Chia seeds: Lots of nutrition in a tiny seed

When you hear the word chia, the first thing that may come to mind is chia pets and their grass hair.

What are chia seeds?

But chia seeds are a tiny yet mighty source of nutrition. Chia seeds are the seeds a plant related to mint. Chia seeds are a potent source of fiber, protein, calcium, iron, magnesium, and phosphorous.

They are also a good source of omega-3 fatty acids, which are anti-inflammatory. In addition to being nutritious, chia seeds have mild flavor and are easy to incorporate into many recipes.

Ways to eat chia seeds

• Add to smoothies. Chia seeds absorb liquid and add an extra boost of protein and fiber to smoothies. Add them once you have blended the main ingredients and let sit for a few minutes, so they have time to absorb.
• Add them to granola and breakfast cereals. Sprinkle granola in to your morning bowl of cereal, hot or cold, and let rest for a few minutes to absorb liquid. The seeds do not add any taste but will add volume and promote satiety. If you are making homemade granola, add a few tablespoons of the chia seeds before toasting.
• Try chia pudding. Chia seeds are so absorbent that if you let them soak long enough, they will form a pudding-like consistency. They absorb most liquids well, but for a pudding-type dish add them to your milk of choice. The basic recipe involves mixing two cups of almond milk with ¼ cup of chia seeds and allowing to sit in the fridge for six hours or until the chia seeds turn jelly-like and the mixture thickens. You can add in extras like peanut butter, fresh fruit or a few chocolate chips.

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