Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 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 also flavorless, making them easy to add to many foods and recipes.
Here are 35 fun ways to eat chia seeds.
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 (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 keep your intake moderate, as fruit juice contains lots of sugar.
3. 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 a dessert. If you don't like the seeds' texture, try blending it to give it a smoother finish.
4. Chia in Smoothies
If you want to make your smoothie even more nutritious, consider adding chia seeds.
You can use chia in almost any smoothie by soaking them to make a gel before adding.
5. Raw Chia Toppings
Although many people prefer to soak chia seeds, you can eat them raw, too.
Try grinding 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 it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana 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 no-bake snack, try chia truffles that combine dates, cocoa, and oats.
8. In a Stir-Fry
You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.
9. Added to a Salad
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.
10. In Salad Dressing
You can also add chia seeds to your salad dressing.
Commercially prepared salad dressings are often loaded with sugar. Making your own dressing can be a much healthier alternative.
11. Baked in Bread
It's possible to add chia seeds to many recipes, including bread. For example, you can try a homemade buckwheat bread that's healthy and flavorful.
12. As a Crispy Crumb Coating for Meat or Fish
Another fun way to use chia seeds is as a coating for meat or fish.
Ground into a fine powder, the seeds can be mixed with your usual breadcrumb coating or used to substitute it altogether, depending on your preference.
13. Baked in Cakes
Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles.
Adding them to your cake mix will boost the fiber, protein, and omega-3 content.
14. Mixed With Other Grains
f you don't like the gooey texture of soaked chia seeds, you can mix them with other grains.
You don't need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.
15. In Breakfast Bars
Breakfast bars can be very high in sugar. In fact, some contain as much sugar as a candy bar.
However, making your own with chia is quite easy. Just be sure to cut back on the sugar content.
16. In Pancakes
If you like this fluffy breakfast food, you could try adding chia seeds to your pancake mix.
17. In Jam
Chia seeds can absorb 10 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 adding blueberries and honey — and skipping the refined sugar.
18. Baked in Cookies
If you love cookies, chia seeds can give your cookie recipe a nutritional boost.
Both oatmeal and chocolate chip cookies are good options.
19. Chia Protein Bars
Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and taste more like a candy bar than a healthy snack.
Homemade chia-based protein bars are a healthy alternative to prepackaged ones.
20. In Soup or Gravy
Chia seeds can be a great replacement for flour when thickening stews or gravies.
Simply soak the seeds to form a gel and mix it in to add thickness.
21. As an Egg Substitute
If you avoid eggs, keep in mind that chia seeds make a fantastic substitute in recipes.
To substitute for 1 egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 ml) of water.
22. Added to Dips
Chia seeds are a versatile ingredient and easily mixed into any dip.
You can add them into homemade dip recipes or 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.
Notably, chia seeds can be added to both savory and sweet versions of this baked good.
24. In Oatmeal
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.
25. In Yogurt
Chia seeds can make a great yogurt topping.
If you like a bit of texture, sprinkle them on top whole. If you want to avoid the crunch, mix in ground seeds.
26. To Make Crackers
Adding seeds to crackers isn't a new idea. In fact, many 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 try chia seeds instead.
Use 2 tablespoons (30 grams) of seeds per pound (455 grams) 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 chia.
You can buy chia gels online or make your own.
29. Added to Tea
Adding chia seeds to drinks is an easy way to include them in your diet.
Add 1 teaspoon (5 grams) into your tea and let them soak for a short time. They may float at first but should eventually 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 or purchase them pre-made.
31. In Ice Cream or Ice Cream Pops
Chia seeds can also be added to your favorite treats, such as ice cream.
You can blend and freeze chia puddings to make a smooth ice cream or freeze them on sticks for a dairy-free alternative.
32. To Make a Pizza Base
Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust. Simply make a chia-based dough and add your toppings.
33. To Make Falafel
Falafel with chia can be especially enjoyable for vegans and vegetarians. You can combine them with a variety of vegetables for flavor.
