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The Benefits of Chia Seeds and a Simple Recipe

Chia seeds originate from the central Americas and have been a staple in Mayan and Aztec diets for centuries.

Chia seeds are the highest known plant source of Omega 3, with 8 times more than salmon! Omega 3’s enhance cognitive performance and reduce high cholesterol, they also reduce inflammation and are important for healthy skin, hair and nails.

Unlike other sources of this important Essential Fatty Acid such as flax or fish oil, it is in a highly stable form in chia seeds due to their powerful, naturally occurring antioxidants. Chia seeds contain more antioxidants than blueberries! These high levels of antioxidants also help protect the body from free radicals, aging and cancer.

While we are looking at comparisons, chia seeds contain five times more calcium than milk, seven times more vitamin C than oranges, three times more iron than spinach and twice the potassium content of banana!

Chia is also well known for the fact that it is gluten free and also very high in dietary fiber, making it great for digestion and healing digestive issues. It is also suitable for diabetics as it has a positive impact on balancing blood glucose levels. Chia seeds can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

Of particular interest for vegetarians and vegans, Chia boasts 20% protein and is a complete protein with all 8 essential amino acids. The combination of being high in protein and fiber also means that chia seeds have a naturally satiating effect making you feel fuller for longer. This can assist in maintaining a healthy weight and metabolism.

Chia seed pudding is one of the simplest ways to experiment with chia.

If you find you are not too fond of the gelatinous texture of the pudding, you can also sprinkle chia straight onto your morning cereal, add it to your smoothies or even add it to salads.

The basic guide with chia pudding is always:

3 tablespoons of chia seeds to one cup of liquid

So if you are making a single serving follow this recipe, or double it for two servings etc.

You can use any liquid of your choice such as rice milk, coconut milk or soymilk.

  • 3 tablespoons chia seeds

  • 1 cup almond milk

  • 1/2 teaspoon vanilla essence

  • 1 teaspoon coconut nectar


Whisk together the chia seeds with the almond milk until well combined.

Add the vanilla and coconut nectar and stir well.

Allow the mixture to sit for the next 15-20 minutes and stir occasionally so the mixture doesn’t separate and until it forms a smooth, creamy, tapioca-like consistency.

When the mixture is ready you can mix through dried fruit such as raisins or goji berries or add nuts such as pecans or walnuts. Try topping with shredded coconut, banana and blueberries for a delicious breakfast bowl!


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