Tag Archives: chia seeds

Chia Seeds

Chia SeedsWhat are they?

Chia seeds are a wholegrain harvested from a flowering plant in the Mint family and a great Superfood . They are small seeds with a subtle nutty flavour.  They can be eaten raw or cooked and are extremely versatile.

Forms: Black and white seeds, Chia oil, crushed into a flour, Bran, sprouts

Both black and white seeds have similar nutritional composition.

Why are they good for me?

High in fibre and have gelatinous consistency when in water – which is great for digestion.

They contain protein and a good balance of the essential amino acids.

Gluten free.

Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.

High in calcium for our nerves and bones.

They are also great to keep you full and reduce appetite

High Vitamin C, Iron, and potassium,

Blood sugar balance.

Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)

Can be used as an Egg replacer with water for recipes and a thickening agent.

How much?

15 g or 1 tbs is great to provide nutritional benefits  daily.

Up to 2 tbs is ideal for therapeutic effect. Children can consume up to 1 tbs per day.

Nb; Chew your Chia seeds well as to extract all the nutrient value.

How do I use Chia Seeds in my diet?

Raw as a snack or sprinkled over any meal

In with Cereal, soup, baked goods like bread or slices.

As a Thickening agent as they soften and swell and become gelatinous  when water is added

As an egg replacer in baking recipes

To drinks, smoothies

Stir fry or stews


Try Sprinkle Chia on Greek yoghurt and berries with a drizzle of honey  for a superfood snack

Stir fry vegetables with Chia seeds

1 tbs olive oil

1 tbs chia seeds

3 garlic clove (minced)

2-3 tbs Tamari (to taste)

1 can baby corn (drained)

2 cups Kale (chopped)

1 cup mushrooms (sliced)

2 carrot (sliced)

1 red capsicum (sliced)

1 onion (diced)

1 chilli (sliced)

Sea or rock Salt to taste

Stir  fry in a pan, the onion for 2 minutes, add the garlic and sauté another minute. Add tamari and a ¼ cup of water with the other vegetables, chilli and chia seeds. Cover and simmer until vegetables are cooked (5-10 minutes) Add salt to taste

Nb; As chia is water loving, you can add more liquid if desired.

Serve on brown rice, basmati rice or quinoa

Chia seed pudding


2 tbs chia seeds

1 cup of milk (soy, almond, coconut)

1 tsp of agave nectar or honey

1 banana


Warm the milk slightly in a saucepan and add the chia seeds. Take off the heat. Whisk and then stand for a few minutes to form a gel. Whisk again if it gets lumpy. Add banana slices and Agave Nectar or Honey and enjoy.




Pear and Chia Seed Smoothie

Another great way to get your nutrients in your morning smoothie is with this delightful concoction. With Vitamin C, fibre, essential fatty acids and protein to keep you smiling and your appetite satisfied for hours.



2 Small Pears

1 cup Soy or Almond milk

2 tbs Chia seeds

¼ tsp Ginger Powder



Soak your seeds in some of the milk. Place in the fridge for 10 minutes.

Meanwhile, chop up your pear (with skin) and transfer to a blender along with the rest of the milk.

Add the ginger powder.

When the seeds have softened and have become more jelly like, (picture below) add them to the blender.

Process the ingredients until you have smoothie consistency.


You can also keep some of the mixture and leave in the fridge to make a more pudding like dessert for later.


Acai and Chia Slice

acai chia sliceAcai & Chia slice

Here’s a great little antioxidant packed, raw food snack to enjoy.

1 cup mix of almond, sunflower and chia seeds
1 cup mix of dates and sultanas
¼ cup water
4 tbs Acai powder

Line a pyrex dish 18 x 12 cm with baking paper
Blend nuts and seeds in a food processor then transfer to a mixing bowl


Blend dates and sultanas with water and combine well with the nuts and seeds in the mixing bowl.
Transfer to the pyrex lined dish and press down firmly to form a slice._AAA0723

Refrigerate until firm and slice into squares.


4 Ways to add Berries to your diet

Berry collage

Apart from being delicious, berries offer some wonderful nutritional value and colour to our meals. They are high in antioxidants and bioflavonoids which help prevent damage in our cells. Adding berries to your diet can be very beneficial to maintaining good health and preventing illness.

Mulberry Chia JamMulberry Chia Jam

A client gave me some fresh mulberries the other day. I haven’t eaten these since I was a kid.