34. In Homemade Granola
Making granola is simple. You can use any mixture of seeds, nuts, and oats you like.
If you don't have time to make your own, plenty of commercial granolas include chia.
35. In Homemade Lemonade
Another interesting way to consume chia seeds is in homemade lemonade.
Soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from 1 lemon and a sweetener of your choice.
You can also experiment with adding extra flavors like cucumber and watermelon.
The Bottom Line
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.
If you're interested in including these seeds in your diet, try out one of the various options above.
Reposted with permission from our media associate Healthline.
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EcoWatch Daily Newsletter
By Heather Houser
Compost. Fly less. Reduce your meat consumption. Say no to plastic. These imperatives are familiar ones in the repertoire of individual actions to reduce a person's environmental impact. Don't have kids, or maybe just one. This climate action appears less frequently in that repertoire, but it's gaining currency as climate catastrophes mount. One study has shown that the reduction of greenhouse gas emissions from having one fewer child in the United States is 20 times higher—yes 2000% greater—than the impact of lifestyle changes like those listed above.
The Stickiness of Population<p>Only five years ago, there was minimal coverage of the child-free for climate movement. AOC is just one of many reasons it's lighting up now. New scientific analyses, scholarly debates, and social media conversations have shined a light on reproduction and climate. The influential <a href="https://www.drawdown.org/" target="_blank">Project Drawdown</a> framework for climate mitigation includes a list of solutions ranked by their potential impact, two of which—educating girls and providing access to family planning—they project will have <a href="https://www.drawdown.org/solutions/table-of-solutions" target="_blank">a greater combined impact</a> on reducing greenhouse gas emissions than almost all other climate solutions because of their effect on fertility rates.</p><p>In January 2020, <a href="https://academic.oup.com/bioscience/article/70/1/8/5610806" target="_blank">11,000 scientists signed onto a study that warned</a> about the unfolding climate emergency. The authors prescribe steps in six sectors that can prevent irreversible planetary collapse, including that "the world population must be stabilized—and, ideally, gradually reduced—within a framework that ensures social integrity." The framework they propose includes universal access to family planning as well as education and equity for young women. (Other <a href="https://doi.org/10.1073/pnas.1410465111" target="_blank" rel="noopener noreferrer">scientific takes</a> on population-based climate actions are more skeptical about their immediate impact given the scale of fertility reductions needed to balance out longer lifespans.)</p><p>Even before 2020, a new movement was afoot to address climate by forgoing reproduction. Blythe Pepino, a British musician in her 30s, formed BirthStrike in 2018 to build a community of people—typically women-identified—who have opted not to reproduce in response to the ecological and social crises that climate change is creating. In the wake of the Black Lives Matter protests this summer, the group recognized the need to acknowledge the oppression that colors conversations about reproduction as it relates to climate and so reformed itself into a support group for those grieving parenthood. Their new stated goal is to channel that loss into action on climate justice.</p><p>Organizations such as <a href="https://conceivablefuture.org/" target="_blank" rel="noopener noreferrer">Conceivable Future</a>, however, continue to keep reproduction at the fore. Led by climate activists Meghan Kallman and Josephine Ferorelli, Conceivable Future is raising awareness about how the climate crisis affects "<a href="https://conceivablefuture.org/about" target="_blank" rel="noopener noreferrer">intimate choices</a>" like reproduction. The Conceivable Future and now-defunct BirthStrike campaigns share ideological terrain with "<a href="https://www.npr.org/2016/08/18/479349760/should-we-be-having-kids-in-the-age-of-climate-change" target="_blank" rel="noopener noreferrer">population engineers</a>," a group of bioethicists who <a href="https://doi.org/10.5840/soctheorpract201642430" target="_blank" rel="noopener noreferrer">forward policies for</a> limiting the size of the global population through positive incentives like family planning classes and negative ones such as taxes on wealthy procreators. </p><p>In proposing specific policies rather than individual action, population engineers acknowledge the structures within which reproductive choices occur, everything from media influence to the tax code. Even with this shift to the structural, however, the racist, sexist, colonialist, and nativist legacies of the population question within environmentalism still plague child-free for climate. As do the historical and social injustices that constrain so-called choices.</p>
