The Quickest And Easiest Ways To Incorporate Chia Seeds Into Your Day

Chia seeds, which hail from Central America, have been highly regarded for their nutritional value for thousands of years. According to Healthline, an ounce of chia seeds has almost five grams of protein, ten grams of fiber, and a surprising amount of calcium, iron, and B vitamins for their size. These nutrients, along with their high amount of antioxidants, make chia seeds a healthy choice that can help people lose weight, lower their blood sugar, and even avoid heart disease. Chia seeds are incredibly versatile, and there are dozens of ways to start eating more of them — all you need to do is add them to things you already eat.

One of the main things stopping people from eating the way they want to is convenience. Chia seeds can be used for everything, from baking bread to binding hamburger meat. They can even be used as an emergency egg substitute! While not everyone has the time to utilize chia seeds in such an involved way, luckily, they can be added to an endless number of dishes with little to no effort from the chef.

One way that you can enjoy the benefits of chia seeds throughout the day is by simply adding them to your beverages like water, juice, and tea. All you need to do is let the dry seeds soak for a bit in your drink before you imbibe.

For instance, to make a liter of chia water, soak a quarter cup of seeds in the liquid for half an hour. Or, for a sweeter sip, use the same ratio to make a few days' worth of chia juice. And if you don't want to prepare your drinks in bulk, a teaspoon of seeds is enough to upgrade any single serving of a beverage.

While it's not a good idea to eat too many plain, dry chia seeds by themselves (their absorbent properties can mean trouble for your tummy), using them as a topping for tasty treats is a healthy and delicious way to get more chia into your diet. Yogurt is a classic vessel for raw chia seeds, but they're also great mixed into your popcorn or sprinkled over ice cream. Whole chia seeds are quite hard, so if you prefer a less crunchy topping, opt for ground chia. You can grind the seeds yourself with a spice grinder or food processor, or simply buy a bag of pre-ground chia seeds from Amazon.

One of the trendiest ways to eat chia seeds is by making chia pudding. Throwing this yummy snack together will require very little effort on your part as long as you plan ahead. Simply combine a cup of your preferred type of milk with a quarter cup of chia seeds in an airtight container and mix everything together. Then, let it sit in the refrigerator for at least eight hours before digging in.

Chia pudding has a creamy, neutral flavor that can be endlessly customized with other ingredients like maple syrup, honey, vanilla, fruit, and cinnamon. You can even add some dry chia seeds for a bit of crunch. For one example of how to dress up your desserts, check out our recipe for almond chai chia pudding.

Chia seeds may be most commonly used in sweeter dishes, but they make an excellent addition to savory fare as well. The slightly nutty flavor of chia seeds is perfect for adding a bit of depth (and some crunchy texture) to dishes like a stir fry or fried rice. Or, take the nutritional value of your salads to the next level by finishing them with some seeds.

Dry chia seeds can also be used to easily thicken runny soups, sauces, or gravy. Just let the seeds sit in the liquid for a few minutes while you prepare the rest of your meal, and the final result should be a complete upgrade.

Mixing some nutrient-packed chia seeds into your breakfast is the perfect way to start the day. Blend chia gel or seeds into a smoothie for a natural protein boost, or dust a spoonful of ground chia over your oatmeal; you could also add them to an overnight oats recipe, like this one for matcha almond overnight oats. Since chia seeds can be added to practically any liquid (within reason), you could also soak them in a jar of your favorite jam or preserves to pack your sweet spreads with some extra vitamins.