Chia seeds are edible seeds that derive from the desert Salvia plant (a member of the mint family) and
have been used for centuries in the Mayan and Aztec diet. Known to represent “strength,” Aztec warriors
used it medicinally to hydrate, stimulate saliva production, and lubricate joints. Chia seeds may be tiny,
but they pack a big nutritional punch: They’re loaded with fiber, protein, calcium and omega-3s (aka
“healthy” fats). Whether you’re looking for a healthy snack or a delicious dessert, there are lots of great
ways to incorporate chia seeds into your diet. Check out these great benefits:
HYDRATION – Chia seeds keep you hydrated. When you soak thsem in water, they absorb 12x it’s
weight in water. Endurance athletes often eat them to keep them hydrated during long runs.
SATIETY – Chia seeds keep you satiated. They are loaded in fiber and when they touch liquid they
expand – which helps keep you fuller, longer.
NATURAL THICKENERS – Chia seeds are great thickeners for recipes that would normally require
cornstarch or flours to thicken and allow you to skip the excess starch.
SMOOTHIE MAGIC – Chia seeds are great in smoothies and puddings. They add an extra bulk of fiber
and make the smoothie a tad bit thicker.
They’re loaded with antioxidants, vitamins, minerals, and fiber and feature a perfect balance of essential
fatty acids: 30% of chia seed oil is Omega 3 oil and 40% is Omega 6 oil. Studies also show that eating
chia seed slows down our bodies’ conversion of carbohydrate calories into simple sugars. This is great for
preventing spikes in blood sugar. Store them in a sealed jar or container in the fridge or freezer and add
them to your recipes!
Chocolate Chia Pudding
● ¼ cup raw, organic chia seeds
● 1 cup of almond, coconut or cashew milk (unsweetened)
● ½ Tbs. raw cacao powder (optional)
● Stevia or xylitol to sweeten
1. Place chia seeds in a bowl.
2. Blend the milk, cacao powder and stevia or xylitol in the blender until mixed well and desired level of sweetness is reached. Pour over chia seeds and mix well.
3. Let stand for at least 15 minutes before mixing again and serving.
Nutrition per serving (serves 2): Calories: 160: Protein: 2.5 g; Carbs: 13 g; Fat: 10 g
*Counts as 1 fat serving