Who knew that such a tiny little seed could act as one of the most nutritious foods on the planet?!  Research reveals that these tiny black seeds are jam-packed with super dense nutrition.  I do not know about you, but I am all about getting more bang for my buck when it comes to my foods, making chia seeds a daily favorite in my diet.

In a 1 ounce (28 grams) serving alone you get:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are omega-3’s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.


I add chia seeds to our smoothies, sprinkle on yogurt, oatmeal and even on salads.  Their texture does take some getting used to at first but because they are so versatile you can try them in a variety of ways so have fun experimenting!

One of my favorite treats to make with these expandable little seeds is Chia Pudding.  You get an energy inducing, protein and nutrient packed, delicious snack, low-sugar dessert or even breakfast!  I store them in small mason jars or containers and vary the size of a serving depending on whether we are having it for a snack or breakfast.  When we have this for breakfast I usually add in some nuts and berries.

NOTE: Make sure you stop yourself at your desired serving!  If you are having this as a snack or a dessert you do not need to eat more than 1/4 cup.  I literally have to say to myself NO MORE when I start taking spoonfuls so I do not eat the whole batch!

Here is a quick and easy recipe for whipping up this yummy pudding.


  • 2 cups almond or coconut milk (I use half unsweetened almond milk and half pure coconut milk from a can)
  • 1/2 cup chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/8 cup of 100% pure maple syrup OR stevia to taste


  1. For a smoother pudding blend all ingredients on high for 1-2 minutes.
  2. For a whole seed version, leave out the chia seeds before blending and mix them in with a spoon after you have blended the other ingredients.
  3. Pour into small jars or containers and let sit in the refrigerator for 4+ hours.  I prefer to let mine sit overnight so it is nice and thick.

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