As many long-time EBF readers know, I LOVE chia seeds! My sister texted me a few nights ago asking for more info about them, which made me realize it was time for little refresher post on why I think chia seeds are so great. If you’re an avid blog reader, some of this info might be old news, but for everyone else here’s what you need to know about one of my favorite seeds – the ch-ch-ch-chia! <– I had to do it!
What are chia seeds?
“Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. You may have seen chia sprouts growing on the novelty planters called Chia Pets, but historically, the seeds have been the most important part of the plant. In pre-Columbian times they were a main component of the Aztec and Mayan diets and were the basic survival ration of Aztec warriors. I’ve read that one tablespoon was believed to sustain an individual for 24 hours. The Aztecs also used chia medicinally to stimulate saliva flow and to relieve joint pain and sore skin.” - Quoted from Dr.Weil
What do chia seeds taste like?
The flavor is very mild and almost non-existent. When they are combined with liquid they start to form a gel like consistency, so if you were to eat them plain the gelling process will start in your mouth. Although, I don’t often eat them plain, they’re better mixed in things like smoothies or oatmeal.
What are the benefits of eating chia?
They’re a good source of:
- Omega 3 fatty acids - Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3′s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.
- Plant-based protein - We all know protein is an essential macronutrient needed for many functions in the body, including muscle building.
- Antioxidants - Anti-oxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
- Fiber – Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
- Magnesium and Potassium – Two minerals needed for good health.
How much chia should I eat daily?
For general purposes of health, nutrition and energy an adult would typically consume about 1-2 tbsp dry seeds daily.
What are the nutritional facts?
1 Tablespoon of dry seeds have about 60 calories, 5 g of Fat, 6 g of Carbohydrate, 6 g of Fiber, 3 g of Protein
Where do you buy chia seeds?
I’ve found them at my local health food store (Ellwood Thompson’s) and at Whole Foods. They can be found in both the bulk section and supplement section. If you don’t have a local health food store, you can buy them online.
What brand do you buy?
Typically I try to buy chia seeds from the bulk bins because that’s where they are the cheapest but I recently had the opportunity to try out a new brand of chia seeds at a local yoga event. After trying them, the company, Health Warrior, offered me a bag to sample. I gladly accepted! 
Health Warrior was founded in New York, but they’re headquartered here in Richmond, which is awesome because I really love supporting local companies.
And for the record, I’m really feeling like I should be going into battle with all the Health Warrior and Sun Warrior I consume. Isaac was cracking jokes about it just the other day.
So I’ve been using these chia seeds as I normally would by adding them to smoothies, oatmeal, yogurt, overnight oats, granola bars and baked goods (like these protein bars). I love the little bit of crunch that they add, as well as the thick gel like consistency that forms when they’re combined with liquid. Chia seeds are much easier to use than flax seeds because you don’t have to grind them to make the “gel” or absorb the nutrients.
So, how do you eat them?
- Make chia gel! Chia absorbs 9 times its weight in water, which is the reason behind the 9:1 ratio most people talk about. For thicker or thinner gel, you can adjust the ratio accordingly. 1/3 cup of chia seeds would absorb 3 cups of water, but for a thinner gel that absorbs faster you could also do 1/3 cup of chia seeds to 2 cups of water or other liquid. You simply mix together the chia seeds and water. Let the mixture stand for 30 minutes, stirring with a whisk to prevent clumping. The gel can be stored in the fridge for two weeks and used as a thickener in soups and smoothies, as a egg replacement in baked goods or a binder in bean patties or meat loafs. Chia seeds are great for vegan cooking!
- Drink them! Add chia seeds to water, juice or any other hot/cold drink. Leave them in the liquid for about two minutes before drinking so they absorb some of the liquid.
- Sprinkle them on anything and everything you’d like!
- Try these recipes on Shape.com from Julie of PB Fingers.
Or make one of my favorite recipes, Chia Pudding:
Here’s the recipe for a chia pudding I made last week with the Health Warrior chia seeds.
