Chia seeds are flat, oval-shaped glossy looking dark to light brown colored seeds that are a powerhouse food source containing the right kinds of fats, proteins for helping in growth, and multitudes of vitamins and essential nutrients for our body. The plant comes from the mint family whose botanical name is Salvia hispanica and, as the name suggests, has its origins in Mexico and Guatemala.

What really is surprising is the density of nutrition the tiny seeds possess  – from more antioxidants than the same serving of blueberries to more omega 3 than walnuts and, more importantly, more calcium than milk!!

Composition of Chia Seeds

Let’s try and understand the composition of this super powerful food which the Aztec warriors in the Mayan civilization used for strength and which is what chia translates into – the strength giving seed!

A single helping of chia is around 28 grams which has 131 calories as per USDA or United States Department of Agriculture, Nutrition Database. And that contains 8 gm of fat, 13 gm carbohydrates, 5.6 gm of protein, 11.2 gram of fiber, and, the happiest of all news, no sugar!

Here is another fact that should turn the tables on all flaxseed enthusiasts. It gives you more omega-3 and fiber as well as calcium than flax seeds!

What the ancient Mayans were simply guessing from the success they had at war was the amazing strength giving property of this super food that today we know has one of the largest known set of nutrients that human body needs which includes calcium, phosphorus, potassium,iron,copper, zinc, magnesium, manganese, niacin, thiamine, and others.

Two tablespoons of chia seeds has as much omega-3 fatty acids as four ounces of salmon!

Chia Nutritional Facts

• The best news ever is of course the form of carbohydrates that chia has. While we have been slowly understanding that unutilized carbs in our diet converts to sugar, here is what makes the chia carbs different. They are in the form of pure fiber and thus perfect for inducing the best digestive health ever. In fact, 80% of the carbohydrates sourced from chia is fiber and thus perfect for those who are ruminating about diet choices for their type 1 or type 2 diabetes.
• The Alpha Linoleic Acid found in chia seeds is the highest form of omega-3 found in any plant source. Also as per dietary chart, the perfect balance between omega-6 and omega-3 fatty acids that helps in progressive digestion of other forms of fat and not allowing them to bind into the system is perfect in chia seeds.
• The fiber that is in chia is indigestible or insoluble – which is 95% of it – so it does not raise blood sugar level, thus reducing the rate of diabetes.
• Chia is the best egg and gluten replacer in the diet and perfect for those struggling with over burdened liver function and kidney dysfunctions.
• The outer layer of chia turns into a gel-like form that can help in binding it along with other baking ingredients rather well. The very fact that it simply swells up to almost four times its size helps it in creating a satiety and works perfectly like a natural appetite suppressant–a concern for those who are watching their weight.
• A plus in chia seeds is the ability of humans to digest it whole unlike flaxseeds that have to be powdered for better absorption by gut. It has been known to reduce triglycerides as well as LDL, increasing instead HDL to combat any form of heart-related dysfunction.

Chia and Its Easy Dietary Replacement

What makes chia such a riot in the kitchen is its absolutely bland taste and its ability to fall in sync with almost all kinds world food cultures. From curries, to smoothies, chutneys,or omelets, any meal, any time of the day, could be “chia-ed”efficiently. From vegan to vegetarian, chia has so many ways of fitting in.

Here are some easy-to-follow recipes to get the young convert to chia going on new diet regimen.

Super Charger Chia Pumpkin Blast

To get your morning breakfast replacement on high note is the goodness of chia with the nutritional boost from banana – another super fruit.

• 1/3 cup pureed red pumpkin
• 2/3 cup soy milk or almonds milk
• ½ frozen banana
• Handful of kale
• 1 tablespoon chia seeds
• Honey to taste

Blend in and slurp away!

Yogurt Strawberry Frosty

Here is a dessert with chia seeds for those who cannot help their sweet cravings.

• Hung curd 2 cups
• 2 tablespoons cream cheese
• 2 tablespoons fresh cream
• 2 tablespoons crushed almonds
• 2 tablespoons crushed pistachios
• ½ cup strawberry pureed and add 2 tablespoons roasted and crushed chia seeds

Blend in the cream cheese, fresh cream, and the smooth hung curd to make a smooth batter. Add the nuts and the pureed strawberry. Add a little sugar or honey for sweetening. And of course use the chia seeds as topping and in the mix. Set in tiny little glasses and serve fresh with strawberry slices and with a sprinkling of chia seeds.

