The Right and Wrong Way to Eat Chia Seeds

The Right and Wrong Way to Eat Chia Seeds

Don’t judge a seed by its size.. the tiny chia seeds are high in protein, fiber, calcium, antioxidants, and omega-3s. They also are filling and will keep you energized throughout your day when prepared the correct way. Which leads us to our topic for this article: there is a right and wrong way to prepare chia seeds. Do not make the mistake of overlooking this detail.

Chia seeds expand. They expand multiple times their size when soaked in water. This is the quality that makes them so filling and so great for weight loss. However, a word of caution comes with this because it is important to portion out these seeds properly and ensure that you soak them in water before you ingest them. A small serving of dry chia seeds turns into a big serving of water-soaked chia seeds and you don’t want that to activate in your belly after the fact. However, an appropriate amount of dry chia seeds that are incorporated into a recipe are safe to eat and pack a nutrient dense punch!

Upon being soaked, chia seeds develop a gelatinous coating which some raw foodies believe helps them to move swiftly through the digestive tract. On the other hand, there are other options than simply soaking your chia seeds. Evidence suggests that consuming ground chia seeds, rather than whole seeds, allows significantly more ALA (the plant form of omega-3 fatty acids) to reach the bloodstream.

When they’re included in a recipe, our bodies can digest chia seeds whole soaked, or ground in order to reap their health benefits. If you are looking for ways to incorporate this nutrient-rich seed into your diet, look no further!

Chia pudding

Who didn’t love pudding when they were little? This recipe marries chia seeds and coconut milk for a Paleo-friendly, easy to make a pudding that works great for breakfast and lasts all week. Mix together the ingredients the night before, pop it in the fridge, and look forward to a tasty meal the next day. Couldn’t be easier.


  1. 1/4 cup chia seeds
  2. 1 cup light or full-fat coconut milk, depending on preference
  3. 1/2 tablespoon honey


  1. Mix chia seeds, coconut milk, and honey together in a small bowl or glass mason jar. Let it set in the refrigerator overnight.
  2. Remove it from the fridge, and make sure your pudding looks thick and the chia seeds have gelled. Top with fresh fruit and nuts, and enjoy immediately.

De-bloating drink

This energizing before-breakfast drink will get rid of your bloat and have you feeling great! Plus, it’s only three ingredients.


  1. 4 ounces of coconut water
  2. 1–2 tablespoons of chia seeds
  3. 1 teaspoon of super greens


Combine the chia seeds and super greens with the coconut water, stir for a minute or two, and drink it fast! The chia seeds can gel quickly.

Blueberry chia muffins

Chia seeds and blueberries have been known to be a great combination in the first place and then they get added to muffins. We are in! Blueberry muffins get an upgrade with extra nutrient power. The chia seeds are baked right into the batter. This recipe serves 12.


  1. 1 tablespoon chia seeds
  2. 1 1/2 cups gluten-free baking flour
  3. 1 teaspoon xanthan gum
  4. 2 teaspoons baking soda
  5. 1/2 teaspoon salt
  6. 1 cup sweet potato puree
  7. 1 cup unsweetened applesauce
  8. 2 egg whites
  9. 1/2 cup agave syrup
  10. 2 teaspoons lemon juice
  11. 1 teaspoon lemon zest
  12. 1 tablespoon vanilla extract
  13. 1/2 cup blueberries


  1. Preheat oven to 350˚F.
  2. Mix together dry ingredients. In a separate bowl, mix wet ingredients; fold wet ingredients into dry ingredients.
  3. Scoop mixture into muffin pan and bake for 15-20 minutes.

Antioxidant berry smoothie

If you aren’t the biggest fan of chia seeds (don’t worry, not everyone is) but you still want to get the nutrient punch from them, then blend them up! Putting them into a refreshing morning smoothie makes them undetectable but ever so beneficial. High in vitamin C and with more than 10 grams of fiber, you can’t go wrong with the morning starter.


  1. 1 cup of frozen mixed berries
  2. 1/2 cup unsweetened pomegranate juice
  3. 1/2 cup water
  4. 1/2 tablespoon chia seeds


Combine all ingredients in a blender, and mix until smooth.
Top off with an extra sprinkle of chia seeds if you wish.

Sprinkled on yoghurt:

 If you are extra short on time but you’re looking for a quick omega-3 pep in your step, you can simply sprinkle a teaspoon of seeds on your fruit, mix them into your yoghurt, or make a delicious combination of the two! (It’s a small enough amount to not affect you negatively.)

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