Chia Pudding with Rolled Oats
- 1/4 cup whole chia seeds
- 3/4 cup unsweetened vanilla almond milk
- 1/2 scoop vanilla brown rice protein powder (Sun Warrior is my fav)
- 1 T rolled oats
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- 3 to 4 drops of liquid stevia, or other natural sweetener
- 1/2 sliced banana
- 1/8 cup blueberries
In a bowl, mix together all ingredients except the banana and blueberries.You’ll need to stir quite a bit because the protein powder clumps and resists dissolving into the milk. Once everything is well combined, let the mixture sit on the counter or in the fridge for 8-10 minutes. Stir in the banana, top with blueberries and enjoy!
If you’re pressed for time in the morning, you could make it the night before, store it in the fridge and have it for breakfast in the morning, similar to overnight oats. Yum!
Have you tried chia seeds? What are your thoughts?
Brittany Mullins, HHC
{ 75 comments… read them below or add one }
I love the texture that chia seeds adds. They remind me so much of Poppy seeds which I’ve always loved.
great refresher on chia seeds! I love putting them in smoothies or making chia pudding!
I’m a chia seed lover through and through. I’m actually on vacation and without them right now and it’s KILLING me! Yogurt just doesn’t taste the same without them
I take a jar (a large brown spice jar I bought at a co-op) of chia seeds with me on travels, so I can add it to juice or water.
Our kids think they are crunchy and interesting; we like adding some to milk and in banana bread, muffins and on cereal
Thanks for this great post! I actually purchased a container of chia seeds over a year ago and am not sure if I should get rid of them or not. I want to start eating them again but I’m not sure how to tell if they’ve gone bad.
I love the texture of chia’s! I have just started eating them though. THis was a great post! very helpful! I am sending it to my mom who has soo many questions about them
thanks!
I’ve yet to try chia seeds, but I know I need to. I’m always looking for ways to get more Omega-3s!
I’m not sure if you will be able to answer this so I’m just posing a hypothetical…
I used to eat flaxseeds until I hear that unless you bit on the seeds while eating them, they basically just get swallowed whole and go through your system. I now buy ground flax to get the full benefits.
My initial thought on the chia seed is the same. Except for maybe using it in a granola bar you bite into. In the oats or smoothie the seed is mostly just going to get swallowed and basically go in your body and come right out.
Hi Holly – you are correct that flaxseeds need to be ground to get the full nutritional benefit. Despite their texture, chia seeds have a soft and tender outer seed coat so you don’t need to grind chia seeds before eating or cooking with them to get the nutrients.
Wow I’ve never tried them but you just converted me over to the Chia World! Thank you for the info!
Chia seeds are so good! I love putting them in granola and overnight oats. I love the mixture of the crunchy/gel texture!
I love chia seeds. I started eating them for the health benefits, but grew to love the texture they add to things. I buy them on Amazon super cheap.
Love chia seeds. I’ve yet to make the chia seed pudding. It always looks so good though I need to try it out soon!
i’m a big fan of chia seeds too! i love your blog. i interviewed a dietitian in my post today and i thought you might want to check it out! http://closetvanity.com/2011/08/03/take-5-with-ayla-withee-registered-dietitian-eat-simply/
I, too, love chia seeds. I’ve only used them in yogurt, oatmeal and granola, so these ideas are fantastic! I’ll definitely put them to use soon! I never took the time to figure out what the gel is used for, so versatile!
perfect timing! i recently started blending my own smoothies every morning before work & i’ve noticed that many of the smoothie recipes i come across online include chia seeds. i was just telling the bf this morning i should look up why they’re so popular and here it is!
thanks for sharing..
also, Holly @ RUST BELT RUNNER poses an interesting question. what *is* the ans to that?
I want to try chia seeds so bad. I should see if my co-op has them and cave to the sure-to-be ridiculous price just this once…
Chia seeds go great in overnight oatmeal, but I also love them sprinkled in hummus and even on a PB&J sandwich – they give it an extra kick.
Thank you for this post! I’ve been meaning to try chia seeds, but I wasn’t exactly sure what they were or how to try them. Now I know!
I just had chia on my cereal this morning!
These are totally next on my list of things to get along with some maca. I’m trying to ease into all the “add in’s” I buy because there are so many I want to try! Thank you for such a detailed post on what they are!
I carry them around with me ( along with teabags, protein powder and almonds) in a little packets in my handbag- incase of emergency!!!
I’ve been wanting to try out chia seeds for ages now, so after reading this blog I think I will definitely go and buy some! Is there a difference between having the seeds and having the powder?
