The Benefits of Chia Seeds (with recipes!)

December 9, 2014

Chia Seeds

Chia seeds. Yes, from the old commercials with plants growing on the terracotta form, usually in the shape of an animal. These seeds are the newest fad for nutrition. Is it worth it?

Well, a one ounce serving of chia seeds contains:

  • 137 Calories
  • 11 grams of Fiber
  • 4 grams of Protein
  • 9 grams of Fat, 5 of which are Omega-3s (the good fat)
  • 18% of the recommended daily amount (RDA) of Calcium
  • 30% of the RDA of Manganese
  • 30% of the RDA of Magnesium
  • 27% of the RDA of Phosphorus
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Legend has it that the Mayans used chia seeds to give them energy. People swear that all you need in a day is one ounce and you don’t have to eat the rest of the day. I don’t think I would try that but, there is obviously some nutritional value here. So yes, it’s worth it.

Are you sold? Wanna try it? You’re in luck. There are many easy ways to eat chia. My favorite is adding it to yogurt and letting it sit for a while as it absorbs the liquids and expands.

There are many different recipes that are easy to try, like:

3 ingredient Chia Pudding

  • 1 (13.5oz) can coconut milk
  • 1/4 cup chia seeds
  • 1 tbsp honey
  • 1 tsp. vanilla (optional).

Mix and sit until firm or overnight.

Chia Jam:

  • 1 1/3 C strawberries
  • 2/3 C rhubarb
  • 2Tbsp raw honey
  • 2Tbsp chia seeds

Blend and refrigerate. The chia seeds will gel, thickening the fruit paste. Add additional diced fruit if you like it chunky.

Chia Fresca:

Infuse your water with

  • fruit
  • lemon
  • chia seeds
  • a touch of honey.

How do you add chia to your diet?