Chia seeds are tiny black seeds that pack a powerful nutrition punch. “Chia” is the ancient Mayan word for “strength.” They contain antioxidants and Omega-3s in the form of ALA (Alpha-Linolenic Acid), which is an essential fatty acid (your body can not make it). Chia seeds also have a satiating effect because they are quite high in fiber and form a gel when mixed with liquid.
A 1 ounce (2 Tbsp) serving contains:
- Calories: 137
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are Omega-3s).
- Calcium: 18% of the RDA.
- Manganese: 30% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 27% of the RDA.
How to add them in:
Chia seeds are rather bland in taste so they can be added to almost anything!
Use as an egg replacment. To make this vegan option, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.
Add to baked goods like muffins, granola or bread.
Mix in with yogurt or add to smoothies
Sprinkle on salad or stir fried veggies.
PRO tip: Since they are high in fiber, start with a small serving (1-2 tsp) and make sure you are drinking water throughout the day.