Been meaning to pick up some chia seeds for months now, and this post was perfect timing. I went to Ellwoods @ lunch and they were all out! Maybe your post had a lot of people running out to grab some : )
I have a big bag of Chia seeds, unopened, in my pantry! I’ve just been totally clueless about how to use them! This post totally helps!
I haven’t had chi-chi-chi-chiaaaaa seeds in so long! You inspired me with this post, I made a lunchtime stop at Whole Foods and guess what I grabbed outta the bulk bins
Yay! Oh, let me know if you are around this weekend and want to meetup maybe grab some lunch/dinner or something!
Funny story… co-worker eats chia seeds a lot. One day she went into her bathroom and had a chia plant growing out of her sink. A seed must have gotten stuck in the drain after she brushed her teeth or something. She said she just about peed in her pants when she saw the plant.
I LOVE chia seeds too! Lately I’ve just been mixing them with my coconut water and spirulina… chug chug chug and I’m one happy camper! =)
I remember the first time I heard about chia a few years ago I thought “what, like the pet?!” and couldn’t fathom eating it. But I love chia seeds!
I wish I could get on board with chia seeds, but I think the texture wouldn’t work for me. I don’t like seeds in my jam, and I have a feeling this would be like that.
Melissa, did you know that you can grind them up? It works really well, actually. Also, as the seeds absorb the fluid, the swell and get very soft, so they’re not like the seeds in your jam. They’re too good for you to pass up, with so much to offer.
Back in the day (1966-1970) is was great fun to get someone to eat a tablespoon of chia seeds and watch them try to get the seeds out of there dentition..
I recently tried Chia seeds since I heard all this hype about them, but I’m having a hard time getting past the “sliminess” of them.. The texture most people love about them frankly creeps me out a little.. I may try them in baking instead!
Chia seeds can also be an excellent source of calcium! I ran out of chia several months ago…I need to stock up!
Great post! I love chia seeds! I use them in smoothies, overnight oats and to make chia pudding. Question though, as for calories you mention there are about 60 calories in a tbsp (and that is what I find online too). However, the chia seeds I have say there are 70 calories in 2 tbsp http://www.navitasnaturals.com/products/chia/chia-seeds.html any idea why there is such a difference??
That’s a really good question. I would email Navitas and ask.
I just came across your blog and got sucked in
I have chia seeds but never quite knew what to do with them. This helps so much… now I have a few ideas. I have already had them with oatmeal, but am anxious to try some other variations!
I’m kind of interested in trying them now…
Hmm….I’ve heard of chia seeds but haven’t really tried them. But looking at your pictures and recipes, I’m kinda tempted to try them out.
Chia seeds are great – I would love to consume them more often, but alas, they aren’t cheap. I’ve never seen them in bulk here, so that’s probably why I think they are on the pricier side
But they are a fun addition to anyone’s diet, that’s for sure.
I love that my health food store has a “bulk bin” of them. Score!
I must confess that the description of the seeds forming a gel consistency keeps me far from them. I can’t get past that and wish I could because they sure do have a lot going for them.
PS – Can’t wait to see you again in TWO WEEKS!
I know!! I’m so excited for HLS!!
Great post! I really need to eat more chia seeds!
Another timely post! When I couldn’t find hemp seeds at the store last weekend, I almost bought chia seeds… are they a good protein-rich alternative to hemp seeds?? I can’t find hemp in my tiny town but chia seeds are weirdly abundant. Help!
Whole Foods carries hemp seeds but if you don’t have one nearby you could order hemp seeds online through Amazon. I know Nativas Naturals is a good brand.
I wrote a blog post the other day about chia with an accompanying tutorial! http://www.healthgirltv.com/2011/06/5-reasons-to-add-chia-to-your-diet-ch.html
Your post is so thorough and the pudding looks delish!
i love chia seeds! especially chia pudding..its so yummy!
I’ve never had chia seeds though I’ve been meaning to give them a go. Your pudding is making a heck of a case for it
It’s official: I need to jump on the chia bandwagon! I still have never tried them!! Thanks for all the tips/info!!
You know, as much as there is going around about chia seeds and how great they are, this is the first time I actually have read about them! Thanks for the info, I am going to have to try them now! This pudding looks and sounds delicious! I love any sort of pudding with a consistency like rice or tapioca pudding so I have a feeling I would love your recipe, and what a great way to introduce chia
!
