Quantcast

35 Ways to Include Chia Seeds in Your Daily Diet

Popular

By Helen West

Chia seeds are tiny yet extremely nutritious.

Just 2 tablespoons (1 oz) contain 11 grams of fiber, 4 grams of protein and 137 calories (1).

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 tiny yet extremely nutritious.Shutterstock

Chia seeds are also flavorless, making them easy to add to many foods and recipes.

This article shows you 35 fun and creative ways to incorporate chia seeds into your diet.

1. Chia Water

One of the simplest ways to include chia seeds in 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.

2. Juice-Soaked Chia

Water isn't the only liquid you can soak these seeds in.

Add 1/4 cup (40 grams) of chia seeds to 4 cups of fruit juice (1 liter) for half an hour to make a fruit juice that's full of fiber and minerals.

3. Chia Pudding

You can make chia pudding similar to chia water. For a thicker pudding texture, add more chia seeds and let the mixture soak longer.

You can make this pudding with juice or milk and then include flavorings such as vanilla and cocoa like in this recipe.

Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert.

If you don't like the texture of the seeds in the pudding, try blending it to give it a smoother finish.

4. Chia in Smoothies

If you want to make your smoothie even more nutritious, then add some chia seeds.

You can add chia seeds to almost any smoothie recipe by soaking them to make chia gel before adding them to your favorite smoothie.

5. Raw Chia Toppings

Although many people prefer to soak chia seeds before they eat them, you can eat them raw too.

Try grinding them up and sprinkling them on your smoothie or oatmeal.

6. Chia Cereal

To try something a little different for breakfast, you could swap your usual cereal for chia cereal.

To make chia cereal, soak the seeds overnight in milk (or a milk substitute like almond milk) and top it with nuts, fruit or spices like cinnamon.

This recipe uses mashed banana, milk and vanilla extract to make a delicious morning treat.

7. Chia Truffles

If you're often in a hurry, you can use chia seeds to make a great on-the-go snack.

For a quick and easy homemade snack, try chia truffles like these.

These recipes are often "no bake," so they can be really quick and easy to make.

8. In a Stir Fry

You can also add chia seeds to savory dishes like stir fries.

Just add a tablespoon of seeds to your favorite stir-fry recipe, like this one.

9. Added to a Salad

Chia seeds can be added to your salad to give it some texture and a healthy boost.

The seeds can be added to any salad. Simply mix them in with your salad leaves and add your favorite salad vegetables.

10. In Salad Dressing

Another way to include chia in your salad is to add chia seeds to your salad dressing.

Commercially prepared salad dressings are often loaded with sugar. Making your own salad dressing can be a much healthier way to make your salad taste delicious.

Try this homemade lemon and chia dressing.

11. Baked in Bread

It's possible to add chia seeds to all sorts of recipes, including bread.

This recipe uses chia seeds with buckwheat to make a tasty, healthy bread.

12. As a Crispy Crumb Coating for Meat or Fish

Another fun way to use chia seeds is as a coating for meat and fish.

They can be ground up into a fine powder and mixed in with your usual bread crumb coating or used as a complete substitute, depending on your preference.

13. Baked in Cakes

Cakes are usually high in fat and sugar. However, adding chia seeds can help improve their nutritional profiles.

Adding chia seeds to your cake mix will boost the fiber, protein and omega-3 content.

14. Mixed with Other Grains

If you don't like the gooey texture of chia seeds, you can mix them with other grains.

You don't need a fancy recipe for this. Simply mix a tablespoon of seeds with a cup of rice or quinoa.

15. In Breakfast Bars

Breakfast bars can be very high in sugar. In fact, some cereal bars contain as much sugar as a candy bar.

However, cutting back on the sugar and making your own healthy bar is quite easy. Chia seeds can also make a nutritious addition to your recipe.

Have a look at this, as well as this one and this one for some chia breakfast bar inspiration.

16. In Pancakes

If you like pancakes then you could try adding chia seeds to your pancake mix.

There are some pancake recipe ideas here and here.

17. In Jam

Chia seeds can absorb ten times their dry weight in water, which makes them a great substitute for pectin in jam.

Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won't need a lot of added sugar to make it taste sweet.

Better yet, chia jam is much easier to make than traditional jam. Try this blueberry and chia jam spread, with no refined sugar.

