- 60 calories
- 4 grams of fat – a valuable source of omega-3 essential fatty acids that support cardiovascular and cognitive health! (Perfect for those of you who may not like/eat fish, another good source of omega 3s)
- 4 grams of dietary fiber to support digestive health
- 10% of your daily magnesium needs, important for heart/muscular health, and also may play a role in preventing migraines
- 6% of your daily calcium needs to support bone health
If you’ve never eaten them before, the texture may be a little surprising. The initial dry texture provides a bit of a crunch. However, chia seeds develop a gel-like layer around the seed when left in a liquidy foods or in beverages. You may or may not enjoy the texture this way – experiment with them to find out! You can use chia seeds in many ways – a few examples include:
- Top fruit and yogurt or oatmeal with chia seeds.
- Sprinkle them on top of a salad.
- Add milled (ground) chia seeds to baked goods like quick breads and muffins, or your favorite pancake and waffle batter mix.
- Mix chia seeds into your favorite smoothie recipe.
- Mix ground chia with herbs and seasonings. Dip chicken or fish in a little non-fat plain yogurt, and then coat in the chia mixture. Bake in the oven.
But my very favorite way to use chia seeds is to make chia seed strawberry jam! This is so super easy, and much healthier than a lot of the store bought jams filled with tons of additional ingredients and lots of added sugar. Seriously, it only takes 10 minutes and you can make a batch whenever you need some. Scroll below the photos for the recipe!
1 pound of strawberries
2.5 tbsp. of chia seeds
1 tbsp. sugar, honey, or other sweetener (You can adjust this with a little more or less based on your taste preferences. Honestly, I think if your berries are super sweet you probably don’t even need to add this)
1) Pureed strawberries roughly in a food processor. You can choose how much to puree – if you like it a bit more like chunky preserves versus a bit smoother like jam.
2) Heat strawberries in a saucepan over medium heat. Add 2.5 tbsp chia seeds and 1 tbsp sugar, and simmer for 5 minutes.
3) Place it in a jar/bowl and chill in the fridge. It should form a jam like consistency upon cooling – about an hour or so.
And that’s it! It should last several days in the fridge. Enjoy!
Share with us: Do you use chia seeds? What's your favorite way to eat them?