Chia Pancakes with Fresh Roasted Strawberry

The breakfast must have!

• Make your regular pancake with a mix of whole wheat flour, eggs, milk, some vanilla essence, and a sprinkling of sugar.
• The only addition is the two tablespoons of chia seeds you could add to the batter! Make pancakes the usual way.
• Stack them up and keep them ready.
• Now take the juiciest of strawberries and in hot pan roast them for a minute with a sprinkling of brown sugar to help them caramelize slightly.
• Now layer the pancakes with a topping of strawberry, followed by another pancake and more strawberry. Add more chia seeds on top for that nutty crunch. You could also add honey or maple syrup as is your usual topping for crepes.

Honeylicious Summer Fruits and Chia Salad

A colorful side dish with all the goodness that nature can give you.

All you need is the freshest of blueberries, mulberries, kiwis, strawberries, mango, and some melon if you so like. Drizzle a mix of chia seeds added to honey and lemon juice. Serve!

Oatmeal with Chia seeds

Here is another simple way of making the most of the cholesterol lowering oats with the additional goodness of chia. Take your usual measure of oats,and after having cooked it to soften it, in plain water,add almond milk to give it a creamy consistency. Top it with brown sugar for that little sweetness and chia seeds.

You could use chia seeds for your lemonade, numerous salads, granola bars, your everyday omelet,and home-baked breads and cakes; even your chocolate brownie will be as tasty with a dash of chia in it. The very fact that chia seeds get assimilated into any kind of food without making it too thick or too diluted – since it has no particular taste as well – makes it a versatile means to enhance the value of food.

References:

• http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html
• https://wellnessmama.com/4981/benefits-of-chia-seeds/
• http://www.medicalnewstoday.com/articles/291334.php
• http://www.well-beingsecrets.com/benefits-of-chia-seeds/
• http://www.huffingtonpost.in/entry/health-benefits-of-chia-seeds-eat-them_us_568d42f8e4b0c8beacf52647
• https://www.treehugger.com/easy-vegetarian-recipes/9-vegan-ways-make-chia-seeds-part-your-diet.html
• https://vegaprocity.com/2015/06/5-easy-ways-make-chia-seeds-part-diet/
• http://www.health.com/health/gallery/0,,20930078,00.html#ad-3

Let’s understand what this really means. Roughage or fiber is that part of the plant food that we cannot digest. Sugars and carbohydrates on the other hand are completely digestible and thus get completely absorbed by our bloodstream and thus also add on the calories. The fiber in food simply absorbs water and passes through the digestive tract, easing and cleansing the gut action.

What’s so special about Chia seed fiber?

Quite simply, we have two kinds of fibers in our foods– one, the insoluble fiber, the kind that does not absorb water, yet passes through our digestive tract helping in improving digestion,bowel movement, and also regulating digestive activities.Then there is the soluble fiber, the kind that is found in Chia. This fiber absorbs water,swells up, in the digestive tract and it can get fermented by bacteria and can be extremely useful for regulating blood sugar level as well as cholesterol. This sort of fiber is also called as mucilaginous fiber. It kind of looks gooey and jelly-like. In fact, all plants produce some kind of mucilage, as it helps them fight pathogens, helps in healing tears and wounds on the plant body, and also aids in regulating water loss and helps in germination. All of these for a plant is really a life-giving quality!

But what could the same mucilage do for the human body?

Does the nature of Chia’s fiber actually help us?

The kind of fiber that Chia has creates what is called as the Chia gel that helps clean the intestinal walls with its scrubbing action and can also help in cases of diarrhea by helping in bulking up the stool. Since Chia absorbs moisture and works along the digestive tract, it also happens to help the colon, thus reducing the risk of colon cancer. Besides, fibers slow down the breaking down of food to make sugars and in this manner stabilizes blood sugar levels. More amounts of soluble fiber like in chia will slow down the movement of bulk along the intestinal passage and thus the feeling of being full continues longer, helping one stay satiated longer. This is especially true if it is eaten along with fats and proteins.

