Everyday Ways to Incorporate Chia Into Your Diet
Food is one of our most powerful tools for radiant health, lifted mood and pep in our step. With chia seeds on hand, we can give any meal an extra dose of nutrition. With essential Omega-3, prebiotic fiber, complete protein, calcium, potassium, magnesium, and more, there’s no reason you shouldn’t be adding chia to your everyday meals.
If you’re unsure how to use these delightful little seeds in your cooking, scratch your head no longer! We’ve compiled some of our favorite ways to incorporate chia into your diet, whether you’re a breakfast lover, a savory food afficionado, or just have an insatiable sweet tooth.
Add Them to Smoothies
This one is easy as can be! Just toss in a tablespoon or two of chia seeds with your fruits and veggies for added nutrients. Since chia is neutral in flavor, there is no affect to taste. The added benefits of chia can be especially helpful in the morning if you want to start your day off with a boost of vitality and energy. And best of all, it won’t add any extra time to your morning breakfast prep.
Make Chia Pudding
Chia pudding has become one of the most popular ways to enjoy chia, specifically because it is incredibly easy to prepare. Chia pudding begins with a milk base (either traditional or plant-based, depending on your dietary preferences). Just whisk together in a jar or bowl and refrigerate overnight. We recommend adding vanilla extract, cinnamon, and maple syrup to taste. When you wake, a thick and creamy pudding will be waiting for you! Then, mix in your favorite additions like sliced fruit, berries, chocolate, or nuts for added flavors.
Looking for even easier and tastier chia pudding solution? Check out our all-new Chia Pudding Mix, where all you need is to add water. We’ve mixed up the perfect flavors for you so there’s no guesswork involved. You can try them now in our store: https://mammachia.com/collections/chia-pudding-mix
Add Them to Oatmeal
Another great way to incorporate chia into your breakfast is by adding them to your oatmeal. Either mix them directly into your oatmeal when you cook it or sprinkle some seeds on top at the end. This works with overnight oats as well. Chia can help add thickness to your oats in addition to the added fiber and protein.
Toss Them in Salads
Chia can be used in more than just breakfast dishes; they make an excellent addition to salads. You can sprinkle them on top or mix them into your salad dressing. This can add a thickness to your dressing that enhances the texture of your salad. The longer you let the dressing sit, the more liquid the chia absorbs, and the thicker your dressing will be. Chia is a great way to include some protein if you tend to make salads that are mostly filled with vegetables.
Cook Them in Jam
Like with salad dressings, chia can help thicken up your jams without affecting the flavor. They make a great substitute for pectin, as chia seeds can absorb 10 times their dry weight in water. In fact, you may find that you don’t even need to add any additional sugar.
Use Them as an Egg-Substitute in Baking
Chia seeds are a great replacement for eggs in certain recipes, especially for those looking for plant-based alternatives in their baking. Combining chia seeds with water and letting the mixture sit creates a “chia egg” that can be used as a binder, the perfect substitute for eggs. This can be used in recipes for cookies, waffles, bread, cakes, and muffins, to name a few.
Use Them as a Breading
Chia breading? It’s true! Chia can be used as a breading for foods like chicken and fish. You can mix chia seeds with breadcrumbs for a texture coating, or you can grind the chia seeds into powder and use alone. This not only aids in texture, but it can add some extra nutrients to your dish, especially if you are cooking with plant-based foods and need a little extra protein or healthy fats.
Add Them to Soup
Just like with salad, you can also throw chia into any soup, whether hot or cold. They can be sprinkled on top as a garnish, or they can be mixed into the broth to help add some texture and thicken up the soup. Soak the chia seeds in broth beforehand for extra thickness!
Add to Juice, Tea or Water
Because chia expands when added to liquid, they can spruce up a drink and help you stay hydrated longer. You can mix chia with juice or tea for a fun drink that almost feels like a dessert. Or, you can even just add chia seeds to water for extra nutrients and a pick-me-up before workouts or when you need a boost of energy the second half of the day. We’ve spent a lot of time perfecting the Chia Beverage for the perfect way to enjoy chia on on-the-go and throughout the day. Head to our store locator to help find a Chia Beverage retailer near you: https://mammachia.com/pages/store-locator
The options don’t end here. Make sure to follow us at @mammachia on Instagram and @mamma_chia on TikTok for more incredible chia recipes and chia-nspiration!