15 Best Ways To Eat Chia Seeds + What To Avoid

Attributed to its versatility, flavor and taste, chia seeds can be incorporated into your diet in several ways. Here are some ways through which you can include them in your diet and upscale your nutritional intake:

Chia pudding is a simple dish made from a combination of chia seeds with a liquid to form a soft gel-like texture. This versatile health food has a pleasant mouth feel and is nutritionally dense for a snack or addition to meals such as breakfast or desserts.

Recipe

In a big bowl or any jar, mix 3 tablespoons of chia seeds with 1 cup liquid of your choice. Stir well in order not to let the ingredients form lumps. Finally, put your preferred sweetener and other flavors of your choice into the mixture. Cover and refrigerate for at least 2 hours or leave it overnight; the longer it is left to remain in the refrigerator, the thicker it turns.

Depending on your preference, you can put bananas or any berry of your choice into the liquid before adding it to the chia seeds. For a creamier consistency, add cocoa to the blend or melted dark chocolate to the mix.

Chia water is a delicious and healthy beverage prepared with chia seeds that are exposed to water for some time until they swell and become gelatinous. This simple drink goes beyond just providing hydration and improves the nutritional value of regular water, making it a favorite among health-conscious individuals.

Recipe

In a glass or jar, mix 1 tablespoon of chia seeds with 1 cup of water (or more, depending on preference) ensuring that you don’t allow the formation of lumps. Allow the mixture to rest for approximately 10-15 minutes. 

If you want to have some taste in your drink, you may have lemon or lime juice with your drink, or probably, add some slices of strawberries, oranges, etc.

Chia smoothies are tasty and can easily be added to a person’s diet to benefit from chia seeds. Apart from adding thickness to the smoothies, chia seeds in these recipes also add protein and fat to the blend, reducing the glycemic index of the mixture.

Recipe

Pour the 1 cup liquid (water, milk, or a dairy-free alternative) and the banana into a blender and add the rest of the fruits or greens if any. Ensure that you mix the concoction until you get a paste-like consistency. Pour in 1 tablespoon of chia seeds and blend for only a short time to ensure that it does not become a puree. Leave the smoothie to stand for about 5-10 minutes to let the chia seeds soften up a bit. This is best consumed stirred, before drinking to enable an equal distribution of the ingredients.

You may wish to replace bananas with mixed berries to give it a fruity twist, or to make it chocolate flavored, the addition of cocoa or chocolate protein powder may be desirable.

A nutritious and simple alternative to traditional fruit jams, chia seed jam simply involves mixing chia seeds with mashed or pureed fruits and a sweetener. These seeds soften by sucking the moisture from the fruits and become thick like gels resembling the jams in texture. This jam is easy to spread on bread and muffins or to pour over yogurt, hot cereal, and ice cream.

Recipe

To make chia seed jam, blend 2 cups of fresh or frozen fruit (like strawberries, blueberries, or raspberries) using a fork or a potato masher in a saucepan over medium heat. Add the sweetener and lemon juice (if any). Next, incorporate 2 tablespoons of chia seeds into the mix and mix the mixture well. Allow the mixture to cook for 5-10 minutes until it becomes thick.

Then, take the mixture off the heat and let it cool. The jam will keep on thickening as it cools down. 

If you are not comfortable with the gooey texture of chia seeds, you can incorporate them into pastries such as bread, muffins, and cookies. Chia seeds can also be used in baking to improve the nutritional profiles of different meals and their texture. 

How To Use

Whole chia seeds can be added directly into the recipes due to their crunchy texture, which is similar to other seeds. Or you can mix 1 tablespoon of chia seeds in 3 tablespoons of water and form a gel that can substitute an egg in recipes. Also, the addition of chia seeds in their ground form is possible, especially in the batters when the seeds are reduced to a powder form.

With regards to how chia seeds can be incorporated into recipes, they can be added to muffin batter for fiber and texture or incorporated into bread dough for added nutrition and improved moisture content. Other than that, the goodness of oats, nut butter and chia seeds enables one to prepare homemade energy bars.

Easy to prepare and customizable with various ingredients, chia seed salad dressing can be used as a marinade for grilled vegetables or proteins, tossed with pasta salads and drizzled over mixed greens and many more. 

Recipe

In a bowl, mix 1/4 cup of olive oil, 1/4 cup vinegar, 1 tablespoon mustard, 1-2 tablespoons honey or maple syrup, salt and pepper until smooth. Add 2 tablespoons of chia seeds and let the dressing to rest for 10-15 minutes. Season with pepper and other herbs before it is ready to serve.

You may also add some chopped fresh or dried herbs like basil or oregano, or a sprinkle of chopped fresh parsley for an added taste and a kick can be added with crushed red pepper flakes or a drop of hot sauce.

If you wish to deviate from the usual plate of the bowl of cereal you meal on in the morning, then chia cereal is the way to go. As a cereal, chia could be treated with other materials to add to the full value of a meal.

Recipe

To make this, blend chia seeds with milk or yogurt in a bowl and whisk well. Leave it in the refrigerator overnight allowing chia seeds to soak up all the liquid making your pudding thick and creamy. Next, sweetener should be added and then stirred before you proceed to serve it. You can add fruits, nuts or granola of your choosing for extra flavor and nutrients.

It is also possible to add bananas or berries into the milk before mixing them with chia seeds, to improve taste. Adding spices like cinnamon or using vanilla extract makes it possible for you to get a little extra heat and taste with your food.

