These tiny black seeds are not only are they rich in fiber, healthy fats and antioxidants — all the elements that form the staple of a wholesome diet — but they’re also high in calcium, iron and magnesium.
Just one tablespoon will give you seven to nine percent of your recommended daily intake of those essential vitamins, and 19 percent of your daily recommended fiber! So how do you add this nutty-flavored seed to your breakfast, lunch and dinner staples?
Here are some seriously delicious ways to incorporate chia seeds into your daily diet:
Mini Morning Egg Bites
Don’t let their size fool you. These miniature muffin bites will fuel you all the way through your hectic morning commute and past your 11 a.m. meeting. The secret is in the fiber-filled chia seeds, protein from the eggs, and added vitamins from the red pepper, tomato and spices. Make them in advance and they’re super easy to pop out and place into a plastic bag as you head out the door in the morning.
Ingredients: 10 ounces fresh baby spinach, 1 large Roma tomato; 4 whole large eggs; 4 egg whites, 1 medium Vidalia onion; 2 tbsp. chia seeds; salt and pepper to taste
Blogger: The Healthy Apple
Raspberry Almond Chia Smoothie
Fun fact about chia seeds: When they come in contact with water, they start to expand and form a gel-type consistency, making them the ideal addition to your favorite low-fat smoothie. This smoothie has an added boost of omega-3 fatty acids from the almonds, protein power from the greek yogurt and additional antioxidants from the raspberries. Whip up this meal before you head out the door for your morning spin class – and you’ve got yourself one healthy breakfast that will satisfy your mid-morning cravings.
Ingredients: ⅔ cup Greek yogurt; ⅔ cup almond milk; ⅔ cup frozen raspberries; 1 tbsp. honey; 2 tsp. chia seeds.
Blogger: Delightful E Made
Chia Buckwheat Pizza
Guilt-free pizza? Sign us up! The key to making a healthy version of your favorite late-night splurge is subbing that carb-consisting crust with fiber- and protein-rich ingredients. This one calls for a mix of chia seeds, buckwheat, pumpkin seeds and pine nuts. You’re probably wondering how on earth these health-store staples could possibly create the mouthwatering goodness that is pizza, but we promise this one’s worth a try. Oh, and it’s also grain-free!
Power Salad With Lemon Chia Seed Dressing
Okay, okay — this recipe is mainly Instagram-worthy thanks to its octet of toppers, from crunchy apples and almonds to rich and creamy avocado and sweet potato, but that definitely doesn’t discount the star of the show that is undoubtedly the fresh and tangy chia seed dressing. It’s made from all natural ingredients you probably already have stocked in your pantry.
Blogger: Two Peas and Their Pod
No Bake Energy Bites
Looking for the perfect pick-me-up to pull you out of that mid-afternoon slump and reengergize you for your post-work spinning class? Sure, you could easily reach for the pre-packaged store-bought bars, or…you could make your own! Bonus: The chocolate chips called for in this recipe will make you totally forget that what you’re eating errs on the side of healthy.
Blogger: Gimme Some Oven
Homemade Whole Wheat Chia Pretzels
Hearty, crunchy, chewy, soft all in one bite? Yes — it can be done — and, in this recipe, it comes fully packed with fiber, Omega-3 fatty acids, protein and more. You can make them sweet, salty or savory — whichever whets your appetite. They’re also really fun to make and decorate if that’s your thing.
Blogger: I Food Real
Chia Seed Chicken Burger
All that burger and you don’t even have to sacrifice the bun — yum! You can cook up this delicious dinner (or next-day lunch) in just 20-30 minutes, believe it or not. The healthfulness is in the burger mix — you’re getting your fill of protein and countless vitamins from the veggies, which you won’t even notice are part of each bite.
Blogger: The Chia Co
Cornmeal and Chia-Seed Crusted Tilapia
If you’re mouth’s already watering just reading the name of this recipe, we promise the real deal won’t disappoint. The key to making this meal healthy, but satisfying, is to skip the frying without sacrificing the crusty goodness and flavor. Tilapia is also a lean fish by nature that increases metabolism and speeds up repair and growth throughout the body — from the bones to the cells.
Blogger: Savoring the Thyme
Lemon Chia Seed Scones With Sweet Lemon
Starbucks who? This dish will make you forget about your pastime morning danish — believe it! They’re vegan, dairy- and gluten-free — made from oat flour — and are sweetened naturally with honey. The chia seed replaces what would normally be poppyseed, so instead of minimal added nutritional content, you’re gaining 18 percent of your daily intake of calcium.
Blogger: Margaret’s Dish
Mango Coconut Chia Seed Parfait
In just six ingredients you can whip up this treat that will have your taste buds jumping for joy. It’s perfect for a dinner party or just to enjoy by your lonesome — guilt-free. Let the mango and coconut work its magic and make you forget all about the fact that this is nothing short of a healthy snack!
Blogger: Vegetarian Astronomy