Chia Stats:

Every 100 gm of chia seed has 37.2 gm of fiber. The more calories we take in,the more we need to balance the fiber accordingly. We need 30–35 gm of fiber each day, while what is generally consumed in most urban societies is about 15 gm.

Fibers, the kind that is found in chia seeds, thus is a great way of ensuring a protection against unstable blood sugar, cholesterol, heart issues, and all kinds of digestive stressors.

How to Make the Most of Chia Fiber

From omelets to smoothies, salads, or even dough for breads, delicious cakes, and puddings, there is scope for adding chia seeds in all kinds of foods.

Here are some recipes that help maintain a healthy dietary regime and give you the bounty of chia alongside.

Smoothies

# Raspberry Chia Smoothie

• 2 cups raspberry/red grapes
• 1 banana
• 1 medium orange
• Lettuce eight to ten leaves
• 2 tablespoons chia seeds
• 1 cup water

# Kale, Pear, and Chia Smoothie – here is how a green smoothie does great with chia in it

• 1 cup Kale
• 2 diced pears
• ½ banana
• 2 tablespoons of chia seeds
• 2 cups water
• Melon Raspberry Cooler
• 2 tablespoons of chia soaked in 1 cup of water
• 1 cup raspberries
• 2 cups fresh cut watermelon

Chia Pudding

• One of the best means to make your sweet tooth feel happy and indulged is by converting soaked chia into a pudding. All you have to do is soak the chia seeds in milk or water. Add more yogurt or almonds milk to it and then your choice of fruits or even cocoa, till you get a lovely creamy consistency. Set it in small little dessert bowls for individual helpings. It looks splendid too. If you do not like the look of swollen seeds in your pudding, have instead the milled version of the same.
• Here is another one that would be loved by all peanut butter and chocolate fans. Take two tablespoons of chia seeds and soak in almond or normal dairy milk. Now add some cocoa powder to it. Mix it well to a smooth consistency. Now comes the other necessary layer – that is peanut butter – here too you could add crushed almonds to make it healthier. Dry roasted peanuts could be added to make it crunchier. Begin layering. Take you dessert cup. First layer is that of peanut butter, followed by the chocolate layer, and then a thin sprinkling of chia seeds. Repeat the layering. On top could go chopped bananas, walnuts, and honey, if you please.

Chia Drinks!

Yes, that too is possible and it is rather simple to make as well.For example, you could begin with this delicious grape, ginger and lychee drink.

• Take two tablespoons chia seeds
• 1 cup grapes
• 1 cup fresh peeled deseeded lychees
• 1 teaspoon grated ginger
• 1 lime freshly squeezed
• Few mint leaves
• A pinch of salt if you need it.
• Simply blend in all the fruits, add the chia seeds, and allow it to get sits natural consistency which it will after absorbing moisture. Liquefy more with any juice. Add the ginger and the mint. Serve.

Breakfast Time Chia

The simplest means to make your breakfast time more fun is by simply adding chia seeds to your usual cereal. Here is one more means to make it more attractive to kids

• Take you regular oats, add three table spoons of chia seeds, and simply roast in the oven till crispy.
• Add milk, chopped bananas, crushed almonds, and a few raisins, and you have a wonderful new cereal with the goodness of chia and that too with a superb crunch!

References:

• https://www.thepaleomom.com/mucilaginous-fiber-the-good-the-bad-and-the-gooey/
• http://diyhealthblog.com/2013/01/ibs-diet-chia-seeds-and-soluble-fiber/
• http://www.creationsmagazine.com/articles/C111/Boutenko.html
• http://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-should-i-eat-flaxseeds-chia-seeds-and-hemp-seeds
• http://www.bonappetit.com/test-kitchen/ingredients/article/chia-seeds
• https://bembu.com/how-to-eat-chia-seeds/

Eating for Two

When you’re pregnant, “eating for two” is not simply eating more but eating only the right kind of food – highly-nutritious food to adequately provide the needed nutrients for you and the baby. It means a review of your diet to make sure that for almost the same amount of food you had before pregnancy, you will be getting morecalories, calcium, iron, proteins, folic acid, omega-3 and other needed nutrients.

