3 Ways to eat Chia Seeds for Breakfast

Ch-Ch-Ch-Chia!

No, not that Chia. Chia pets are not the “superfood” you’ve heard about all over the news. And you’d have to be CHIA-dding me if you haven’t tried a chia seed breakfast or found other ways to incorporate them into your diet.

Chia seeds are derived from Salvia hispanica L, a plant found native to southern Mexico and Guatemala. The crop can grow in arid environments and can produce white or purple flowers. Cultivation of the seeds by indigenous habitants as a food source started as early as 3500 BC and was also used as an offering to Aztec gods in religious ceremonies.  The seeds come in black, grey, and black-white and they have a mild, slightly nutty taste that comfortably accompanies both sweet and savory flavors. 

Chia seeds are justifiably labeled as a superfood because of the innumerable health benefits that one serving provides: not only are they rich in fiber, protein, polyunsaturated fat (the good fat!) and certain trace minerals, but they are also a complete protein, containing the nine essential amino acids.

Throughout the past decade, much research has been conducted with this so-called superfood, and findings have demonstrated their benefit for cardiovascular diseases, metabolic processing, and diabetes. Some published clinical trials have also found that regular consumption of chia seeds can result in decreased blood glucose and triglyceride levels.

Generally, a 12 oz bag of chia seeds costs between $3.00-$6.00, and is sold at almost all major grocery stores, including Aldi, Giant Eagle, Whole Foods, Trader Joes, and Target.

On average, two tablespoons (equivalently 28 grams or 1 ounce) of chia seeds contain 140 calories, 11 grams of fiber, 4 grams of protein and about 15 percent of daily calcium requirement. A well-balanced chia seed breakfast will certainly help you energize and keep you content until your next meal.

Here are 3 ways to incorporate these amazing little chia seeds into your diet:

Overnight Peanut Butter Chia Seed Greek Yogurt Parfait

Difficulty:BeginnerPrep time: 5 minutesCook time:4 hours Total time:4 hours 5 minutesServings:1 servings

Ingredients

• 1/2 cup plain Greek yogurt
• 1/2 cup peanut butter
• 1/2 cup chia seeds
• 1 cup milk choice
• Honey to taste

Instructions

1. 
   Add all ingredients into a sealed container and mix thoroughly.
2. 
   Refrigerate for at least four hours. Add toppings (peanuts, bananas, chocolate, or granola) when ready to serve.

Banana Chia Pudding

Difficulty:BeginnerPrep time: 5 minutesCook time:2 hours Total time:2 hours 5 minutesServings:1 servings

Ingredients

• 1 Banana
• 3 tbsp chia seeds
• 1/8 tsp ground cinnamon
• 3/4 milk choice

Instructions

1. 
   In a bowl, use a fork to mash the banana (a riper banana will make a sweeter pudding!)
2. 
   Mix in all other ingredients and refrigerate.ru003cbru003eTopping ideas: Bananas, cashews, chocolate chips, granola, honey, strawberries, and/or walnuts.

Chia Seed Acai Bowl

Difficulty:BeginnerPrep time: 5 minutesCook time: 30 minutesTotal time: 35 minutesServings:1 servings

Ingredients

• 1 cup milk/water
• 1 packet pure unsweetened acai
• 1/3 cup assorted berries
• 1 banana
• 2 tbsp chia seeds

Instructions

1. 
   Mix all ingredient in a blender. Refrigerate for at least 30 minutes and serve. ru003cbru003eTopping ideas: Shredded coconut, nuts, banana, fresh berries, granola, pineapple, kiwi (the possibilities are endless!)

• < 20 Minutes
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• Breakfast
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• Nutrition