How to Use Chia Seeds in Your Cooking

Article posted in: Diet & Nutrition HealthyHowTo

When it comes to superfoods, chia seeds take the (healthy!) cake. That’s because these health food powerhouses contain omega-3 fatty acids, antioxidants, magnesium, zinc, iron and calcium—nutrients your body needs to stay healthy and strong.

In particular, chia seeds are a great source of fiber, which is important to cardiovascular health, diabetes prevention and management, digestive health, and of course, weight loss. Who would have thought that such a small seed could pack a fantastic nutritional punch?

Get a big-time boost from these healthy little seeds by adding them to your daily diet. If you like to bake, add these superfoods to your healthy treats. Or, try these simple ways to work chia seeds into your day:

Make a Chia Pudding

There is a reason that chia seed pudding recipes are so popular in the social media world. They are a delicious treat that are super simple to make.

In a small mason jar or other salvaged glass jar, combine one cup of fat-free milk or non-dairy substitute with one tablespoon of chia seeds and two tablespoons of protein powder. Screw the lid on tight and shake away until all of the ingredients are combined. Stick your jar in the refrigerator overnight and wake up to a delicious breakfast you can enjoy at home or to take on the go. Add a cup of fresh strawberries or banana slices, or a quarter cup of dried cranberries or raisins, if you’d like. If you follow this formula, you’ll get a delicious treat that counts as one SmartCarb, two PowerFuels and two Extras on Nutrisystem.

We’ve got more chia pudding recipes on The Leaf, including Overnight Watermelon Chia Seed Pudding, Mango Vanilla Chia Pudding and Vanilla Chai Chia Pudding. You can also add chia seeds to overnight oats, like we did in this Berry Cheesecake Protein Overnight Oats recipe.

Sprinkle Away

Simply top your favorite recipes with chia seeds for added texture and nutrition! Work chia seeds into your smoothie recipes or your salad rotations. Or sprinkle them on top of oatmeal or cereal, on grains like rice or quinoa, or in a sandwich or on top of baked salmon. If you are on Nutrisystem, one tablespoon of chia seeds counts as two Extras.

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Make Your Own Fruit Jams

Try working chia seeds into homemade fruit jams and spreads. Combine three cups of frozen fruit (we love strawberries!) with two tablespoons of chia seeds, two tablespoons of honey, maple syrup or brown rice syrup, and a teaspoon of vanilla extract on the stove-top. Bring the mixture to a boil then reduce heat and simmer until the mixture thickens up (make sure to stir frequently). Let your mixture cool in the fridge. Once it’s set, you’ll have a tasty homemade jam. On Nutrisystem? Count two tablespoons as one Extra.

Healthy Chia Jam Recipes