Chia seeds

Chia seeds, sprout or oil is high in the important nutrients needed to support a healthy pregnancy. The small seeds from the Salvia hispanica plant are only recently recognized as a superfood but it has beena staple food from the time of the ancient Mayan and Aztec civilizations. Pregnant women may consider including chia seeds in their diet for the following reasons:

Rich in nutrients for healthy pregnancy

Chia seeds are rich in antioxidants, vitamins and minerals and other nutrients that help mothers provide the growing baby with proper nutrition. Calcium and iron are needed for the development of the baby’s skeletal system and red blood cells respectively.  Antioxidants strengthen the mother and baby’s immune system.

Omega-3 fatty acids are essential for a baby’s brain development. They also protect the baby from getting asthma, allergies and its pre mature birth. Omega -3 from chia is the best alternative to Omega -3 from fish which could be contaminated with mercury.

Folic acid protects the baby from having cleft lip or palate and other serious birth defects.

Stabilizes sugar levels and absorption

High blood sugar or gestational diabetes may cause high birth weight, preeclampsia and a higher chance of C-section deliveries.

Prevents Constipation

The hormonal and physical changes during pregnancy may cause reduced intestinal movement among pregnant women and increase the chances of constipation.  Chia is rich in fiber that helps ease bowel movement.

Sustains Energy

Pregnant women need energy not only to support her own and the baby’s  the increasing weight  but especially during normal delivery.  Chia sustains a mother’s energy by slowing down sugar digestion.

 Precautions/ warnings

Pregnancy is a delicate condition.  Each pregnancy can also be unique. For example, it can be easy for one woman and so difficult for another.  Even individual women can experience an easy first pregnancy and a difficult third pregnancy.

So, even with all these benefits nutrition wise, it’s important to be aware that chia can cause the following:

• Lower blood pressure. So, if you have already marginally low blood pressure, avoid chia.
• Gas and bloating cause by chia’s high fiber content.
• Increases triglyceride levels

If your triglyceride level is on the higher end, avoid chia or take only the salba variety which does not increase triglyceride levels significantly.

Pregnant women should always consult their doctor before adding chia to their daily diet.

It’s best to grow chia seeds in soil. If you grow them in a jar (like other sprouts), you run the risk of too much standing water which will turn your seeds to gel. You can also grow them in an unglazed terra cotta dish.

You will need:

• Terracotta/clay dish or a sprouting tray filled with organic soil
• A clear glass or plastic lid to cover dish
• Spray bottle for water

Instructions:

• Fill dish with water and let it soak for about 30 minutes to absorb, then drain remaining water.
• Sprinkle seeds onto dish evenly in a single layer. There should be enough space between the seeds to allow them to spread once they begin to grow.
• Cover the dish with the lid and place the tray in a sunny location.
• Spray the dish and seeds at least 2x daily. The surface of the dish should be wet at all times without pooling water. Keep seeds covered.
• After the seeds have set (2-3 days) you can use a watering can. Just make sure to drain any standing water.
• When sprouts are 1/2-3/4 inch high (about 4-7 days), cut them just above the roots and use immediately.

Storing your sprouts and seeds:

• You can pull the sprouts out by the root and store the entire plant in a partially closed container in the refrigerator. When you’re ready to use them, cut off the root.Use within 10 days.
• Chia seeds can be stored in a dry environment for a few years because their high antioxidant properties will keep them from deteriorating.

To get the full amount of chia seeds you should in a single day, you can try many other tasty, appealing and much safer ways to get them down.

But, Just How Many Chia Seeds Is It Safe To Eat Daily?

Generally speaking, there really isn’t a restriction on how much chia seeds you should eat per day.  20grams(or about 2 tablespoons) twice per day is, however, the commonly recommended dosage.

This may be more, depending on if you are using chia seeds as a way to improve your fibre intake, or the amount of omega-3 fatty acid and calcium in your diet.If chia seeds are an important omega-3 fatty acids source for you, then 15 to 20 grams of chia seeds will give you your daily requirement of this nutrient.

Most persons find that their bodies tolerate chia seeds very well. A problem might arise, however, where you experience digestive side effects if you are not used to consuming a lot of fibre. In that case, give your body time to adjust by starting off with smaller than the 20 grams daily and working your way up to more.

Check with your doctor if you are uncertain of how much chia seeds is right for you. Once the dosage has been agreed on, try to stick to it. The following are normal age related daily dosages of chia seeds.

