Blueberry Strawberry Smoothie with Chia Seeds

Chia Recipes

Cheers to Heath

Ch-Ch-Ch-Chia

Chia seed is an ancient superfood that is currently experiencing a glorious renaissance thanks to its huge nutritional impact in such a small and easy-to-use package. 

“Chia” is actually the Mayan word for strength and has long been called “Indian running food.” It was once used as a mega-energy food by Incan, Mayan, Aztec, and Southwestern Native American cultures, especially for their running messengers who would carry a small pouch of chia with them on their long journeys.

Also, try sprinkling them onto oatmeal, salads, cereals, yogurt, soups, pasta, casseroles, eggs, smoothies, or any foods to add nutritional value.

​

10 EASY (NO Cooking)

ways to get the health benefits of chia seeds in one day

Breakfast

1) Add to morning orange juice or smoothies

2) Sprinkle onto fried eggs or mix in with your omelette

3) Soak Chia Seeds in milk and add to cereal or oatmeal

4) Add to any fruit (grapefruit, oranges, bananas, etc.)

Lunch

5) Stir Chia into your salad dressings, or sprinkle on top of the salad.

 Spinach, CHIA, apples, almonds, and cranberries

Dinner 

6) Add Chia Seeds to thicken soups

7) Sprinkle over pasta, chicken, beef or fish

Dessert

8) Add to ice cream (sprinkle-like texture without the sugar) or puddings for extra  nutrition

Snacks

9) Mix Chia Seeds with peanut butter, almond butter or Nutella then spread over crackers

10) Add to yogurt

​Chia Seed Gel Drink

1 Tbs Nature's Approved® Organic Chia Seeds

1 cup water (less or more depending on consistency you like)

Soak 5 minutes

Drink by itself or add to any food or drink. Store leftovers in refrigerator

Cherry Limeade Chia Fresca

1/2 cup cherry,grape, pomegranate juice (or any juice)

1 cup water or orange juice

3 tablespoons Chia Seeds

2 tablespoon honey (or other sweetner)

2 tablespoons fresh lime juice

​Mix well and serve cold.

Chia Fruit Oatmeal

Chia Gel

2Tbs Nature's Approved® Organic Chia Seeds

1 ¼ cups of water

Stir Chia Seeds into water and let sit while making the oatmeal.

Oatmeal

3Tbs Nature's Approved® Organic Virgin Coconut Oil  

3 Cups Organic Oatmeal

1 Cup Frozen Blueberries

1 Granny Smith Apple Sliced Thin (or any cooking apple)

1 Cup Raisins

2 Banana Slices

3 Cups Fruit Juice (apple, blueberry, or apricot)

Water to adjust consistency

Add the coconut oil to a large non stick fry pan and heat on high. Add oatmeal and juice. Sir until oatmeal is simmering. Add apple slices, blueberries, raisins, banana slices then and cook for a total of 25 minutes. After oatmeal is fully cooked, mix in Chia Gel and sprinkle in more chia seeds onto finished oatmeal according to taste. Store left over in the in refrigerator and heat when needed. (Can make a week’s breakfast at a time.)

Chia Seed Muffins

3 Tbs Nature's Approved®  Organic Chia Seeds

½ Cup Butter

2 Eggs

1 ½ Tsp Vanilla

¼ Tsp Baking Soda

¼ Cup Sugar

¼ Tsp Cinnamon

¾ Cup Sugar

¾ Cup Sour Cream

2 Cups Unbleached All-Purpose Flour

Cream butter and sugar.  

Add eggs, sour cream and vanilla.  In separate bowl combine flour, Chia Seeds, salt and baking soda and add to creamed mixture.  Fill greased muffin tins.  Sprinkle with sugar and cinnamon.  Bake 20 minutes in preheated 375° oven.

Chia Fresca Drink

1 Tbs chia seeds (more or less depending on preference)

1 cup water

dash of sugar (or use any sweetner or sweet juice)

Lime

Add chia to water and wait five minutes to form gel.

Add sweetner and squirt of lime

Limes are full of vitamin C, vitamin B6, folic acid, phytochemical (antioxidants), potassium, flavonoids, and limonene.  They also make water alkaline.  Read the below for a great story about the energizing effects of chia fresca.

CHIA LENTIL SOUP

Ingredients

 Chia seeds are high in omega-3 fatty acids and have a mild nutty flavor.

• 2 Tbsp. olive oil
• 1 large white onion, chopped
• 1 tsp. cumin seeds
• 1/4 tsp. ground cardamom
• 1 tsp. minced garlic
• 2 Tbsp. minced fresh ginger
• 2 tsp. turmeric
• 1/2 fresh jalapeño, peeled, seeded, and minced
• 3 1/2 cups vegetable stock
• 2 cups red lentils, rinsed
• 1 14-ounce can fire-roasted crushed tomatoes
• 1/2 tsp. kosher salt
• 1 Tbsp. chia seeds
• 4 Tbsp. chopped cilantro
• Cooked brown rice, for serving (optional)

Directions

Active time: 30 minutes
Total time: 45 minutes

Heat oil in a large saucepan over medium heat. Add onion and sauté until lightly caramelized, about 10 minutes. Add cumin seeds, cardamom, and garlic; sauté until fragrant, about 2 minutes.

