Six Ways to Add Nutritious Chia Seeds to Your Diet
Chia seeds are rich in omega-3 fatty acids and antioxidants, as well as fiber, magnesium, manganese, calcium, copper, phosphorus, zinc and iron. You do not need to grind chia seeds and can add them whole in a variety of different ways.
Chia Seeds in Salad
Toss a handful of chia seeds into your salad before mixing. You can also add them to the dressing when you are mixing it for more even distribution.
Chia Seeds in Smoothies
Chia Seeds are great added to a smoothie. Add chia seeds to whey or soy protein powder, frozen berries, juice or milk, flax seed oil, aloe vera gel and any other healthy ingredient.
Chia Seeds Gel
Mix 1/3 cup chia seeds with 2 cups water to form a gel. Allow the mixture to sit for about 30 minutes for the gel to form. Add the gel to porridge, puddings, jams, sauces and soups to give them a nutritional boost.
Chia Seeds in Baked Goods
Add chia gel or whole chia seeds to yogurt, cereals and mixes for baked goods such as breads, cakes and muffins.
Chia Seeds in Stir Fry
Add 2 tbsp. of chia seeds to a vegetable stir fry. Add chia seeds and cook the ingredients for 10 minutes. Serve over brown rice.
Chia Seeds in French Toast
Beat a eggs in a bowl to make french toast and add 1 or 2 tsp. of chia gel for each piece of toast. Mix together until well combined, then dip the bread into the egg and chia mixture.
The health and nutrition benefits of chia seeds are reported on NBC's "The Today Show" from March, 2010.
Change Your Life With Chia
Christina Pirello, MFN, CCN one of America’s preeminent authorities on natural and whole foods, tells how to "Change Your Life With Chia." Click here to read the article.
Q. Are there any side effects to chia seeds?
A. Chia has very few side effects. If you are allergic to sesame or mustard seeds, you could possibly be allergic to chia.
Chia has a high fiber content (about 25 percent). The normal precautions with any high fiber food should be applied to the consumption of chia seeds.
Chia seeds may lower blood pressure. Those with low blood pressure should make sure their blood pressure does not drop too low. If you have any concerns, you should consult your doctor before adding chia seeds to your diet.
Q. How does Chia Seed compare to flax seed?
A. The biggest difference is that chia seed does not need to be ground. Chia doesn't go rancid quickly like flax seed because chia seed has high levels of antioxidants. Chia seed is also richer than flax seeds in these vital elements: fiber, calcium, magnesium, phosphorus.
Q. Is there a difference between black and white chia seeds?
A. There are more antioxidants in black chia seed.
Q. Is Chia Seed gluten-free?
A. Chia Seed protein is gluten-free. The Argentina Celiac Association tested chia and found it gluten-free, according to the book "CHIA."
Q. Do chia seeds contain pesticides? Are they irradiated?
A. Chia Seeds do not require pesticides to be grown. Our chia seeds are pesticide-free, free of heavy metals and not irradited.
Q. What is the nutritional data for Chia Seeds?
Serving Size: 1 ounce (two tablespoons) (28g)
Amount Per Serving
Calories 138    Calories from Fat 73 Total Fat    9g
Alpha-Linolenic Acid (omega-3)    5.5g
Linoleic Acid (omega-6)    1.8g
Oleic Acid (monounsaturated)    0.7g
Total Carbohydrate    12g Dietary Fiber    11g
Insoluble Fiber    10g
Soluble Fiber    1g
Vitamin A    0% DV Vitamin C    0% DV
Calcium    18% DV Iron    28% DV
Chia Seed Recipes Chia Fresca Breeze
2 t. chia seeds
1 c. water
Juice of 1/2 grapefruit
2 t. raw agave nectar
dash powdered ginger
Stir ingredients together in drinking glass. Add ice and enjoy!
Raw Chocolate-Chia Energy Bars From the January 2010 issue of Vegetarian Times
1 1/2 c pitted dates
1/3 c raw unsweetened cocoa powder
1/3 c whole chia seeds
1/2 t vanilla extract
1/4 t almond extract
1 c raw slivered almonds
1. Purée dates in a food processor until a thick paste forms. Add cocoa, chia seed and extracts. Pulse until all ingredients are combined. Add almonds and pulse until nuts are chopped and well-distributed.
2. Place a piece of parchment paper on work surface and transfer date mixture to it. Using your hands, press mixture into a 1/2-inch-thick rectangle. Wrap tightly and chill overnight.
3. Unwrap block and cut into 8 bars.
Nutrition: 195 cal, 5g protein, 8g total fat, 7g fiber
For more chia seed recipes and nutritional information, please click here to get a free report on the benefits of chia seeds.