• adults over 18 years old:up to 20 grams
• children between10 and 18 years old: up to 10 grams
• children under 10 years old:no more 8 grams (about 1 tablespoon)

Studies into the effects of chia seeds tend to use 25 grams (about 1 ounce)as the daily intake.

How To Get Your Daily Dosage Of Chia Seeds

Chia seeds have a mild nutty flavour that will add to but not overpower the taste of foods it is used with. The seeds absorb up to 12 times their weight of water or juice when soaked, to become a thick gel-like consistency.

To use the chia seeds you do not have to grind them into powder as you would with flaxseeds.

• You can add them whole to puddings, porridges and baked goods such as muffins.
• You may even choose to eat them raw as a super nutritious snack.
• A good way to incorporate chia seeds into your diet is to just sprinkle them onto your rice, cereal, yogurt and vegetables.
• Chia seeds soaked in water make the perfect nutritional base for a wide variety of no-bake puddings.
• Chia seeds in smoothies have become quite popular, with endless possibilities as to the variations you can make.

However you have them, chia seeds give you high quality nutrients in a convenient way. They are indeed a true superfood!

Although new to many of us, chia seeds were a staple of the Mayans and Aztecs long before Columbus lost his way in search of the East Indies. To these early Amerindians, “chia” meant strength, and they used the seeds as an energy booster for their warriors and as tributes to their gods.

Calories In Chia Seeds

Chia seeds have been established as a superfood, with more and more people realizing that the tiny seed are packed full of nutrients and extremely beneficial to your health. Some persons, however, are wary of the amount of chia seeds being consumed. They have raised an alarm over the possibility of too many calories being taken in by those who enjoy adding chia seeds to practically everything they eat.

So, let’s take a look at how many calories you are really getting when you make chia seeds a part of your diet.

One tablespoon of chia seeds, weighs in at about 14 grams. This amount contains approximately 70 calories. If you prefer to think of it in terms of ounces, then one ounce of chia seeds gives you 137 calories. What’s in those calories making chia seeds so remarkable?

Well, in one ounce (about 2 tablespoons or 28 grams) this is what you get along with the 137 calories

• 1 gram of saturated fat
• 4 grams of protein
• 18% of your calcium recommended daily allowance (RDA)
• 30% of your manganese RDA
• 30% of your magnesium RDA
• 27% of your phosphorus RDA
• 4.9 grams of omega-3 fatty acids
• 11 grams of fibre
• 1 gram of active carbs

Being 40% fibre by weight makes chia seeds one of the world’s best sources of fibre. If you go back to calorie counting, subtracting the 11 grams of fibre (which add zero usable calories but are great for bowel health), then the one ounce of chia seeds is only giving you 101 calories! The low active carb count then makes chia seeds perfect for low-carb dieters.

Chia Seeds Are Full Of Fat, But …

It is true that over half (57%) of the calories in chia seeds come from fat. It isn’t reason to freak out, however, since most of the fat in chia seeds are heart-healthy fats. These include polyunsaturated, anti-inflammatory omega-3 fatty acids and cholesterol lowering monounsaturated fatty acids.

Along with all those good fats, the calories in chai seeds are also giving you

• zinc
• potassium
• vitamin B3 (niacin)
• vitamin B1 (thiamine)
• vitamin B2 (riboflavin)

Chia seeds also contain incredible amounts of antioxidants to protect against cancer and aging. They also keep the sensitive fats in chia seeds from becoming rancid.

So you see why calorie for calorie chia seeds are one of the best nutrient sources around. They are a totally vegan, gluten-free superfood. Adding them to any diet assures you of a healthy boost in your nutrient intake.

A Brief History Of Chia Seeds

The history of chia seeds dates as far back as 3500 B.C, beginning in Central America with the Aztec and Mayan civilizations. The chia seeds were

• used in beverages
• pressed for oil
• ground into flour which could remain usable for years
• added to medicinal mixtures
• paid as tributes and taxes
• used in religious ceremonies and offered to the gods

The arrival of Europeans in the 16^th century saw a decline in the production and use of the chia seed. This was due to the efforts of the new arrivals to suppress the native religions. The chia plant, being so closely tied to religion, was intentionally eradicated and driven to near extinction.

In recent years the chia seed has gained widespread popularity as a “superfood”, meaning it is supposed to have tremendous health benefits based on its nutrient profile. But does it deserve this designation?

