Chia seeds? If you’re having sudden flashbacks of your old Chia Pet® from the 1980’s and you’re impulsively singing “Ch-ch-ch-chia!” right now, you’re probably not alone.

Believe it or not, we’re talking about the same ‘chia’ but… instead of watching the seeds sprout into “animal fur”, we’re eating them!

Chia seeds are also available ground

Chia seeds, like flax seeds, are rich in omega-3 fatty acids (2.3 grams ALA per two tablespoons). These omega-3’s increase the production of anti-inflammatory substances that help prevent “cell adhesion molecules” from causing plaque buildup in your arteries.

These little seeds also pack in a good amount of B vitamins, calcium, iron, magnesium, manganese, phosphorus, and zinc. They’re small (little ovals) and typically black in color.

To receive the benefits of the fatty acids, they need to be hydrated before eating them. Let them soak for 5 minutes before eating.

These seeds can soak up to 12 times their weight in liquid and when soaked, they form a gelatinous texture which make them an excellent binding agent in baking.

chia-seed-smoothie_adobestock_77942716_croppedThese nutritious seeds now come finely ground to a powder which make them easy to blend in your yogurt, cereal, smoothies, salads, and soups. And like ground flaxseeds, they’re great in baked goods too.

Spectrum® Ground Chia Seeds have been cold milled. Since Omega-3 fats are sensitive to heat, the cold milling process is a plus.

On that note, be sure to store your seeds in the freezer or refrigerator to extend their shelf life because these seeds are also sensitive to oxygen (air) and light. Oxidation will affect the nutritional value of the healthy fats as well as cause them to go rancid.

*I especially like the Spectrum brand flaxseeds as well as for chia seeds. They are packed in a light protective pouch and sealed airtight which is probably why they contain more omega-3’s than other brands.

NOTE: Never buy your seeds from self-serve bins or barrels in the grocery store.

Karen’s Fit Tip: You can substitute ground chia seeds (or ground flaxseeds) for eggs in recipes if you’re a vegan — or like me, sometimes you’re just out of eggs!

Simply mix 3 tablespoons of water with one tablespoon of ground chia seeds (3:1 ratio) for every large egg. After stirring together, let the mixture sit for five minutes, then add it to your recipe.

Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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  1. Karen, Do you prefer the Spectrum over Bob’s Red Mill?

    1. When it comes to ground flaxseed, I prefer Spectrum. Spectrum has 2.9 grams of omega-3’s per 2 tablespoons and Bob’s Red Mill has 1.8 grams. It likely has a lot to do with Spectrum’s care in the milling process and packaging with the least amount of exposure to heat, light and oxygen. I buy Spectrum flaxseeds and chia seeds. FYI: At Sprout’s Market in San Ramon, Spectrum and Bob’s Red Mill are in completely different areas of the store. Spectrum products are displayed in the supplement section at the back of the store.

  2. You’re posting at 12:45 AM? Do you ever sleep?
    Thanks, Jim Clark (925) 786-3852
    P.S. Don’t pay the ransom….I’ve escaped.
    Sent from my iPhone

    1. 🙂 You caught me, Jim! Not sleeping enough… Your name came up yesterday. Wondering how you are and when we’ll be seeing you. Have a Happy New Year! See you in 2016!

  3. Thanks for the tip on Chia Seeds. I will add that to my arsenal for 2016. Where would I be without you??? Happy and Healthy New Years!!

    1. Hi Dirk, Happy New Year to you too! It’s people like you who inspire me! So it works both ways. See you in 2016.

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