Racism and Xenophobia in Environmentalism<p>This summer and fall, the climate crisis and its correlated catastrophes—<a href="https://www.cbsnews.com/news/heat-wave-western-united-states/" target="_blank">extreme heat</a>, <a href="https://www.aljazeera.com/news/2020/07/14/a-third-of-bangladesh-underwater-after-heavy-rains-floods/" target="_blank">flooding</a>, <a href="https://www.theguardian.com/world/wildfires" target="_blank">wildfires</a>—are intensifying alongside Black Lives Matter uprisings and the <a href="http://www.yesmagazine.org/health-happiness/2020/06/09/coronavirus-public-health-social-justice/" target="_blank">coronavirus health disparities</a> among Black, Indigenous, and Latinx populations. This confluence has brought overdue attention to racism in environmentalism, as evidenced by the Audubon Society's recent <a href="http://audubon.org/magazine/fall-2020/revealing-past-create-future" target="_blank">reckoning</a> with racial injustices in its past and present, including <a href="https://www.audubon.org/news/the-myth-john-james-audubon" target="_blank">publicizing</a> that its famed founder was a White supremacist and a slaveholder. The intersections of <a href="https://www.yesmagazine.org/opinion/2020/09/23/election-black-voters-climate/" target="_blank">climate justice and racial justice</a> have also come to the fore through <a href="https://www.nytimes.com/2020/10/05/climate/heat-minority-school-performance.html" target="_blank">studies of how Black communities are greatly harmed by hotter temperatures</a> and through the popular <a href="https://www.intersectionalenvironmentalist.com/" target="_blank">intersectional environmentalist</a> platform created by Leah Thomas, a young Black activist and "<a href="https://www.greengirlleah.com/about-1" target="_blank">eco-communicator</a>." To these reckonings we need to add the racism and xenophobia that have long characterized environmentally motivated population controls.</p><p>The New York Times recently exposed these sins in <a href="https://www.nytimes.com/2019/08/14/us/anti-immigration-cordelia-scaife-may.html/" target="_blank">a profile of Cordelia Scaife May</a>, showing how this heir to the Mellon fortune converted a love of birding into a network of anti-immigration, pro-population-control organizations that still influence politics today. In the 1960s May linked threatened birdlife to the rapidly expanding human population. May wasn't wrong to see and worry over this link: A host of human activities—from <a href="https://www.smithsonianmag.com/science-nature/popular-pesticides-linked-drops-bird-population-180951971/" target="_blank" rel="noopener noreferrer">toxic agriculture and industry</a> to <a href="https://journals.plos.org/plosbiology/article?id=10.1371/journal.pbio.0050157" target="_blank" rel="noopener noreferrer">sprawling settlements</a> and <a href="https://www.npr.org/2017/10/05/555949789/light-pollution-can-impact-noctural-bird-migration" target="_blank" rel="noopener noreferrer">light</a> and <a href="https://www.mnn.com/earth-matters/animals/blogs/birds-live-near-human-noise-sing-louder-shorter-songs" target="_blank" rel="noopener noreferrer">noise pollution</a>—decimate avian habitats and habits. May's anti-immigration approach, however, indicates how readily environmentalism can mutate into racist and xenophobic actions.</p><p>The Times investigators show that "protecting natural habitats and helping women prevent unplanned pregnancies merged over time into a single goal of preserving the environment by discouraging offspring altogether." Taken on its own, this goal resonates with Conceivable Future's and population engineers' aims. To be clear, this does not mean that today's child-free climate advocates are racist nativists. However, it does indicate how readily the affiliation arises because of the ugly history of forced population control.</p>
