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how to eat chia seeds

How to Eat Chia Seeds: Ideas and Recipes

by Gloria Louden

Chia seeds have gained massive popularity in the last decade with millions of health enthusiasts swearing by them. They are even commonly referred to as a superfood! If you want to learn how to eat chia seeds and why they are favored by most healthy lifestyle fans, read on.

But before I reveal my top chia seed recipes, let’s make something clear — “superfood” is just a fancy marketing term. It simply means the food is slightly denser in nutrients compared to other products.

Therefore, don’t get deceived and think you can cheat the system by having a chia pudding with your “triple venti vanilla latte.”

And speaking of chia pudding, here are my absolute favorite recipes featuring chia seeds:

1. Delicious Overnight Chia Pudding

As the title suggests, you’ll have to prepare this recipe the night before to enjoy it for breakfast the next day. Chia seeds are packed with B vitamins, minerals (calcium, iron, zinc, magnesium, etc.), as well as fiber, so this nice and easy “pudding” will keep you full all morning.

What You’ll Need (1 serving)

• Mason jar (or any other container of your choice)
• 2–3 tbsp chia seeds
• ½ cup milk of choice
• Sweetener to taste (honey, sugar, stevia)

That is your simple base; from here on, you can add anything your heart desires — yogurt, fruit, spices, etc.

If you don’t want to wait a whole night, leave the pudding for at least two hours before consumption.

2. Fruit Yogurt With a Twist

If you’re a fan of fruit yogurt, this recipe is for you!

What You’ll Need (1 serving)

• Container of choice
• 1–2 tbsp chia seeds
• ½ cup yogurt
• Fruit of choice

Mix the chia and the yogurt at least half an hour ahead and leave them in the fridge to chill. Just before serving, top with your fruit of choice. I recommend going with fresh fruit that’s in season.

3. Chia Smoothie

Here’s one for the smoothie lovers. Feel free to substitute/exclude any of the ingredients if you have any allergies or just prefer your drink that way.

What You’ll Need (1 serving)

• 1 frozen banana cut into 1-inch pieces
• 2 tbsp chia seeds
• ½ cup frozen pineapple chunks
• 1 cup coconut water/fruit juice/milk, or any other liquid you like

That’s what I call a healthy and delicious summer snack. Just blend the ingredients until smooth and enjoy!

4. Chia Lemonade/Limeade

If you’re still wondering how to eat chia seeds, I’d say — incorporate them into a refreshing drink.

What You’ll Need (8 servings)

• 5 cups of water
• 2 tbsp chia seeds
• 2 cups of freshly squeezed lemon/lime juice
• ½ –1 cup sugar/honey to taste

Mix the chia seeds with the water in a pitcher and wait around ten to fifteen minutes for the seeds to soften. Then, add the lemon/lime juice and the sugar and stir until combined. Pour the mixture into glasses filled with ice, and garnish with mint leaves and lime wedges.

If you wish, you can even add 1 cup of vodka or light rum to your lemonade to take things to the next level.

5. Chia Salad

This is one of the most unpretentious dishes ever! Just make your favorite salad and sprinkle some chia seeds on top to add texture. Here’s an example:

What You’ll Need (1 serving)

• Fresh greens
• Tomatoes
• Cucumbers
• 1 tbsp chia seeds
• Salt and pepper to taste
• Olive oil
• Dressing of choice
• Cheese (optional)

Chia seeds go with virtually any salad, so feel free to experiment.

6. Seedy Bread

If the previous options weren’t enough to answer the question of how to eat chia seeds, this one most definitely is.

What You’ll Need (1 loaf)

• 1 cup of bread flour (or teff flour if you want the bread to be gluten-free)
• 1 cup buttermilk
• 1 cup warm water
• ½ cup chopped walnuts
• ½ cup raw sunflower seeds
• ½ cup flax seeds
• ½ cup roasted, unsalted, chopped almonds
• ½ cup roasted, unsalted pumpkin seeds
• 2 tbsp chia seeds
• 2–3 tbsp maple syrup
• 1 tbsp salt
• 1 tsp instant yeast
• ¼ cup canola oil (it has the most neutral flavor compared to other oils)

Whisk together the flower, seeds, and salt in a large bowl.

In another bowl, combine 1 cup of warm (not hot) water. It’s important for the water not to be too hot, or it’ll kill the yeast. About 100℉ (38℃) is ideal.

Wait for the yeast to start foaming, and pour in the maple syrup and the buttermilk. If the yeast doesn’t begin to foam in up to ten minutes, throw it away; it’s probably expired. In such a case, add new yeast, and when the liquid mixture is ready, pour it into the bowl with the dry ingredients.

Stir everything together while slowly adding the oil.

Once your dough is ready, cover it with plastic wrap, and let it rise for about two to six hours (or just overnight).

As a disclaimer, if you use teff flour, your dough won’t rise as much as it would with bread flour. So don’t panic if you don’t see a huge change after you come back in a few hours.

Preheat your oven to 350℉ (about 180℃), and bake the bread until the top is dark brown and springs back when pressed.

7. Chia Seed Pancakes

Who doesn’t love pancakes? Well, now you can make them even more delicious — and a tad healthier — by adding some chia to them.

What You’ll Need (10 servings)

• 1 cup all-purpose flour
• 2 eggs
• 2 cups buttermilk
• 2 tbsp sugar
• A handful of blueberries (optional)
• 1 tbsp chia seeds
• 1 tsp baking powder

Mix the ingredients in a bowl, and add a little pinch of salt. Salt is a flavor intensifier, and when used in tiny quantities, it brings the dish to the next level.

If the batter seems too thick, add more buttermilk, and likewise, if it’s too runny, add more flour.

Cook your pancakes until golden brown. You can enjoy them as is or garnish them with fruit, maple syrup, etc.

8. Chia Seed Nut Crackers

One of the best answers to the question of how to eat chia seeds is — put them in your favorite snacks!

What You’ll Need (8 servings)

• ¾ cup raw cashews
• ½ cup walnuts
• ½ cup almonds
• 2–3 tbsp chia seeds
• 3 tbsp olive oil
• ½ tsp salt

Pulse the dry ingredients in a food processor or a blender until you end up with a mixture that looks like sticky sand. Then, drizzle the oil, and blend everything together.

Place the dough on a baking sheet, and roll it until it’s about half an inch thick. Then, freeze it for an hour so that it’s easier to cut into smaller pieces.

In the meantime, preheat your oven to about 350℉ (about 180℃). Once the dough is firm, cut it in the desired shapes and bake for around 30 minutes. Let the crackers cool before consumption.

To Conclude

As you saw, chia seeds can be prepared in numerous ways. That is why I always encourage people to experiment. You never know when you’ll create a culinary masterpiece!

I hope the ideas you found in this article gave you the answer to the question, How to eat chia seeds? Now, roll up your sleeves and bon appétit!