How to Add Chia Seeds to Your Everyday Diet

The same seeds that grew your fuzzy, green-haired clay pot friend (aka your beloved Chia Pet) are much more than a window plant. Chia seeds are a super food that can easily be incorporated into your diet–no growing necessary! These nutritionally rich seeds have been around for millennia. The Aztecs and Mayans used chia medicinally, agriculturally, and in trade and religious ceremonies before the seeds began to land on our breakfast yogurt. They’re versatile and can be eaten raw, mixed into drinks, or cooked in your favorite dishes for a mild, nut-like flavor.

Why do you want to start adding this healthy seed to your meals? Let us count the ways:

For Nutritional Benefits: High in omega-3 fatty acids, antioxidants, protein and fiber, chia seeds can add a nutritional punch to your meals. The ninja seed has more antioxidants than blueberries and just 1 tablespoon has 20% of the daily recommended fiber intake.

For Weight Loss: The fiber-rich seeds can help satiate your hunger. The sponge-like seeds will soak up water which will help keep you full. The seeds provide “bulk” to your meal without adding a slew of calories. They are also often part of detox diets.

For Fatigue: Chia seeds have a balanced blend of protein, carbohydrates, fats and fiber. This perfect mixture gives you a boost of energy, and makes chia a great addition to your afternoon or pre-workout snack.

Add chia seeds on a fruit salad for an extra nutritional punch.

Start your chia craving by adding the seeds to your everyday meals. For example, you can add raw chia seeds to yogurt, cereal, pudding, salads, baked goods, ice cream or potatoes. The seeds can also be added to jams and sauces in raw form or in their gel-like form when mixed with water. If you are hesitant to start cooking with the super seed, you can try purchasing items that already contain chia such as bread, flour or other snacks. Chia can even be found in drink form or added to your glass of water. The possibilities are endless!

This article was originally published on Healthy Way to Cook in January 2012  and was updated in January 2013.  

Photo 1: little blue hen via Flickr (CC By 3.0)
Photo 2: Jessica mullen via Flickr (CC BY 3.0)