18. Baked in Cookies

If you love cookies, then chia seeds can give your cookie recipe a nutritional boost.

Try these oatmeal and chia cookies or these simple chocolate chia cookies.

19. Chia Protein Bars

Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and look more like a candy bar than a healthy snack.

Making your own chia-based protein bar is a healthy alternative to the ones you can buy at the store.

There are even some low-carb friendly options, such as this one here.

20. In Soup or Gravy

Chia seeds can be a great replacement for flour when thickening stews or gravies.

Simply pre-soak the seeds to form a gel and mix it in to add thickness.

21. As an Egg Substitute

If your dietary requirements or preferences mean that you avoid eggs, then chia seeds can help. They make a fantastic substitute for eggs in baked goods.

To substitute for 1 egg, soak 1 tablespoon of chia seeds in 3 tablespoons of water.

22. Added to Dips

Chia seeds are versatile to cook with and can pretty much be added to any dip.

You can add them into homemade dip recipes like this one or you can stir them into your favorite store-bought version.

23. Baked in Homemade Muffins

Muffins are often eaten for breakfast or dessert, depending on their ingredients.

However, it doesn't matter if you're making a sweet or savory muffin, as chia seeds can be added into both.

24. In Oatmeal

Adding chia seeds to oatmeal is one way of eating them that requires very little effort.

Simply prepare your oatmeal and stir in a tablespoon of whole or ground chia seeds.

25. In Yogurt

Chia seeds can make a great yogurt topping.

If you like a bit of texture, sprinkle them on the top whole or if you want to avoid the crunch, then mix in ground chia seeds.

26. To Make Crackers

Adding seeds to crackers isn't a new idea. In fact, lots of crackers contain seeds to give them extra texture and crunch.

Adding chia seeds to your crackers is a good way to include them in your diet.

27. As a Thickener for Homemade Burgers and Meatballs

If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could consider trying chia seeds instead.

Try using 2 tablespoons of seeds per pound of meat in your usual meatball recipe.

28. As a Homemade Energy Gel

Athletes looking for a homemade alternative to commercially produced energy gels could consider using a chia alternative.

You can buy chia seed-based gels or make your own using a recipe like this one.

29. Added to Tea

Adding chia seeds to drinks is an easy way to include them in your diet.

Add a teaspoon into your tea and let them soak for a short time. Initially they might float, but eventually they should sink.

30. To Make Tortillas

Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds.

You can make your own like these or some stores carry them pre-made.

31. In Ice Cream or Ice Cream Pops

Chia seeds can also be added to your favorite treats like ice cream.

You can blend and freeze chia puddings to make a smooth ice cream like this one or freeze them on sticks like this for a dairy-free alternative to ice cream.

32. To Make a Pizza Base

Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust.

Simply make a chia seed-based dough like this one and add your toppings.

33. To Make Falafel

Falafel made with chia seeds can be a delicious and fun way to cook with chia seeds, especially for vegans and vegetarians.

You can combine them with a variety of vegetables for flavor. Try this recipe.

34. In Homemade Granola

Making granola is really simple. You can use any mixture of seeds, nuts and oats you like. This easy recipe includes chia seeds.

If you don't have time to make your own granola, there are plenty of chia seed-based granolas you can buy.

35. In Homemade Lemonade

Another interesting way to drink chia seeds is in homemade lemonade.

Soak 1.5 tablespoons (20 grams) of the seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from one lemon and the sweetener of your choice.

You can also experiment with adding extra flavors like cucumber and watermelon.

Reposted with permission from our media associate Authority Nutrition.

EcoWatch Daily Newsletter

By Genevieve Belmaker

Last week, the Peruvian Palm Oil Producers' Association (JUNPALMA) promised to enter into an agreement for sustainable and deforestation-free palm oil production. The promise was secured by the U.S. based National Wildlife Federation (NWF) in collaboration with the local government, growers and the independent conservation organization Sociedad Peruana de Ecodesarrollo.

Read More Show Less
Jessica Kourkounis / Stringer

The rallying cry to build it again and to build it better than before is inspiring after a natural disaster, but it may not be the best course of action, according to new research published in the journal Science.

"Faced with global warming, rising sea levels, and the climate-related extremes they intensify, the question is no longer whether some communities will retreat—moving people and assets out of harm's way—but why, where, when, and how they will retreat," the study begins.