Here’s What Chia Seeds Really Provide (per 100 grams)

Protein

They contribute one-third of daily recommended protein and they are rated as a complete protein source with all the protein-forming amino acids we need.

Minerals

They offer well over half of the recommended daily dosages of many nutrients including manganese and phosphorous (over 100%); vitamin B1, B3, calcium, iron, magnesium and zinc (around or above 50%). These minerals contribute to many body functions and some are crucial in forming and maintaining healthy bones and teeth.

Fibre

Chia seeds are 40% fibre by weight, making them low in calories while contributing to digestive health. The fibre helps them to absorb up to 12 times their weight in water. This hydrates you and keeps you feeling fuller for longer. The fibre also contributes to their high lignan content. Lignans are antioxidant phytochemicals that help to reduce the risk of cancer.

Omega-3 Fatty Acids

They are among the richest sources of omega-3 fatty acids and are noted for being the richest plant source. Omega-3s help to regulate inflammation, increase the amount of calcium in the body and contribute to lower cholesterol and triglyceride levels.

Antioxidants

They have small amounts of the antioxidant vitamins (A and E) but are rich in antioxidant flavonoids and polyphenols. All of these help chia seeds to contribute to stress reduction, as well as, lower the risk of developing chronic diseases.

Is There A Downside To Chia Seeds? Not really.

Some people find the thick gooey gel of soaked chia seeds a little unpleasant. Others say a stronger flavour might make adding it to foods more appealing.

For the majority of people, however, those two points actually seem to be positives. Firstly, its goodness helps to thicken beverages and secondly, when added to foods you already like, it gives a nutrient boost without changing the taste.

So now you have the honest facts about chia seeds, what do you think? Seems like they live up to the hype, right? Give them a chance and allow yourself to take advantage of their amazing benefits.

Chia seeds have received a great deal of attention as a good-for-you protein source. So, read on to find out what makes chia seeds’ protein so special.

Chia Seeds’ Protein

Not all types of protein are created equal. Certain factors are used to separate the quality of proteins and one such factor is the amino acid profile. This helps to distinguish proteins deemed superior from others. Chia seeds are a complete and high-quality protein because they contain all the amino acids necessary for forming proteins in the body.

Protein Use In The Body

When we eat foods containing protein, it is broken up into amino acids – its essential components or building blocks. These are then used to make new proteins that perform specific functions in the body.

Protein helps to make up each of your body’s cells. Our hair and nails are mostly protein and it is a vital component of cartilage, blood, bones, muscles and skin. Protein is used for tissue building and repair. It is also used to make various body chemicals, such as hormones and enzymes.

Some other functions of protein include acting as a catalyst in chemical reactions, allowing smooth communication between cells and the transportation of different molecules around the body.

Getting Chia Seeds’Protein

The chia seed is made up of roughly 14% protein, with 100 grams of chia seeds providing about one third of the recommended daily protein intake. Adding chia seeds to your diet is incredibly easy. They may be eaten raw or cooked. You can grind them to make a powder, as well as you can have them whole.

People add chia seeds to all types of baked goods including crackers, cakes and bread. Actually, when baking, chia seeds can be used as an egg substitute. Just use of a mixture of 1 tablespoon of ground chia seeds and 3 tablespoons of water in place of 1 egg. You can use this easy egg replacement for up to 25% of the amount of eggs called for in the recipe.

It’s easy to understand the excitement that chia seeds have generated. Nowadays, many people are looking to a high-protein low-carb diet as a way to boost their efforts at weight loss. The convenience and versatility of chia seeds are well matched by their nutrient content and the health benefits they provide.

By adding chia seeds to your regular diet, you can rest assured you are getting help from one of the best protein sources available.

Here are 2 scrumptious chia seed pudding recipes that make incorporating chia seeds into your diet easy, tasty, nutritious and fun.

Fruit and Nut Chia Seed Pudding

This is, perhaps, the simplest chia seed pudding you can make. It’s a delightful dish to share with friends, if you prepare the pudding then lay out all the toppings. That way, each person can complete itin their own way. Servings: 4-6.