Stir in 4 cups water, ginger, turmeric, jalapeño, vegetable stock, lentils, and tomatoes and bring to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, until lentils are tender, about 15 minutes. Stir in salt, chia seeds, and cilantro; serve immediately with brown rice on the side, if using.

vegan chia protein muffin

ngredients:

• 1/4 cup protein powder (we used chocolate protein powder)
• 1/4 cup chia seeds
• 1/4 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon liquid stevia (adjust to taste, add in more if you want it more sweet)
• 4 tablespoons water

Pre-heat your oven to 350 degrees.

Place protein powder and chia seeds into a bowl.

Next add in your baking soda and baking powder and stevia.

Begin to stir.

(if you do not want to use stevia in this recipe, use about 1-2 tablespoons of your favorite sugar)

Next add in your water. Start slow as different protein powders vary in how much water they absorb!

You can use a non-dairy milk alternative if you would like.

Once mixed together, place muffin batter into a lightly coconut oiled pan.

Bake for about 20 minutes.

Chia Chicken Meatballs Recipe

Skip the usual choice of spaghetti and serve this fresh meatball dish, seasoned with white wine and parsley.

Ingredients

• 2 pounds ground chicken thighs
• 1 Tbsp. salt
• 2 tsp. OF Chia seed
• 1 tsp. ground black pepper
• 1/4 cup white wine
• 1/2 cup parsley, chopped
• 1 cup dried bread crumbs
• 2 eggs

Directions

Active Time: 20 minutes
Total Time: 45 minutes

Preheat oven to 450°. Mix all ingredients in a large bowl and stir until combined.

Grease a 9 x 13 baking dish. Roll mixture into golf-ball-size meatballs, packing them firmly (wet hands to prevent meat from sticking; alternatively, you can use an ice cream scoop). Place meatballs in baking dish in even rows so they're touching.

Bake until meatballs are cooked through, about 14 minutes. Let rest 5 minutes, then serve.

Blueberry Strawberry Smoothie with Chia Seeds

 I will be including chia seeds in our future smoothies. I am so glad that I finally tried them. 

2 cups of orange juice (vitamin C)
1 teaspoon chia seeds 
10-12 medium strawberries, frozen
1/2 cup blueberries, frozen
1-2 tablespoons honey

You can also add your favorite protein powder or a cup of spinach
Layer the above ingredients into the blender and blend until smooth.

This recipe makes (3) 10-12 ounce smoothies.

Raspberry Coconut Chia Pudding Pops

Ingredients:

    • 1/2 cup lite coconut milk
    • 1/2 cup unsweetened almond milk 
    • 3/4 cup raspberries 
    • 2 tbsp chia seeds
    • 1 tbsp sweetened shredded coconut
    • 8 drops Nu-Naturals liquid stevia (or sugar/honey to taste)

Chia Chipotle Bean Burger

Ingredients:

• 1 15-ounce can black beans
• 1/4 cup chia gel (see recipe below, made with organic chia seed)
• 2 cloves garlic, minced
• 1/4 cup corn kernels or sautéed or cooked vegetables (alternatively, use frozen corn kernels, defrosted, or vegetables leftover from another meal)
• 1 teaspoon canned chipotle in adobo, minced, or 1 teaspoon dried chipotle powder
• 1/2 teaspoon salt
• 1 tablespoon minced cilantro or parsley (optional)
• 1 tablespoon extra virgin coconut oil

Directions:

1. In the bowl of a food processor or high-speed blender, pulse the ingredients until blended. Do not over-process; you do not want to liquefy.
2. Form the mixture into patties.
3. Heat the coconut oil in a frying pan over medium heat.
4. Cook the patties until golden, about five minutes. Flip and repeat.
5. Alternate cooking method: Preheat oven to 325F. Place the patties on a lightly oiled baking sheet and cook until golden, 12 to 15 minutes, turning halfway through cooking.
6. Serve on hamburger rolls with the condiments of your choice.

Chia Apple Mint Iced Green Tea

Ingredients:

• 6 bags of green tea
• 6 cups of water
• 1 cup of apple juice
• 1 Tablespoon of organic chia seeds
• 1 dessert spoon of finely chopped mint

Directions:

1. Boil the water and pour over the tea bags in a large jug
2. Add the chia seeds and stir
3. Stir the mixture a few times to prevent the chia seeds clumping together
4. Add the apple juice and mint and stir again.
5. You can remove the tea bags at this stage if you want a mild green tea flavor or leave them until ready to serve if you want a stronger green tea flavor.
6. Chill until icy cold.
7. Stir again to disperse the seeds just before serving.

As with any superfood, chia seeds work as part of an overall balanced diet that includes a variety of fresh fruits, vegetables, healthy fats, and lean protein, not as a replacement for or supplement to a poor diet. How do you add this super-fun superfood to your daily diet?

LEMON CHIA SEED DRESSING

Ingredients
1/4 cup extra-virgin olive oil
Juice of one lemon
1/2 tsp chia seeds
2 packets of splenda

Directions
Whisk together all of the ingredients and enjoy right away.