5 Ways to Enjoy Chia Seeds


Source: 5 Ways to Enjoy Chia Seeds

Though they are an ancient superfood, it seems like chia seeds are finally getting some attention! High in protein, fiber, calcium, antioxidants, and omega-3s - what's not to love about chia? Just one ounce (about two tablespoons) of chia seeds provides 11 grams of fiber, four grams of protein, 177 milligrams of calcium, and 4.9 grams of omega-3 fatty acids. Read on to learn ways to add more chia seeds to your life.

  • Chia Pudding :Chia seeds and pudding recipes go hand in hand because chia seeds help to thicken the base in puddings, while still adding lots of healthy fats and protein! For starters, the chocolate banana chia pudding is an incredibly rich and delicious pudding that has a texture reminiscent of chocolate mousse. Professional triathlete Brendan Brazier includes this breakfast blueberry chia pudding in his new book, Thrive Foods: 200 Plant-Based Recipes for Peak Health, saying that this is one of his favorites. Or make your own basic chia pudding by adding whole seeds to almond, soy, or rice milk. Whisk and let sit for 10 minutes, then repeat, and let sit for another 10 minutes.

  • Sprinkled on Fruit and Yogurt : Chia seeds don't need to be soaked to be able to enjoy their delicious goodness. You can simply just sprinkle seeds on your morning fruit, or mix seeds into your yogurt. Or add freshly ground chia seeds to peanut butter or almond butter for a healthy toast spread.

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  • Baking : Here are just a few of the ways chia seeds can be incorporated into baking recipes:

    • Add whole or ground seeds to muffin, cookie, or homemade bread recipes.

    • Add ground seeds to eggs, milk, and flour to make pancakes.

    • Mix 3/4 of a tablespoon of chia seeds with 1/4 cup of water to make an egg substitute for baking.

  • Porridge: Take about a 1/2 cup of ground chia seeds and two cups of water or almond, soy, or rice milk. Stir very well and let sit for about 10 minutes until the mixture becomes thick (pour in more water or milk if it becomes too thick). Add your own healthy toppings and voila! Chia seed porridge. You can also soak chia seeds in milk and add them to hot oatmeal, to make your breakfast snack even more nutritious.

  • Smoothies : If you start your day with a fruit smoothie or green juice, chia seeds make a nice healthy addition. You can either soak the whole seeds before you blend them and then add them to your smoothie, or you can blend them dry. Two tablespoons per smoothie should do the trick.

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Know Your Ingredients: Chia Seeds

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