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Eat More Chia!

I would like to incorporate chia seeds in my diet,  but I don't know what to do with them! Any suggestions?

Chia seeds can easily be added to your diet with little prep or culinary expertise. Read this blog for the plentiful benefits and uses for  chia seeds!

Chia Health Benefits

Chia seeds are an excellent source of fiber and  a good source of antioxidants, minerals and Omega-3 fatty acids. They even contain some protein (about 3 grams per 1 tbsp).  Researchers are still learning about the health benefits of chia seeds. They have already uncovered potential benefits for persons with heart disease and Type II diabetes.

I recommend getting in about 1-2 tbsp per day. If you consume other seeds and high fiber foods 1 tbsp or less would be a fine addition.  If taking larger amounts of chia seeds divide the dose into 2-3 servings throughout the day and drink plenty of water (about 8 oz per 1 tbsp of seeds)

How to Use Chia

• Add to smoothies
• Add to baked goods and cookies
• Grind seeds and add to food such as yogurt, oatmeal or salads.
  • Chia seeds do not need to be ground. However, you can grind them if you prefer. I usually grind my seeds because I like the texture better for adding to cereals, yogurt and baked goods.  Chia seeds create a gel like consistency when mixed with liquids.
• Chia Drink – add 1 tbsp to 8 oz of water. Wait 15 minutes so that the mixture becomes gelatinous and drink.   (Good Harvest sells yummy pre-made chia drinks such as G.T’s  Kombucha  and Mamma Chia.)
• Use to replace eggs - Chia seeds soaked in water for 5 minutes. Use 1 Tbs. chia seeds in 3 Tbs. water to replace 1 egg.

Chia Recipe Inspiration

• Make chia seed pudding:
  • 3 tablespoons chia seeds
  • 1 cup almond milk (or other nut milk of choice)
  • 1 teaspoon vanilla extract
  • 1 tablespoon pure maple syrup
  • Optional: ¼-1/2 banana.
  • Try with other seeds such as ground flax seed.
  • Directions:
    • Combine all of the ingredients in a blender, and blend until a uniform texture is achieved. Transfer to a sealed container and allow to chill overnight.
    • Note: If you prefer a tapioca-like texture, simply stir all of the ingredients together and allow to chill overnight. Chia puddings take practice to get the texture “just right,” so feel free to adjust the amount of seeds or liquid to achieve the texture you desire.
  • Adapted from The Detoxinista
• Make a Seed Cereal:
  • 1 tablespoon chia seeds or flax seeds
  • 2 tablespoons sesame seeds
  • 2 tablespoons sunflower seeds
  • 1 teaspoon honey (or stevia)
  • ½ medium banana sliced or ground coconut
  • Directions:
    • Grind all seeds together in coffee grinder. Place seeds in cereal bowl. Add honey and small amount of hot water or milk substitute (whole coconut milk is super tasty!).  Mix together and top with sliced bananas.  Try different combinations of seeds according  to your tastes.
  • From The Anti-Inflammatory Diet  by Jessica Black
• More chia seed recipes are available on Mind Body Green
  • I recommend leaving out the sugar. Yes, even coconut sugar.
  • Instead, sweeten with  fruit, maple syrup or stevia.

Want to keep learning about chia? Read more here.

Dr. Joanne Aponte is a Board Certified Naturopathic Doctor & Holistic Wellness Expert. She is available in the store every Tuesday & Thursday from 12-7 to help answer your questions regarding natural wellness.

Disclaimer: The information contained in the GHM Wellness Blog is intended for educational purposes only. The information is not intended to be used for medical advice, diagnosis, or treatment of any medical condition. Always consult with your personal physician or other qualified health care provider before making any changes to your health care routine.