Little Seeds. Big Nutrition.
Little changes add up when you’re trying to lose weight and feel healthier. And when we say “little” we mean it. Chia seeds — yep, those tiny seeds made famous by that wacky gift idea — are rich in nutrients like omega-3 fatty acids, fiber, and protein, and they’re easy to add to the daily routine. Get the full skinny on this healthy seed’s benefits by checking out 3 Reasons to Sing Out for Chia and Superfood Sunday: Chia Seed.
Here are 7 chia seed recipes to turn this superfood into a super snack you’ll feel great about.
1. Chia Seed Jam
Chia recipes like this Mixed Berry Chia Seed Jam are perfect as oatmeal or yogurt toppings.
2 cups mixed berries (frozen or fresh)
2 tablespoons chia seeds
1 teaspoon vanilla
stevia, to taste (optional)
If using frozen berries, let them thaw.
Place berries and chia seeds into a blender or food processor and pulse until well combined.
Taste and add stevia if necessary. We used 2-3 drops of liquid stevia, but it may not be necessary with super sweet berries. It just depends on how sweet you want your jam.
Cover the mixture and place in the fridge for about 30-60 minutes to set. Enjoy!
Keep leftovers in a covered container in the fridge. The jam should stay good for at least a week.
2. Chia Energy Gel
Chia absorbs up to 10 times its weight in water, so it can be made into a gel that adds chia power to your favorite jam or dip recipes, like Zucchini Hummus. (HINT: This gel is also a nutritious thickening agent for soups and gravies.)
1/2 cup water
1 tablespoon chia seeds
Mix seeds into water, and combine well. Allow the mixture to sit for about 20 minutes before using.
3. In Oatmeal
One of the easiest chia seed uses is in oatmeal like this Clean Eating Refrigerator Oatmeal. It’s a smart snack that fills you while it fuels you.
1/3 cup milk
1/4 cup old fashioned oats
1/4 cup 2% plain Greek yogurt
1 1/2 teaspoons chia seeds
1 teaspoon honey or agave nectar
1/2 teaspoon cinnamon
1/4- 1/2 cup unsweetened applesauce or pumpkin puree
Equally divide the first six ingredients in two half-pint jars. Tightly screw lid onto jar, and shake to combine. Remove top, add applesauce or pumpkin puree, and stir well. Refrigerate overnight, or up to 3 days.
4. Chia Water
This drink recipe is a nutritious way to wash down healthy snacks.
1 1/2 tablespoons chia seeds
2 cups water or coconut water
Flavoring of choice (such as natural sweetener, lemon juice, or lime juice)
Add chia to the water and mix well. Allow to stand for about 10 minutes. Add flavoring.
5. In Parfaits
Chia recipes like this Three-Seed Berry Parfait taste like dessert, but they also make a nutritious snack since they include superfoods like chia, Greek yogurt, and berries.
2 cups Greek yogurt, fat-free
2 tablespoons honey, more or less to taste
2 teaspoons freshly squeezed lemon juice
1 cup fresh raspberries
1 cup fresh blueberries
1 cup freshly sliced strawberries
1 tablespoon ground flax seeds
1 tablespoon chia seeds
1 tablespoon hemp seeds
Add yogurt, honey, and lemon juice in a small bowl and stir to combine.
Layer the yogurt, berries, and seeds in a parfait glass or bowl, ending with a sprinkling of seeds on top. Serve immediately.
6. Chia-Powered Granola
Mix ¼ cup of chia seeds into your favorite granola recipe for a snack you can count on for energy, fiber and nutrients. Start by adding chia to some of these delish homemade granola recipes:
Superfood snacks taste sweet when you make chia recipes like this one.
2 cups almond milk
1/2 cup chia seeds
1/4 cup creamy almond butter
1/4 cup unsweetened cocoa powder
4 large dates, pitted and finely chopped
1 teaspoon pure vanilla extract
Combine all of the ingredients in a bowl and stir. Chill for 3-4 hours or overnight.
Transfer contents to a blender or food processor. Blend until smooth and creamy, adding more milk to thin out the pudding if necessary. Top with additional chia seeds, fruit, nuts, or whatever your desired toppings.
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