5 Ways to Add Chia Seeds to Your Diet

Ancient cultures throughout Central America have long enjoyed chia seeds as a key part of their food and medicine. The seeds were even used as currency. The Mayans and Incans revered the tiny, but nutrient-dense, chia seed as a staple food along with corn and beans. In fact, “chia” is the Mayan word for “strength.” We all know the wonders of flax, but chia seeds are nutritionally superior to flax, soy and the like because they are the richest vegan source of Omega-3 fatty acids and dietary fiber. Chia is excellent for digestion and detoxification, as it absorbs over twelve times its weight in water, in comparison to the seven times of flax. This is amazing because our immunity lies within the health of our guts, and since chia promotes speedy digestive transit time, it removes toxins from our bodies quickly. Chia seeds also help with relieving constipation, diarrhea, and inflammation.

Chia seeds are gluten free, grain free and have three times more iron than spinach, 5 times more calcium than milk, 7 times more vitamin C than oranges, and 15 times more magnesium than broccoli!

So now that we’ve established that these seeds are tiny but mighty, how do you actually eat them and incorporate them into your diet?

1. Smoothies

Add a couple tablespoons of chia to your morning smoothie. Add them after everything else is blended, then blend on low for only about 10-15 seconds. Allow 5-10 minutes for the chia to plump up. Enjoy!

2. Lemonade

Add 2-4 tablespoons of chia per cup to homemade lemonade (1 part lemon juice to 4 parts fresh spring water). Sweeten with stevia instead of sugar, and you have a yummy sugar free detox drink!

3. Breakfast Porridge

Mix 4 tablespoons of chia with a cup of your favorite vegan milk. Stir it up and let sit for 20 minutes, or place in the fridge overnight for a fast easy breakfast. Sweeten to taste with stevia or a banana. Add vanilla and your favorite toppings like cinnamon, chopped nuts, dried or fresh fruit or even a sprinkle of hemp seeds on top. I like making these in old tahini jars overnight for an on-the-go breakfast. Stir it up and enjoy!

4. Sprinkle chia seeds on salads, yogurt or oatmeal.

Make sure to up your water intake so the chia doesn’t dehydrate you. Remember, these little powerhouses absorb over 12 times their weight in water.

5. Egg Substitute

Mix 1 Tbsp. Chia Seeds with 3 Tbsp. Water. If you have a coffee grinder or food processor, grind the seeds into a meal first for a smoother texture. You can also purchase pre milled chia. Allow the mixture to sit for 5 or minutes to become emulsified into a gel. Use this gel as an egg susbtitute in baked goods or pancakes.


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Sonia M

Thanks for sharing

Jeramie D
Jeramie D1 years ago

You can add chia seeds to scrambled eggs and omelets.

Deborah J
Deborah J1 years ago

As I dislike the texture of tapioca, I'm unlikely to do the pre-moistening step and will rather eat them dry plus drink adequate water to compensate. We recently got a grinding blade with a new blender outfit, but also have the old-fashioned hand-powered mortar and pestle. All worth a try for the nutritional value. Will search the web for more recipes and tips. Thank you! Pinned.

Beverly D
Beverly D2 years ago

Thanks for sharing and God bless~

Jared White
Jared White5 years ago

Mmm...making a chia smoothie sounds awesome! I'm going to have to try that! I just posted an in-depth article on Health Benefits of Chia, so now I'm stoked to find some good recipes!

Julianna D.
Juliana D5 years ago

I can buy these, but I wish to grind them, would that make them lose fiber content?

heather g.
heather g5 years ago

I used to buy Chia seeds to add to my morning cereal. Chia is expensive in Canada where I live. After I checked the Nutrition Value of both Chia and Flax seeds, I was surprised to discover that Flax was shown to be superior. (Unlike what the writer claims).

Very recently I learnt that all Flax sold in Canada is a GM product, so I went back to Chia. Because of the cost, I'll look into buying organic flax. Unfortunately, I don't feel the physical changes after eating either of these seeds, I simply want to do the best thing for my health.

Fi T.
Past Member 5 years ago

Easy and healthy treat

Heidi Aubrey
Heidi Aubrey5 years ago

Thank you.

Magda Rod
Magda Rod5 years ago

Sorry the link disappeared from the article, here's my favorite source to buy these might little seeds! http://navitasnaturals.com/product/446/Chia-Seeds.html Very reputable company dedicated to bringing superfoods to the people