How to eat more chia seeds
Chia seeds are one of the newest (oldest) food staples making a come-back in modern cuisine, reclaiming their rightful place among the world’s most nourishing and nutrient-packed superfoods.
Native to central and southwestern Mexico and Guatemala, historians have traced the common usage of chia seeds back to the early Aztecs, who heavily relied on this naturally gluten-free “grain” as a major source of concentrated nutrition, a health revitaliser and an energy enhancer. These same incredible properties have recently sprouted renewed world interest in these power-packed super seeds, which are now also cultivated across Australia, Bolivia, Argentina, Ecuador and Nicaragua.
Tiny chia seeds pack an impressively hefty amount of plant-based protein, antioxidants, flavonoids, dietary fiber, and high amounts of calcium, phosphorous, manganese and B vitamins. In addition, almost all of its oil content is comprised of vital omega 3 fatty acids. Food analysis has shown that chia seeds contains some of the highest levels of omega 3s and antioxidants ever found in one single food.
Another unique property of chia seeds is that they create a sticky gel when soaked in water, which not only helps with more healthful elimination, but also allows them to be used as a great egg alternative in vegan baking and to create all sorts of healthy and fun snacks, drinks and desserts.
Benefit from the health-boosting powers of raw chia seeds by simply sprinkling them over your yogurt, oatmeal, salad, stir fry or smoothie. Or try pumping up the creativity and variety in your diet with these easy, nutritious vegan recipes featuring raw chia seeds.
5 Delicious Healthy Ways to Eat Raw Chia Seeds
Morning Chia Detox Drink
To help you eliminate morning bloat and get your metabolic juices flowing first thing, try drinking this simple chia detox water first thing upon waking up in the morning.
Morning Chia Detox Water
12oz plain spring water or pure coconut water
1 Tbsp chia seeds
Juice from 1 lemon
1 sprig fresh mint
1 tsp super greens powder
¼ tsp raw honey or agave nectar
Fill a glass mason jar with the water. Add in the chia seeds and the super greens, and place the sprig of mint on top. Cap the jar, shake well and allow the mixture to rest on the counter and gelatinize for 10 minutes. Squeeze in the lemon juice and stir in the honey. Shake the mixture again and then drink.
Chia Energy Gels
Energy gels have become popular amongst runners, marathoners and avid exercisers, helping to replenish depleted carb and electrolyte stores while providing instant energy to maintain endurance. Skip the commercially sold chemical-filled packets for this homemade cranberry orange chia-based energy gel instead.
Cranberry Orange Energy Gel
½ cup cranberries
½ cup orange juice with pulp
2 Tbsp chia seeds
¼ tsp salt
¼ cup raw honey or agave nectar
In a blender, blend the cranberries and orange juice. Then shut the blender off and stir in the chia seeds and salt. Allow the mixture to rest on the counter for 10 minutes, and then refrigerate for about 3 hours so that the mixture can gelatinize. Stir in the honey to combine well, and then distribute the gel into 5 individual snack size baggies with re-sealable tops. Freeze the baggies and defrost in the fridge the night before a run or exercise session.
High Protein Post-Workout Chia Smoothie
Soothe post-workout soreness, fuel lean muscles, replenish electrolytes and water, purge more pounds and ramp up calorie burning by drinking a healthy smoothie after you’ve finished a challenging exercise session. The key is to make sure that your smoothie is balanced with the right ratios of amino acids, healthy fats and slow carbs. Try drinking this nutrition-packed citrus coconut chia smoothie after your next workout.
Post-Workout Citrus Coconut Chia Smoothie
2 oranges, peeled and chunked
½ cup pineapple chunks
2 Tbsp slivered almonds
½ cup sweet potato, washed and chopped
400 mL coconut water
1 scoop Pure Goodness Chia Seed Protein powder
Juice of half a lemon
Place all ingredients in a powerful blender and blend until smooth and creamy. If possible, freeze the orange and pineapple chunks in advance so that your smoothie comes out chilled and frothy.
Whole Foods Chia Jam
Instead of loading up your homemade jam with refined ingredients and sugar to make sure it thickens, use chia seeds to create a deliciously thick, spreadable jam and add as much or as little natural sweetener as you like.
Homemade Blackberry Chia Jam
1 cup blackberries
1 peach, chopped
Juice of half a lemon
2 Tbsp chia seeds
1 – 2 Tbsp honey
Place the blackberries, peach and lemon juice in a sauce pan over medium heat. Bring the mixture to a boil and cook for 5 minutes, encouraging the fruit to break down and the juices to release by continuously mashing the fruit with a fork. Then remove from the heat and stir in the honey and chia seeds. Allow the jam to thicken by resting for 5 minutes. Once it’s cool, transfer to a container and refrigerate.
Raw Pudding
Ditch the dairy, refined sugar, gelatin and gluten in this easy, vegan, no-bake dessert recipe that takes just a few minutes to whip up from scratch.
Strawberry Cream Chia Pudding
16 oz strawberries, green tops removed
1 ½ cups coconut milk
1 Tbsp pure vanilla extract
¼ cup pure maple syrup or agave nectar
¾ tsp grated lime zest
½ cup chia seeds
Optional toppings: sliced strawberries, coconut flakes, cocoa nibs, chopped nuts, etc.
In a blender, combine the strawberries, coconut milk, vanilla, sweetener and lime zest, blending until smooth. Pour mixture into a large bowl and whisk in the chia seeds very well. Allow to rest on the counter for 5 minutes. Cover and refrigerate for at least 4 hours, stirring once more before serving.