The researchers suggest that it is time to rethink retreat, which is often seen as a last resort and a sign of weakness. Instead, it should be seen as the smart option and an opportunity to build new communities.

"We propose a reconceptualization of retreat as a suite of adaptation options that are both strategic and managed," the paper states. "Strategy integrates retreat into long-term development goals and identifies why retreat should occur and, in doing so, influences where and when."

The billions of dollars spent to rebuild the Jersey Shore and to create dunes to protect from future storms after Superstorm Sandy in 2012 may be a waste if sea level rise inundates the entire coastline.

"There's a definite rhetoric of, 'We're going to build it back better. We're going to win. We're going to beat this. Something technological is going to come and it's going to save us,'" said A.R. Siders, an assistant professor with the disaster research center at the University of Delaware and lead author of the paper, to the New York Times. "It's like, let's step back and think for a minute. You're in a fight with the ocean. You're fighting to hold the ocean in place. Maybe that's not the battle we want to pick."

Rethinking retreat could make it a strategic, efficient, and equitable way to adapt to the climate crisis, the study says.

Dr. Siders pointed out that it has happened before. She noted that in the 1970s, the small town of Soldiers Grove, Wisconsin moved itself out of the flood plain after one too many floods. The community found and reoriented the business district to take advantage of highway traffic and powered it entirely with solar energy, as the New York Times reported.

That's an important lesson now that rising sea levels pose a catastrophic risk around the world. Nearly 75 percent of the world's cities are along shorelines. In the U.S. alone coastline communities make up nearly 40 percent of the population— more than 123 million people, which is why Siders and her research team are so forthright about the urgency and the complexities of their findings, according to Harvard Magazine.

Some of those complexities include, coordinating moves across city, state or even international lines; cultural and social considerations like the importance of burial grounds or ancestral lands; reparations for losses or damage to historic practices; long-term social and psychological consequences; financial incentives that often contradict environmental imperatives; and the critical importance of managing retreat in a way that protects vulnerable and poor populations and that doesn't exacerbate past injustices, as Harvard Magazine reported.

If communities could practice strategic retreats, the study says, doing so would not only reduce the need for people to choose among bad options, but also improve their circumstances.

"It's a lot to think about," said Siders to Harvard Magazine. "And there are going to be hard choices. It will hurt—I mean, we have to get from here to some new future state, and that transition is going to be hard.…But the longer we put off making these decisions, the worse it will get, and the harder the decisions will become."

To help the transition, the paper recommends improved access to climate-hazard maps so communities can make informed choices about risk. And, the maps need to be improved and updated regularly, the paper said as the New York Times reported.


"It's not that everywhere should retreat," said Dr. Siders to the New York Times. "It's that retreat should be an option. It should be a real viable option on the table that some places will need to use."

Sponsored
Pixabay

By Manuella Libardi

Leaked documents show that Jair Bolsonaro's government intends to use the Brazilian president's hate speech to isolate minorities living in the Amazon region. The PowerPoint slides, which democraciaAbierta has seen, also reveal plans to implement predatory projects that could have a devastating environmental impact.

Read More Show Less
XL CATLIN SEAVIEW SURVEY / THE OCEAN AGENCY

Hope may be on the horizon for the world's depleted coral reefs thanks to scientists who successfully reproduced endangered corals in a laboratory setting for the first time, according to Reuters.

Read More Show Less

Last week we received positive news on the border wall's imminent construction in an Arizona wildlife refuge. The Trump administration delayed construction of the wall through about 60 miles of federal wildlife preserves.

Read More Show Less
Sponsored
PhotoAlto / Frederic Cirou / Getty Images

Drinking water treated with fluoride during pregnancy may lead to lower IQs in children, a controversial new study has found.

Read More Show Less
National Institude of Allergy and Infectious Disease

The Centers for Disease Control and Prevention (CDC) warned Thursday of a drug-resistant strain of salmonella newport linked to the overuse of antibiotics in cattle farming.

Read More Show Less
A Greenpeace rally calls for a presidential campaign climate debate on June 12 in Washington, DC. Sarah Silbiger / Getty Images

The Democratic National Committee (DNC) voted down a resolution calling for an official, party-sanctioned debate on the climate crisis, ABC News reported Thursday.

Read More Show Less