Pudding Ingredients

• 3 cups unsweetened almond milk
• 1/2 cup chia seeds
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup (or to taste)

Toppings

• fresh fruit– banana, blueberries, figs, peaches (or whatever is your favourite)
• nuts and seeds – toasted sliced almonds, peanuts, cashews, walnuts (again, go for your favourite)
• coconut flakes
• cinnamon

Directions

• Whisk the pudding ingredients together in a large bowl.
• Leave for 5-10 minutes and whisk again to prevent clumping.
• Cover and refrigerate at least 3 hours (overnight is best).
• Stir occasionally if you get the chance. It’s quite okay if you don’t.
• Stir well before serving into individual bowls.
• Add toppings.

If there are leftovers (there probably won’t be) you can store them up to 5 days in an air-tight container in the refrigerator.

Chocolate Coconut Chia Seed Pudding

This pudding makes a perfect dessert and adds a sophisticated touch to the end of any dinner menu. The toppings are optional and pretty much up to you. You can use one or more of those suggested or experiment with others you like. Servings:4

Pudding Ingredients

• 2 1/2 cups unsweetened coconut milk
• 1/2 cup chia seeds
• 6 tablespoons raw cacao powder
• dash of salt
• 2 tablespoons raw honey (or to taste)

Toppings

• dark chocolate shavings
• crystallized ginger
• coconut
• bananas
• pomegranate seeds

Directions

• Add the pudding ingredients to a large glass jar with an air-tight lid,
• Stir quickly then put the lid on.
• Shake the jar vigorously to thoroughly mix the ingredients.
• Refrigerate at least 4 hours (overnight is best).
• Stir or shake occasionally if you get the chance. It’s quite okay if you don’t.
• Stir well before serving into individual bowls.
• Add toppings.

If there are leftovers (again, there probably won’t be) you can store them up to 5 days in the jar in the refrigerator.

Thickness Tip

The thickness of pudding is a personal preference. In each of these recipes you can:

• thicken it by adding some more chia seeds and leaving it to sit for about 30 minutes
• thin it out by adding a small amount of the main liquid

Of course, it will take some trial and error to get the consistency just right for you – but it will be delicious trial and error!

Getting all of chia seeds benefits as part of a sweet treat makes it all the more appealing. Try the two recipes here “as is” or tweaked to your taste. With chia seeds the possibilities are endless!

Made Up of Mainly Fiber

When you first take a look at chia seeds, you may be worried because they carry about 12 grams of carbohydrates along with them. Fortunately for you, 11 of the 12 grams of carbs are actually fiber.

Fiber is beneficial for your body because it helps to regulate your digestive track and bowel movements. If you are lacking fiber in your diet, you may feel tired, weak, or worn down.

In addition, fiber helps to keep you full throughout the day, so a daily dose of chia seeds can help keep you from snacking on unnecessary items.

They Go with Anything

Seriously. Chia seeds are one of the easiest foods to incorporate into your routine diet. This means that you do not have to alter what you eat or drink – simply add the chia seeds.

Many people enjoy chia seeds in yogurt, cereal, smoothies, rice, casseroles, and baked goods. You will find that the seeds do not alter the taste of your dish, but they do add a nice healthy kick.

High in Omega 3s

Chia seeds are high in omega-3s, which is always beneficial for anyone. In fact, omega-3s help to prevent heart disease in adults. Surprisingly, chia seeds have more omega-3s in them than salmon does.

Help You Lose Weight

Since chia seeds are high in fiber and they contain a lot of protein per serving, they help you lose weight. If you are trying to control your weight and shed some pounds, you definitely want to consider adding chia seeds to your diet. Due to the fiber levels, you will find that you stay full longer throughout the day, which prevents unwanted snacking.

Also, since there is a lot of protein in your chia seeds, you will find that once you are hungry, it does not take as much to fill you up. Therefore, you eat less overall without suffering from hunger pangs.

Support Bone Health

Lastly, chia seeds help promote bone growth and strengthening. The seeds themselves are rich in calcium, magnesium, and phosphorous, all which will help your body grow properly. Since chia seeds are a good source of bone nutrients, those who are at risk for osteoporosis should eat them.

If you are wondering just what benefits chia seeds have to offer, the answer is many. From helping support bone strength to helping you lose weight, you will find that adding chia seeds to your diet will improve your health overall.

If you want to try chia seeds, but are afraid you will not like them, try adding them into your favorite smoothie. You won’t hate them – promise.