Incorporate Chia Seed into your meals

What has eight times more omega-3 than salmon, six times more calcium than milk, six times more protein than kidney beans and three times more iron than spinach? And did I mention it is extremely filling, which makes it a weight loss winner? It’s the chia seed, and it’s quickly becoming one of America’s super foods. Not sure how to enjoy these nutritional nuggets? Here are 10 ideas to get you started.

  • Sprinkle it on. You can add 1 Tbsp chia seeds to your morning yogurt, afternoon salad, or cottage cheese. Chia seeds are relatively bland so they can take on the flavor of whatever you’re eating.
  • Pudding time. Chia seeds take on a gelatinous texture when combined with liquids making them the perfect thickening choice. Mix 1/3 cup chia seeds, 1 cup almond milk, 2 Tbsp cocoa powder (optional), and 1/2 tsp vanilla extract. Add sugar-free sweetener if desired. Pour the mixture into dessert bowls and refrigerate overnight.
  • Homemade jelly. Mix 1½ cups pureed fruit and 1/2 cup chia seeds to create a chunky jam. Add sugar-free sweetener if desired.
  • Hide it in proteins. Mix 2 Tbsp chia seeds into scrambled eggs, omelets, and other egg-based dishes or add it to your favorite stir-fry recipe (healthy, of course). Mix it into ground beef or turkey when making tacos, hamburgers, or any meat-based casserole.
  • Soup for you. Add 2- 3 Tbsp to your soup and let it thicken for 20-30 minutes before eating.
  • Drink it. Add 1-2 Tbsp chia seeds to your favorite protein powder.
  • Egg substitute. Mix chia seeds with water to form a thick gel that can be used in recipes that call for eggs. Mix 1 Tbsp chia seeds with 3 Tbsp water. Wait 15 minutes and you’re done. About 1/4 cup of this mixture is the equivalent of 1 egg.
  • Eat them plain. When eaten alone, chia seeds have a nutty flavor. Enjoy 1-2 Tbsp as a snack.
  • More pudding please. There are lots of recipes for chia pudding online. Here is one of our favorites.
  • Low-carb bread and crackers? Yes, chia can be used to bring bread and crackers back into your diet. Here’s a recipe for cheesy flax and chia seed crackers.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

Active Medi-Weightloss® patients should consult the experts at their location on whether the snacks are appropriate for their stage of the program. Chia seeds are a healthy source of fat, with 1 oz (3 Tbsp) containing about 9g fat.