This post is dedicated to my step-sister Brittany!  I recently wrote about a smoothie with chia in it and she asked me how else I used chia seeds in my cooking. I really had to stop and think about how to answer that. They can be used in so many different ways. I wasn’t sure how I would advise someone to use them. It really depends on how they would work for each individuals eating habits.

So I figure the best way to introduce this hugely nutritious tiny seed into your life, is to give you a brief summary of how Chia can be used, and then you can see which way fits best with your lifestyle. I mean really, this little seed is so awesome why wouldn’t you gift your body with it. Especially when all you have to do is choose a delicious option!So let’s learn a little!

The Salvia hispanica plant is a flowering variety in the mint family. The seed is used in both food and drink most prevalently in Mexico, Guatemala, Bolivia, Argentina and Paraguay. The most notable quality of Chia seeds are the fact that they are hydrophilic, and can absorb up to 12 times their weight in liquid!

I use them in drinks like a lemon or lime-aide, or in something creamy like a chocolate almond milk. Its like having Boba tapioca balls. So if you like Boba in your drinks, you can decide what sounds good to you.

I also use them in baking as an egg substitute. For this application, you need to grind the seeds to a powder first.

When you add the water it forms a gelatinous substance akin to…..egg whites! You can use these chia eggs (1 Tbsp ground Chia + 3 Tbsp water=1 egg white) for their binding quality in things like veggie burgers as well as baked goods like muffins, and breads.. I try to keep it to about 2 ‘chia eggs’. If you need more than that, you should probably choose another egg replacement option.

You can sprinkle them on oatmeal, yogurt or cereal (ground or whole). Put them in energy bars, granola bars, breads or crackers. I’ve even had them whole in chocolate! They were little crispy bits, reminiscent of a Crunch bar. And  one of the easiest ways to add them is to throw a tablespoon into your smoothie. It will make it nice and thick and filling, and will add a nutritional boost!

Even my kids love Chia! We make a basic almond milk pudding (recipe at the bottom of this post!). The result is kind of like a tapioca pudding.  If you don’t want that texture in your pudding, just put it in the blender to utilize the thickening properties without having the texture. I’ve never done that with this recipe though. We just love it as is!

*note: I used dark chia seeds because this is what I have, but there are also white chia seeds if the color is an issue.

So what is so great about these little seeds? Why should you want to add them to your diet?

Let’s just start with the fact that they are naturally Gluten Free. Chia seeds are also rich in Omega 3s. This is the kind that is also found in fish oil and flaxseed. And it has the highest content of all 3.  8 times more than salmon!

Chia is also high in protein and has 5 times more calcium than milk, 7 times more vitamin C as oranges, 3 times more iron than spinach, twice as much potassium as a banana, contains more antioxidants than blueberries and is high in protein!

If that wasn’t enough, they have all the essential amino acids, except for taurine and are really good for your digestive system… Because they are high in fiber and absorb liquid, the chia helps to ‘clean things’ as it travels along!

Honestly, its just a missed nutritional opportunity if you don’t use them!

Basic Chia Pudding

Yield: 2 cups

Ingredients:

2 cups non dairy milk

1/4 cup maple syrup

1/2 cup chia seeds

1 tsp vanilla

pinch of nutmeg

pinch of salt

Procedure:

Mix all ingredients in a bowl or large jar with a top. Stir well until chia seeds are completely wet. They tend to clump up so using a fork is helpful. Cover and place in refrigerator.

After 10 minutes stir. THIS STEP IS VITAL. If you don’t, you will have a giant clump of chia seeds. I don’t know why I don’t see this warning more often! Put back in the refrigerator for 10 more minutes and stir once more.

Refrigerate for at least 3 hours.

The pudding will be a bit stiffer in the morning because it continues to absorb moisture, so just add some more non dairy milk to thin it to your liking.

And be creative with the pudding too. Eat it poured over a big bowl of fresh fruit like peaches and bananas, or over a bowl of cinnamon apple oatmeal. Give it a try and think about what else it would be delicious on. Then share it with me on my Facebook page or Instagram!

Check out my Vegan ‘Buttermilk’ Waffles made with CHIA!