We love experimenting in the kitchen with new and creative recipes. We also love supercharging our smoothies with even greater nutrition and benefits. As such, we are sharing a special series to put the spotlight on different ingredients that add more power to your recipes. In this series, we will share the ingredient (one at a time – we are not fans of pouring all these fancy ingredients into one recipe), the benefits they offer and suggestions for incorporating them into your next smoothie.
Today’s spotlight is on chia seeds. They seem to be everywhere – as the main ingredient in popular puddings, in liquid beverages, as added ingredients into baked goods or crackers and of course as smoothie ingredients. They are edible seeds and a concentrated source of nutrients like omega-3s, carbohydrates, protein, fiber, antioxidants and calcium.
And in case you are wondering – yes, the same seed that grew those once popular “ch, ch, ch chia plants,” is, in fact, the same seed we are describing here.
Here are some of the top benefits of chia seeds:
1. Shelf Life – Chia seeds won’t go rancid and are said to last up to 2 years without refrigeration, making them an easier to go option than flax seeds, for instance.
2. Quick and Easy Nutrition – Chia seeds are an easy to use and concentrated source of protein, healthy fats, fiber, vitamins, minerals, and antioxidants. In particular, the little seed brings with it a high level of omega-3s. Two tablespoons of chia seeds also bring 10 grams of fiber as well as 18% daily recommended dose of calcium, 35% of phosphorus, 24% of magnesium and about 50% of manganese.
3. Uses – Here are several different ways you can use chia seeds for inspiration:
a. Featured Smoothie Ingredient – Blend them into any smoothie for added power! The taste is mild so they won’t affect the recipe.
b. Chia Pudding – Use as the main ingredient with a liquid base (like coconut milk and sweetener) for pudding.
c. Toppings: Sprinkle over foods like cereals, yogurts or smoothies
d. Chia Spread – Blend chia seeds with berries and a sweetener for homemade jam.
e. Body Scrub – Mix ingredients such as coconut oil, lemon and chia seeds in a jar for a homemade exfoliating scrub.
Because of their mild taste, adding a serving of chia seeds can work well in virtually any smoothie. Below is an all time healthy, go-to favorite for inspiration. Experiment with your own and see what you can create!
Berries & Greens Smoothie
6oz Coconut Water
1.5 cups Mixed Berries
Handful of Baby Arugula
1 tablespoon of Chia Seeds
Optional: Add 3-5 Dates for added sweetness
+ Berry Kura
Blend + Serve!