Contemporary Examples<p>And this history is hardly past. For example, race and class conflicts erupted around a population platform within the Sierra Club only 15 years ago. In 2004, a faction of club members took a page from May and argued that more people living in the U.S. meant more encroachment on less developed land and water. As with May's effort, this anti-immigration push amounted to "the greening of hate," according to the Southern Poverty Law Center and Anti-Defamation League, who entered the dispute when they found White supremacists lobbying for anti-immigration Sierra Club board candidates. A 2010 <a href="https://www.splcenter.org/20100630/greenwash-nativists-environmentalism-and-hypocrisy-hate" target="_blank">SPLC report</a> firms up the connection between environmentalist intentions and racist agendas by explaining why White nationalist John Tanton infiltrated the club: "Using an organization perceived by the public as part of the liberal left would insulate nativists from charges of racism—charges that … would likely otherwise stick."</p><p>Charges of racism ultimately did stick to Tanton and his anti-immigration, pro-population-control allies. And they continue to stick in analyses of the child-free for climate movement today. Earlier this year, climate journalist Meehan Crist <a href="https://www.lrb.co.uk/the-paper/v42/n05/meehan-crist/is-it-ok-to-have-a-child" target="_blank">took up</a> AOC's question of whether it's OK to have a child. In arriving at an answer (for her, yes), she affiliates child-free positions with "anti-feminist, racist and anti-human" values and with bad science. "Darker visions" proceed from this analysis, she writes, visions of those who believe "racial purity will save the planet. Closed borders. . . . Ecofascist death squads." The dark visions Crist spins from the child-free for climate question underscore how readily calls for reproductive limits touch the third rails of modern environmentalism: racism, eugenics, xenophobia, even death-dealing.</p><p>We get even closer to these third rails when we consider that the question of whether to reproduce is, for some people, no choice at all. Modern efforts to limit fertility, which ramped up after World War II, have targeted poor women in the Global South, and Black, Indigenous, and people of color in the U.S. using coercion and force. BIPOC reproductive justice advocates such as Loretta Ross have condemned dichotomous pro-abortion-rights versus anti-abortion politics for producing "<a href="https://www.google.com/books/edition/Radical_Reproductive_Justice/hN-4DgAAQBAJ?hl=en&gbpv=1&dq=loretta%20ross%20radical%20reproductive&pg=PT8&printsec=frontcover&bsq=anemic" target="_blank" rel="noopener noreferrer">anemic political analyses</a>" that ignore the reality of forced sterilizations in prisons and the appallingly high maternal mortality rate for Black women in the U.S. These are all forms of what medical historian and ethicist Harriet Washington calls "<a href="https://www.youtube.com/watch?v=J8WCS1Rs8K8" target="_blank" rel="noopener noreferrer">medical apartheid</a>."</p>
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By Sharon Guynup
At this time of year, in Russia's far north Laptev Sea, the sun hovers near the horizon during the day, generating little warmth, as the region heads towards months of polar night. By late September or early October, the sea's shallow waters should be a vast, frozen expanse.
Comparison of autumn sea ice formation for the first half of October 2012 (the record year for Arctic sea ice extent loss) and in 2020 (second place for sea ice extent loss). The satellite record goes back to 1979. @Icy_Samuel, data provided by NSIDC
Arctic sea ice extent on Oct. 25, 2020 was at a record low 5.613 million square kilometers for this date, surpassing the record set in 2019 of 6.174 million square kilometers. ChArctic NSIDC
The Arctic appears to be changing into an entirely new climate state due to rapid warming. The extent of sea ice in the late summer, when it reaches its minimum each year, has already entered a statistically different climate, with surface air temperatures and the number of days with rain instead of snow also beginning to transition. Simmi Sinha, ©UCAR
A polar bear prowls the Arctic shoreline. VisualHunt.com
A fire burning through northern forest in Krasnoyarsk, Siberia, in July 2020. Greenpeace International
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By Peter A. Kloess
Picture Antarctica today and what comes to mind? Large ice floes bobbing in the Southern Ocean? Maybe a remote outpost populated with scientists from around the world? Or perhaps colonies of penguins puttering amid vast open tracts of snow?
