How to Use Chia Seeds: 7 Ways to Enjoy Chia Seeds

White or black chia seeds are the edible seeds of the Salvia hispanica plant, a member of the mint family that grows in parts of North America, Central America, and South America. There is evidence that people have been consuming chia seeds since the Maya and Aztec empires.

Chia seeds can offer a surprising amount of nutritional value given how small they are; however, there are potentially adverse health impacts you should be aware of, too. Here are points of consideration when it comes to the nutritional information of chia seeds:

• Chia seeds lack gluten. The lack of gluten in chia seeds combined with their ability to become gelatinous in water makes it possible to use them as a gluten-free thickener, such as for sauces or soups (in place of a traditional roux). They will add a different texture, but chia seeds can still add a slight crunch and gel-like consistency.
• Chia seeds are high in omega-3 fatty acids. Chia seeds are rich in omega-3 alpha-lipoic acid (ALA), which the body converts into active forms to assist with blood clotting and other regulatory processes. Keep in mind, however, that any food containing high amounts of omega-3s poses the risk of blood thinning. Additionally, don’t confuse the ALA in chia seeds with alpha-linolenic acid (found in flaxseed oil and canola oil).
• Chia seeds contain protein and amino acids. One ounce of chia seeds contains four grams of protein and all nine amino acids. People who don’t consume animal proteins and opt instead for a more plant-based diet might eat chia seeds for the protein they can provide.
• Chia seeds contain phytic acid. Found in seeds, nuts, and legumes, phytic acid can inhibit the body’s ability to absorb essential minerals, so some scientists dub the substance an antinutrient.
• Chia seeds contain fiber. Per ounce, chia seeds contain about eleven grams of fiber content, which can assist with good gut health.

You can use chia seeds to thicken foods and create texture. They have a long shelf-life if you keep them in an airtight container. Here are several ways to enjoy chia seeds:

1. 1. As a base for salad dressing: For thicker salad dressings without the use of mayonnaise or sour cream, you can add chia seeds. Start with a base of apple cider vinegar, olive oil, garlic, salt and pepper, and mix in a tablespoon of chia seeds. If it ends up too thick, add tablespoons of water, one at a time, until the consistency is just right.
2. 2. As an egg substitute: Like flaxseeds, use chia seeds as an egg substitute for vegan baking. When mixed with water, it acts as a binder, holding all the other ingredients together in a cohesive mixture.
3. 3. Blended in smoothies: Smoothies usually include frozen fruit or vegetables, but adding chia seeds can contribute a thick consistency as well. Sprinkle them on top or mix them into your smoothie base—the chia seeds will absorb some of the liquid and create gel-like balls, similar to tapioca pearls.
4. 4. In jams: Instead of using sugar or gelatin to thicken jams, use a spoonful of whole chia seeds. Cook down fresh fruit like blueberries or use fruit juice as the base for chia seed jam.
5. 5. On top of granola: Homemade granola is a mixture of pantry ingredients held together by egg whites and some type of sugar and baked in the oven to create crunchy clusters. Sprinkle chia seeds with your granola on smoothie bowls or enjoy the pair as cereal with milk.
6. 6. Stirred into oatmeal: Chia seeds taste similarly to some nuts, which means they can pair well with a hearty oatmeal dish or overnight oats. Mix chia seeds with rolled oats (not instant or quick oats), Greek yogurt, vanilla extract, coconut milk, fresh fruit, and other flavorings, and let the ingredients sit in the refrigerator overnight to make overnight oats, or heat everything for a hot breakfast.
7. 7. To make a pudding: Chia seed puddings are a popular way to use chia seeds. Combine chia seeds, almond milk, cocoa powder, peanut butter, and a sweetener like maple syrup to create a variety of chia pudding flavors.

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