10 Ways to Eat More Chia
If you are a child of the 70s, chia has the worst reputation. Thereʼs a bad TV jingle, and an infomercial, and that embarrassing moment at the Christmas party when you got stuck with a shoddy white elephant gift.
Homer Simpsonʼs grassy head aside, chia has excellent nutritional benefits for runners. It can prevent blood sugar spikes, is high in ﬁber, Omega-3s, and calcium, and packs a protein punch. It is also an excellent source of manganese, phosphorous, and can improve blood pressure!
According to the USDA, a one ounce (28 gram) serving of chia seeds contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fiber and 4 grams of protein. The seeds also have 18% of the recommended daily intake of calcium, 27% phosphorus and 30% manganese, similar in nutrient content to other edible seeds such as flax or sesame (via Wikipedia).
Here are my favorite ways to Incorporate Chia
- Smoothies: Add one tablespoon of chia to your favorite green smoothie.
- Egg replacer: One tablespoon of chia to three tablespoons of water. This recipe recommends white chia, but black chia works just as well.
- Chia pudding.
- Overnight oats.
- Bliss balls: (I keep these in my freezer for chocolate emergencies).
- Sprinkled on a salad: Extra crunch, like poppy seeds
- Added to my kombucha: One tablespoon, shaken, not stirred.
- In this amazing strawberry jam.
- In the runners simple seed bread (really, this is the best bread).
- In a homemade running recovery cocktail drink.
Another great thing about chia seeds is that they last forever (not really, but a very long time). You can buy them in bulk from Costco and store them in your pantry. Keep them around so you can throw them in the above recipes whenever the mood strikes you.