Giants of the Sky<p>As their name suggests, these ancient birds had sharp, bony spikes protruding from sawlike jaws. Resembling teeth, these spikes would have helped them catch squid or fish. We also studied another remarkable feature of the pelagornithids – their imposing size.</p><p>The largest flying bird alive today is the <a href="https://www.nationalgeographic.com/animals/birds/group/albatrosses/" target="_blank">wandering albatross</a>, which has a wingspan that reaches 11 ½ feet. The Antarctic pelagornithids fossils we studied have a wingspan nearly double that – about 21 feet across. If you tipped a two-story building on its side, that's about 20 feet.</p><p>Across Earth's history, very few groups of vertebrates have achieved powered flight – and only two reached truly giant sizes: birds and a group of <a href="https://www.amnh.org/exhibitions/pterosaurs-flight-in-the-age-of-dinosaurs/what-is-a-pterosaur" target="_blank" rel="noopener noreferrer">reptiles called pterosaurs</a>.</p>
Full-size model of a Quetzalcoatlus on display at JuraPark in Baltow, Poland. Aneta Leszkiewicz / Wikimedia<p>Pterosaurs ruled the skies during the Mesozoic Era (252 million to 66 million years ago), the same period that dinosaurs roamed the planet, and they reached hard-to-believe dimensions. <a href="https://www.wired.com/2013/11/absurd-creature-of-the-week-quetz/" target="_blank" rel="noopener noreferrer">Quetzalcoatlus</a> stood 16 feet tall and had a colossal 33-foot wingspan.</p>
Birds Get Their Opportunity<p>Birds originated while dinosaurs and pterosaurs were still roaming the planet. But when an <a href="https://www.smithsonianmag.com/science-nature/dinosaur-killing-asteroid-impact-chicxulub-crater-timeline-destruction-180973075/" target="_blank">asteroid struck the Yucatan Peninsula 66 million years ago</a>, dinosaurs and pterosaurs both perished. Some <a href="https://www.audubon.org/news/how-birds-survived-asteroid-impact-wiped-out-dinosaurs" target="_blank">select birds survived</a>, though. These survivors diversified into the thousands of bird species alive today. Pelagornithids evolved in the period right after dinosaur and pterosaur extinction, when competition for food was lessened.</p><p><a href="https://doi.org/10.1002/spp2.1284" target="_blank">The earliest pelagornithid remains</a>, recovered from 62-million-year-old sediments in New Zealand, were about the size of modern gulls. The first giant pelagornithids, the ones in our study, <a href="https://doi.org/10.1038/s41598-020-75248-6" target="_blank" rel="noopener noreferrer">took flight over Antarctica about 10 million years later</a>, in a period called the Eocene Epoch (56 million to 33.9 million years ago). In addition to these specimens, fossilized remains from other pelagornithids have been found on every continent.</p><p>Pelagornithids lasted for about 60 million years before going extinct just before the Pleistocene Epoch (2.5 million to 11,700 years ago). No one knows exactly why, though, because few fossil records have been recovered from the period at the end of their reign. Some paleontologists cite <a href="https://doi.org/10.1080/02724634.2011.562268" target="_blank" rel="noopener noreferrer">climate change as a possible factor</a>.</p>
Piecing it Together<p>The fossils we studied are fragments of whole bones collected by paleontologists from the University of California at Riverside in the 1980s. In 2003, the specimens were transferred to Berkeley, where they now reside in the <a href="https://ucmp.berkeley.edu/" target="_blank" rel="noopener noreferrer">University of California Museum of Paleontology</a>.</p><p>There isn't enough material from Antarctica to rebuild an entire skeleton, but by comparing the fossil fragments with similar elements from more complete individuals, we were able to assess their size.</p>
In life, the pelagornithid would have had numerous 'teeth,' making it a formidable predator. Peter Kloess, CC BY-NC-SA
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