If you are not incorporating chia seeds into your diet, then you may want to reconsider. These small seeds are surprisingly powerful, offering numerous nutritional benefits.
Benefits of Chia Seeds
Chia seeds have a mild, nutty flavor and are full of nutrients including fiber, Omega-3 fatty acids, calcium, antioxidants, magnesium, phosphorous, and iron. Other benefits include:
- Good for digestive health
- High in fiber
- Great source of healthy fat and protein
- May aid in weight loss
- May increase “good” cholesterol
- May reduce blood sugar and blood pressure
- May reduce your risk of heart disease
- Have anti-cancer properties
- High in Omega-6 fatty acids
Ways to incorporate chia seeds into your diet
Chia seeds are delicious and easy to add to your daily diet. They can be eaten raw so there’s no need to grind, cook or prepare them. Here are a few ways to get your daily serving of about 2 tablespoons.
- Blend into a smoothie
- Add to a glass of warm water and lemon first thing in the morning
- Sprinkle on oatmeal or salads
- Bake into muffins
- Mix with non-dairy milk to make a chia seed pudding. Top with fruit for a healthy breakfast or snack.
Try this Overnight Mango and Banana Chia recipe:
Ingredients:
- 1/2 cup organic chia seeds
- 1 cup non-dairy milk
- 1/4 cup hemp seeds
- 1/2 cup chopped fresh mango and banana
Directions:
- Combine seeds and milk in a medium size Mason jar or container. Store in refrigerator overnight. Top with fresh chopped fruit in the morning. Enjoy!
Overnight Pistachio and Date Chia Seed Pudding
Ingredients:
1 cup nut milk
1/3 cup quick oats
1 date
1/3 cup low-fat cottage cheese
1/3 cup pistachios, shelled
1/4 cup chia seeds
Directions:
Mix all ingredients except chia seeds in blender. Place chia seeds in a jar and cover with blended milk. Combine thoroughly and refrigerate overnight. When ready to eat, sprinkle with chopped pistachios.