Chia seeds are usually added to smoothies, puddings, and other baked foods but they are also appropriate for stir-fried dishes to give them an alternate texture and nutrients. Chia seed stir fry can be best enjoyed with white steamed rice or brown rice, rice noodles, and pasta as well as any type of sautéed greens. 

It is possible to just sprinkle a tablespoon of seeds into savory recipes and stir well. However, the heat from cooking may affect the nutritional value of chia seeds in some measure making them different from the raw seeds. Roasting chia seeds was found to enhance the protein and mineral content but at the same time had a reducing effect on the polyphenols and antioxidants.

Recognized as energy bars containing the benefits of added chia seeds, chia seed energy bars can be a healthy and tasty snack food that efficiently provides a quick energy boost to the person. These energy bars are convenient to grab in the morning for breakfast or in a hurry to work/study, before/after exercise, and for children. 

Recipe

To start with, switch on your oven and start preheating it to 350°F (175°C); also, get an 8 x 8-inch baking pan, coat it with the help of the cooking spray and place a parchment paper at the end on the pan too. In a large bowl, place the rolled oats, chia seeds, and your choice of nuts or chocolate chips. In another bowl, mix the nut butter and honey (or maple syrup) until it becomes sticky as a spread. Then, pour the nut butter mixture into the bowl with dry ingredients and stir until combined. Spread it in an even layer on the prepared baking dish and let it cook for 20-25 minutes or until the fries are a golden brown color. Last of all, let them cool completely before cutting them into bars. 

Chia seeds can be considered an excellent addition to yogurt as they provide texture, nutritional value and a slight crunch.

Recipe

For a smoother texture, add one tablespoon of the seeds to a couple of tablespoons of water or yogurt. Allow it to stand for about 10-15 minutes. If you prefer crunch, you can pour the dry chia seeds directly on top of the yogurt as soon as the yogurt is ready. Mix the chia gel into your yogurt. Add sweetener if you prefer your smoothie sweetened and stir it again. Complete with a topping of fresh fruits, nuts, or granola for enhanced taste and texture.

Chia seed breadcrumbs are an ideal substitute for the normal breadcrumb, which is rich in gluten, making the food denser in nutrients and contributing to the food’s crispness. Such breadcrumbs can be prepared using chia seeds where the latter is ground into a fine powder or where chia seeds are used together with other ingredients and spread on baked or fried food products. These can be used as a breading for proteins, garnish for casseroles and even added to a meatloaf or meat patties.

Chia seeds can also be used to thicken soups or stews more naturally. When they are placed in hot liquids, they become gelatinous and do not require the addition of flour or cornstarch. Add 1-2 tablespoons of chia seeds to the soup or stew during the final 10-15 minutes of cooking time. Stir well to facilitate better distribution of the different components of the mixture.

Also, incorporating chia seeds into the soup and stew enhances its nutritional value with little effect on taste. You can simply sprinkle chia seeds into your dish before serving. This works well with vegetable soups, lentil stews, or chili.

Pancakes are an ideal breakfast meal, and the presence of chia seeds offers a perfect chance to take advantage of the seeds’ nutritional value. To prepare chia seed pancakes, mix whole wheat flour, baking powder, chia seeds, milk, and eggs to obtain the batter. Once done with the batter, let the batter sit a little to allow for the chia seeds to soften or expand and then cook it in a non-stick pan until crispy and golden brown.

This gives you a fluffy pancake that you can complement with fruits, nuts or syrup of your choice. Chia seeds not only improve the nutritional value of pancakes but also give more satisfaction, thus they can be applied to breakfast products.

Since chia seeds are known to swell and partly transform into a gel-like substance, they help to bind together other components of the crust. It can also be used as a healthy alternative because of its fiber, omega-3 fatty acids, and protein content, which create healthy pizza shells instead of gluten-free ones.

Recipe

In the preparation of the basic pizza crust, it is required to mix one cup of chia seeds in one cup of water and leave for 15/20 minutes to become gelatinous. Combine with 1 cup almond flour (or whole-wheat /gluten-free flour), and 1 teaspoon baking powder with a pinch of salt. Knead into a dough for the baking tray, on the baking parchment. Bake at a temperature of 350F (175C) for 20-25 mins until the mixture is firm to touch. Add toppings which you fancy and bake for an additional 10-15 minutes period.

Including chia seeds in oatmeal could be one of the best practices through which the body can be provided with nutrients for the day in the morning meals. One of the simplest forms of preparation is to prepare oatmeal in the regular way i.e. with water or milk.

Add 1-2 tablespoons of chia seeds and mix for around 5 minutes before completion of cooking or mix it in the oatmeal after cooking. You can then garnish this dish with fruits, nuts or honey or spices such as cinnamon to enhance the taste and nutritional value.

Although chia seeds are considered to have many health benefits, it is crucial to know some relevant precautions to avoid possible negative consequences of adding these seeds to one’s diet. Here’s a detailed explanation of what to avoid when consuming chia seeds:

Excessive Consumption

Chia seeds are very rich in nutrients but their consumption is better limited because consuming a lot of them can cause stomach discomfort. Nevertheless, chia seeds are very rich in fiber- 9.8 grams per 1 ounce, and overconsumption may lead to certain side effects such as bloating, gas or constipation. The ideal dose is said to begin with 1-2 tablespoons per day to assess the digestive system's ability and dietary needs.

Dry Consumption

Chia seeds can swell up to twelve times their dry weight forming a kind of gel-like consistency. However, if you chew and swallow them without taking enough water, they may swell up in your stomach causing aches or even choking. Chia seeds should ordinarily be imbibed in water, juice or milk before being ingested or included in moist foods.