I found a recipe for Blueberry chia jam on the ‘I quit sugar’ website and decided to try it out with the Mulberries.

I changed the quantities a little and swapped the berries and the result is a very pleasing, quick and healthy jam you can use on gluten free toast, scones, over yoghurt or in a gluten free jam tart.

1 cup Mulberries Fresh or Frozen

3 tbs Chia seeds

2 tbs rice malt syrup or other sweetener like honey or agave

4 tbs water

Blend together all ingredients and store in the fridge.


Berry,almond iceblockICEBLOCK –Berry & Almond milk

Enjoy these dairy free healthy ice blocks on a summer or spring day.

The tartness of the berries with a hint of creamy sweetness makes this treat a winner.

I’m partial to eating pink and red food.


1 cup Frozen Mixed berries

1 banana

1 -2 cups Almond milk (as required to fill your ice block molds)

3 tbs Agave nectar

Pour the ½ the frozen mixed berries into a bowl. Add the agave and combine.

Take spoonfuls of the berry, agave mix and fill each iceblock ½ to ¾ full.

Take the remaining berries, banana and almond milk and blitz in the blender until you have a pink mix.

Pour the liquid to fill each iceblock mold and freeze.

Why mix the agave with the berries and not the almond milk? The agave nectar will stay more solid and toffee like against the cold of the berries and provide your iceblock with sweet strands of yumminess around the berry when you bite in.

Apple, blueberry & chia seedsApple and Blueberries with Chia seeds

For those of us who don’t have a lot of time in the mornings, this is a great way to get a good start to your day.

You can even make it up the night before or double the quantity for a two day supply.

Chia seeds are a great way to bring in protein, fibre and essential fatty acids into your breakfast without using traditional grains. This recipe is also Vegan, Gluten free and Dairy free.


½ cup blueberries frozen

2 medium apples

1 tsps agave nectar or honey

4 tbs Chia seeds

Cut apples into thin wedges and put them in a saucepan with enough water to cover.  (I leave skin on but you can peel them if you like.)

Simmer until softened.

Remove from the heat.

Add the blueberries and chia seeds and leave to cool.

The chia seeds will absorb the juices and swell and become gelatinous .  (The longer you leave it, the more jelly like they will become. You can leave it overnight if you like.)  The blueberry juice will colour your apples too.

Add the agave nectar before serving.

Serve with some slivered almonds for extra protein and crunch and or (a dollop of greek yoghurt if you eat dairy).

Serves 2

Cook time 15 minutes

Berry Frozen Yoghurt
A delicious and healthy treat for dessert, try this simple recipe.


2 cups Mixed Frozen Berries

2 cups Greek yoghurt

Blend together the berries and yoghurt  and freeze for 2 hours minutes.

Remove from the freezer and (break into bits if solid) and use the blender to break up the icy bits so you get a creamier yoghurt.

Return to the freezer for another 2 hours.

Repeat if you want a really creamy consistency.

You can use an ice cream scoop and serve in a bowl or glass or cut into a slice. Garnish with fresh mint leaves. You can add a light drizzle of Agave nectar, Brown rice syrup or honey (optional)









Super food Energy Balls

Super food energy balls

Superfood energy balls

How to stuff as many super food ingredients into a bite size delicious snack? This was the question I wanted to answer when I woke up this morning. So here is my answer. Hope you like it.
 Why eat these?
Cashews- high in calciumCacao- a great antioxidantChia seeds- high in fibre, omegas (good fats), calcium and protein

Coconut- fibre and good fats

Dates- fibre natural sweetness high in minerals

Almonds – calcium and essential fatty acids

Freeze dried berry powder – antioxidants

Prep time : 10 minutes


½ cup cashews

½ cup almonds

½ cup dried dates

3 tbs cacao

3 tbs sultanas

4 tbs coconut flour or dessicated coconut

1 tsp vanilla essence

To coat

Freeze dried berry powder


Chia seeds

Coconut flour or dessicated coconut

Blend the cashews and almonds

Soak the dates in enough water to cover. Add the vanilla essence.

Add the coconut flour, sultanas and cacao to the nuts.

Blend the dates in the water until pureed.

Add this to the nut mix and combine well.

Take spoonfuls of the mix and roll into balls with your hands.

Roll each ball in one of the coatings – chia seeds, berry powder, cacao or coconut

You can make these a few hours ahead and refrigerate until serving.