal with Chia Seeds
This oatmeal is loaded with calcium, protein, fiber and vitamin A.
Ingredients:
- Oats
- Chia Seeds
- Milk
- Pecans
- Coconut
Instructions:
- Mix all ingredients, except for the pecans and coconut, in a bowl or Mason jar.
- Top with pecans and coconuts, and cover with lid.
- Let rest covered in the refrigerator overnight.
The pudding can be stored covered in the refrigerator for 2-3 days.