How to Add Chia Seeds to Your Diet


July 16, 2015
In 1-Day Renewal, Nutrition

how to add more chia seeds to your diet Chia is a fantastic source of omega-3s, fiber, vitamin B, protein, calcium, iron and magnesium… just to name a few. (1) Chia is certainly making a comeback but for a while, it was virtually impossible to find. (1) Chia can be traced back thousands of years, specifically within Aztec tribes who considered it to be a primary crop. It has been shown that the ancient Tarahumara Indians, a tribe of super-runners used chia as a dietary staple to help with endurance. (2)

Chia is generally considered to be flavorless so it’s extremely versatile when adding it to different types of foods. Here are just a few ideas of how to add this mighty little seed to your diet: (1)

Chia Pudding

Chia pudding is a fantastic option for breakfast because it prepares itself in the fridge over night and is a great source of protein, fiber and nutrients to start the day. Check out these 4 different chia pudding with juice recipes, as well as these raspberry chia overnight oats (3).

Smoothies

Chia can be added to smoothies and blended with the rest of your ingredients or sprinkled on top for texture. (4) This organic berry juice with lemon & chia seed is awesome too!

Granola

Nowadays you will find that a lot of granolas have chia in them. But, if you’re making your own, chia is a great addition and provides a boost of nutrients and some extra crunch.

Cereal or Yogurt

Chia is great to sprinkle on top of cold breakfast cereal, oatmeal or yogurt with some granola and fruit. Sometimes these breakfasts can be high in sugar so including chia, which is high in protein, is a great choice for preventing a blood sugar spike and providing you with a bit of energy for the day ahead. (5)

Baked Goods

Even if you don’t see chia in the recipe for a baked good, adding a tablespoon often won’t affect the recipe and will provide some extra vitamins and nutrients. (6)

Salads

I sprinkle chia on my salads fairly often. It doesn’t affect the flavor of the dish at all, adds fun a crunch and I always know I am getting an extra boost of nourishment! (7)

Let us know what other ways you love to add chia to your diet!

Enjoy,

Anya Kaats & Suja Juice

SOURCES:

1. Ware, M. (2015, March 26). What are the health benefits of chia seeds? Retrieved from http://www.medicalnewstoday.com/articles/291334.php

2. Neglected Crops. (1994). Retrieved from http://www.fao.org/docrep/018/t0646e/t0646e.pdf

3. Bradlee, A. (2015, June 1). 14 Chia Pudding Recipes to Try at Home. Boston Magazine.

4. The Chia Smoothie Page. (2015). Retrieved from http://www.all-smoothie-recipes.com/chia-smoothie.html

5. When it comes to fiber, cereal fiber may be your best choice – Harvard Health Blog. (2011, February 25). Retrieved from http://www.health.harvard.edu/blog/when-it-comes-to-fiber-cereal-fiber-may-be-your-best-choice-201102251535

6. Allison, Kay Cahill Allison. “When It Comes to Fiber, Cereal Fiber May Be Your Best Choice – Harvard Health Blog.” Harvard Health Blog RSS. Harvard Health Publications, 25 Feb. 2011. Web. http://www.health.harvard.edu/blog/when-it-comes-to-fiber-cereal-fiber-may-be-your-best-choice-201102251535

7. “How to Eat Chia Seeds: 10 Ways to Use Chia That Won’t Gross You Out!” How to Eat Chia Seeds: 10 Ways to Use Chia That Won’t Gross You Out! Amazon Services LLC Associates Program, 2010. Web. http://www.healwithfood.org/how-to-eat/chia-seeds-uses.php

come on, be sociable

Anya Kaats

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Anya is a natural foods industry vet, and was a key member of Suja’s marketing team from 2013-2015. Having struggled with dietary & digestive issues from a young age, Anya adopted a modified paleo diet during college and noticed a huge improvement in her overall health & well-being. She developed an immense passion for whole, unprocessed food and nutrition and is thrilled to be able to merge her passion with her professional career. Anya is a Certified Holistic Health Coach (CHHC) with a degree from the Institute for Integrative Nutrition. Check out her blog “Anya’s Eats”.