Chia Seeds

Scientific Name: Salvia hispanica

The tiny superseed that delivers big on energy, fiber, and heart health

Uses:

Smoothies & Bowls – Blend into smoothies or sprinkle over oatmeal, yogurt, and fruit bowls

Chia Pudding – Soaked overnight in plant milk for a nutritious, no-cook dessert or breakfast

Baking – Used as an egg substitute (chia gel) in vegan recipes or added to breads and muffins

Drinks – Added to lemon water or juices for a hydrating, fiber-rich boost

Thickener – Used in jams, sauces, and soups due to its natural gelling ability

Benefits:

Digestive Health – High in soluble fiber which supports gut health and regularity

Heart Health – Rich in omega-3 fatty acids (ALA) that support cholesterol and reduce inflammation

Blood Sugar Control – Slows digestion and helps maintain steady glucose levels

Energy Boost – Provides long-lasting energy thanks to its fiber and protein content

Bone Strength – Good source of calcium, magnesium, and phosphorus

Weight Management – Expands in liquid, promoting fullness and reducing overeating

Recommended Daily Consumption:

1–2 tablespoons (10–20 grams) per day

Soak in water or liquid for at least 15–30 minutes before consuming for better digestion and nutrient absorption.

 

Storage Tip:

Store chia seeds in an airtight container in a cool, dry place. They have a long shelf life, but refrigeration can help extend freshness.