I get in my daily dose of chia in the morning.
I’ll add it to smoothies (though don’t let them sit too long, or you’ve got ‘smoothie pudding”!), make a cereal with chia, hemp seeds and home-germinated buckwheat (you can buy a commercial version of this, but it’s so easy to make at home), I also will cook up some amaranth or oatmeal or quinoa with extra water, then turn off the heat and stir in some chia seeds to absorb the extra water.
I had some chia seeds in my fridge from reading about them somewhere else. Your post inspired me to eat them again! I’ve used them the past 2 mornings in overnight oatmeal. I’m glad to know what else you can use them for too – smoothies, etc. Yep, so much easier than flax seeds (which I also have in the fridge put don’t get used as much as they should because of having to grind them).
I just found your blog and have enjoyed reading for the past few days.
The “Nutiva” website has chia seeds for a reasonable price, as well as hemp seed, coconut oil, hemp oil, etc.
I’ve been eating chia seeds for years now; initially, when they were ‘new’ to us here in the US, the only place I could get them was on a subscription service, delivered monthly, and they were expensive. When they started becoming popular, I could get them for less and in more places. However, from that early experience, I was taught that the white chia seeds are far superior to the dark ones, in all their important constituent levels (protein, omega-3′s, etc). So all this time, I’ve always made sure I bought the white ones (actually beige color), and I’ve always ground them up. I keep them in the freezer till ready to add to my protein/fiber/anti-oxidant mix, made in large batches but which is then ground up in small batches that I keep in the frij and use up in a week or so. When I use the mix, I add liquid coconut oil (2.5 oz) as the last ingredient and blend it in my Magic Bullet (the best thing I’ve ever used for this). I also add an ounce of apple cider vinegar (the real thing, unpasteurized/unflitered), for all its health benefits. There are many ingredients, including hemp protein, whey protein, beet powder, cocoa, stevia, xylitol, flax seeds, brewers yeast, cinnamon, psyllium, and spirulina. I’m considering lowering the coconut oil amount and replacing it with hemp oil. When I blend it up, I also add vitamin C crystals, a raw egg, a mixture of Acai, Blueberry, & Pomegranate juices and Chyawanprash, all of this mixed in with the apple cider vinegar and kept in the frij for easy use. The base is a high quality protein drink in chocolate. The resulting drink is thick and rich, and lasts me most of the day, till dinner time. I have used some variation of this recipe for several years now, and very rarely skip it. The coconut oil has detoxed my fatty areas, so that the appearance of cellulite is much reduced. My skin is very clear and I have no thyroid issues (although I started using Thyroid Nascent Iodine last year and it has dramatically reduced my hair loss, initially suggesting that I may have been hyprothyroid, but I don’t think so now. We just don’t get the necessary amounts of the right kind of iodine in our diets any more, and it is important for so many reasons, not the least of which is supporting the thyroid gland so that it is able to continue optimal function and produce adequate thyroid hormone). That’s another thing; I have also recently added unrefined sea salt (Redman’s for now) to my smoothie each day, for thyroid support and to assist in the detox pathways. For more thyroid info, google Dr. David Brownstein; he has authored very informative books on this subject and is currently one of the most informed source on thyroid issues (of which there are few, as this has been a much-neglected area of allopathic medicine, and the most commonly used test to detect it is next to worthless), and is educating many doctors and health care practitioners about hypothyroidism, thyroid issues, and the importance of biologic iodine in the human body.
So, I am interested to learn if the Salvia Blanca truly is superior to the dark chia seeds; the dark ones are more readily available and quite a bit less costly. I’ve also noticed that the white seeds do indeed have a stronger flavor than what I’m reading here on this blog about the dark seeds; they are not flavorless in my opinion, and have a trace of flavor that reminds me of fish oil when used in larger amounts; I wondered if that was due to its higher omega-3 content, a quality it shares with the cold-water oily fish from which the good fish oils derive. For this reason, I have chosen to not use it in baking, nor as a gel to add to mild-flavored recipes (as opposed to soups, stews, and more robust-flavored items). I also really do not like eating the dark chia seeds, which stick in my teeth so badly and then are so visible and obvious if I don’t check thoroughly after eating them. I always use them ground up. Wishing all of you good health! melissa