It’s been over thirty years since Chia Pets were all the rage, and today, chia is popular once again! This time around, though, chia seeds are trending in the food world because of their nutritional benefits.
Hailing from a plant in the mint family, chia seeds have long been cultivated and consumed in Central and South America, and they were once a major food source for people in Mexico and Guatemala.
These tiny seeds pack a nutritional punch as they are high in protein and fiber, rich in antioxidants, and a source of omega-3 fatty acids. A 2-tablespoon serving of chia seeds contains 190 calories, 4 grams of protein, 12 grams of carbohydrates, 11 grams of fiber, and 9 grams of fat, along with numerous vitamins and minerals. Chia seeds are thought to help with weight loss because of their fiber and protein content; when added to foods, they can help you feel fuller for longer and eat less. However, nutrition professionals recommend substituting chia seeds for items in your diet rather than adding them to your diet, as even a small serving contains a significant number of calories.
So, what are some ways to incorporate chia into your diet? You could: 
- Use chia as an egg substitute in baking
- Add chia to oatmeal or smoothies
- Make a chia-seed refrigerator jam or pudding
For a seemingly indulgent chia-based treat, try this recipe for Mango-Vanilla-Chia pudding:
Ingredients:
- ½ cup chia seeds
- 3 cups milk
- 1 teaspoon vanilla
- 2 teaspoons sweetener of choice, divided
- Pinch of salt
- 2 cups frozen mango chunks
- Fresh mint leaves and berries, for garnish (optional)
Instructions:
- In a medium bowl, whisk together chia seeds, 2 1/2 cups milk, vanilla, 1 teaspoon sweetener and a pinch of salt. Let sit 10 minutes, then whisk again. Cover and place in the refrigerator for 4 hours or overnight.
- Place mango,1/2 cup milk and 1 teaspoon sweetener in a blender and puree until smooth.
- Scoop chia seed pudding into dessert glasses, then top with mango puree. Garnish with berries and mint if desired.
Do you have a favorite use for chia seeds? Let us know by leaving a comment in the box below!
Sources:
Point, C. (2018). Chia Seed Pudding 3 Ways. Food and Nutrition Magazine. https://foodandnutrition.org/blogs/student-scoop/chia-seed-pudding-3-ways/
The Nutrition Source. Chia Seeds. Harvard T. H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
The Nutrition Source. Omega-3 Fatty Acids: An Essential Contribution. Harvard T. H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/
Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin County, lobb.3@osu.edu.
Reviewed by: Lisa Barlage, Family and Consumer Sciences Educator, Ohio State University Extension, Ross County, barlage.7@osu.edu.
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