Ch Ch Ch Chia

Picture from nuts.com, a great place to buy chia seeds

Do you remember chia pets? Although the chia seeds that I eat on a daily basis (and you should too!) are related to the chia sprouts used in those iconic 80's toys, don't let that scare you off. Chia seeds are an incredible addition to any healthy diet.

Chia seeds have numerous health benefits. They are an excellent source of Omega-3, which is the fat that protects against inflammation and heart disease. They are actually a better source of Omega-3 fats than salmon! They can also aid in weight loss. The seeds absorb up to 10 times their weight in water, helping you to feel full sooner and longer. Chia seeds are an excellent source of fiber and protein, are high in anti-oxidants, and have been linked to a reduction in blood pressure. They also help stabilize your blood sugar by slowing down how fast our bodies convert carbs into simple sugars. In addition to all of these benefits, chia seeds are great for athletes because they help hydrate the body.

Chia seeds can be used in a variety of ways:

• When chia seeds are mixed with water, they form a gel that can be used as a binding agent in baking. 1/4 cup of chia gel (1 part chia seed, 3 parts water mixed together and allowed to sit for 15 minutes) can act as an egg substitute. 
• I like to put chia seeds in my smoothies, to reap the health benefits and also to thicken my smoothie. I add chia seeds 1 tablespoon at a time, blending between each addition, until I reach my desired consistency. 
• You can buy chia flour and use it in breads and other baked goods. It is a 1 to 1 replacement for wheat flour. 
• In Mexico they soak chia seeds in fruit juice and make "Chia frescas." You can also make chia puddings or chia fluff (recipes below).
• You can sprinkle chia seeds in yogurt or oatmeal
• All of the doctors in the integrative practice I go to add chia seeds to their water and drink them. I have done this before and while it isn't an unpleasant way to ingest chia seeds, I love them in so many other ways - I have no problem getting them into my daily routine. 

Here are a few of my favorite chia seed recipes:

Strawberry Chia Fluff (picture and adapted recipe from The Balanced Platter)

2/3 cup (160 ml) full-fat coconut milk (the kind in the can)
2 cups (480 ml) sliced fresh or frozen strawberries
2 Tbsp (30 ml) whole chia seeds*
1/4 tsp pure almond extract (optional)
1 tsp (5 ml) pure vanilla extract
1 Tbsp (15 ml) freshly squeezed lemon juice
I think it is good with no sweetener, but if you want it sweeter to satisfy a sweet craving, you can add one of the following: 
15-25 drops plain or vanilla stevia, to taste
1 Tbs honey or maple syrup

Place all ingredients in a high-powered blender (such as a VitaMix) and blend until perfectly smooth.  Pour into glasses and refrigerate until cold, 1-2 hours (or just eat it right away if you can’t wait–thinner, but still good). Makes 3-4 servings.
*NOTE: If you don’t have a high-powered blender, you can still make this, but grind the chia seeds first in a coffee grinder until they form a fine powder; pour the powder into the blender along with the other ingredients. You could also skip the grinding - the consistency will be more like a tapioca pudding.

Chocolate Chia Pudding(picture and recipe from Hell Yeah its Vegan)

1/4 cup chia seeds
3/4 cup almond milk (can use regular milk or any milk substitute)
2 Tbs cocoa powder
1 tsp maple syrup
1/2 tsp vanilla

Put all ingredients into a covered container, mix and refrigerate for at least 30 minutes. You can add in more almond milk if it is too thick for your liking.  You can also blend it if you want a smooth consistency. Top with fruit, nuts, or granola if so inclined.