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How to Use Chia Seeds! And a Breakfast Bowl.

By kathypatalsky |

Chia seed yogurt

Chia seed yogurt

Yesterday I finally got around to buying a bag of chia seeds. I found them in the bulk section of Whole Foods. For months now, I have been hearing my fellow blogger buddies rave about their chia seed puddings, chia seed muffins and even chia seeds sprinkled simply over top salads. I asked my twitter followers “what do I do with them?” And the response was wild. My reply inbox was bombarded by enthusiastic chia seed fans with tips and ideas for use. People love their chia seeds! Chia seeds are especially popular among the raw vegan food bloggers and super food fans. Learn more and get my very first chia seed recipe..

chia seeds

chi seeds

soaking the seeds in yogurt

soaking the seeds in yogurt

Chia Seed Nutrition. One Lucky Duck, of my favorite online stores for buying healthy ingredients has this to say about Chia Seeds:

“Chia seeds are being rediscovered as one of nature’s most nutritious foods. High in protein, minerals, enzymes, fiber, and calcium, Chia seeds are also the world’s richest source of Omega-3.”

Other chia seed nutrition benefits – from the One Lucky Duck site:

* Chia Seeds contain more than 60% omega-3 fatty acids, higher percentage than any other source.
* Easy to digest.
* Chia Seeds can absorb up to 30 times their weight in water. This soluble fiber cleans the intestines by binding and transporting debris from the intestinal walls so that it can be eliminated efficiently and regularly.

Uses (suggestions from my twitter friends):
* smoothies
* chia pudding
* overnight chia – like overnight oats
* chia in muffins
* sprinkle over salads
* chia granola bars
* chia in soups
* raw chia crackers
* chia in dips

Curious to try them? Well I was. But when I bought the seeds, I was a bit un-enthused because they basically looked like poppy seeds. And I know that poppy seeds are dry, crunchy little bits that aren’t really pleasing to add raw. But after trying chia seeds, I found that they are nothing like poppy seeds. I’d say that they are like hemp seeds, meet poppy seeds meet tapioca pearls. Let me explain..

Taste Test. I folded 2 Tbsp of the seeds into my plain soy yogurt. Then I folded in 1 Tbsp maple syrup. Then tasted. Mildly crunchy at this point. So I let them sit.

I knew in a few minutes the chia seeds would do their magic. Yup. They effectively absorbed some of the yogurt moisture and plumped up into little beeds. Almost like tiny bits of tapioca. The seeds became squishy and pleasing. The outside soft and slippery while the inside still had a lite crunch, like a rice crispy.

..I am now a chia seed fan! Get my easy recipe below..

Chia Seed Breakfast Bowl
serves 1

1 1/2 cups plain or vanilla soy yogurt
2 tbsp chia seeds
1 Tbsp maple syrup
1/2 cup chopped banana
1 fig, sliced
(or sub with other fresh fruit)

To make:

1. Pour the yogurt and maple syrup into bowl.
2. Add seeds. Stir well. Let sit for at least 5 minutes.
3. Top with fresh fruit and serve!

You could also make this ahead of time and let the chia seeds absorb overnight for optimal moistness.

I can’t wait to try and share more chia seed recipes with you!

chia breakfast

chia breakfast

Beyond nutritious: These 25 Allergy-Free Recipes will satisfy the family from breakfast to dinner!

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About kathypatalsky



Kathy Patalsky is a blogger, author and photographer. Her website features creative vegan recipes. She is the author of 365 Vegan Smoothies (Spring 2013). She is also the founder of

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9 thoughts on “How to Use Chia Seeds! And a Breakfast Bowl.

  1. Peter G / Joseph Enterprises, Inc. says:

    Nice recipe Kathy!

    Our company just launched a line of Ch-Ch-Ch-Chia Omega-3 Chia Seeds and we are just amazed of its benefits: the plant-based ala Omega-3 is for your heart health, the calcium is good for your bones and the fiber keeps your digestive system in order. Hard to believe but all that and more is found in Chia seeds!

    Fox 8 did a special on Chia seeds, you can watch it here:

    Peter G

  2. Debbie P says:

    Here’s another breakfast recipe with Chia Seeds that is delicious! Apple Pie Oats in a Jar:

  3. Monica says:

    Try it also in a lemonade. Add less than a 1/4 teaspoon per one glass. It’s refreshing and a different way for chia seed consumption.

  4. Chad says:

    another use you can add to the list ….. we just put together a new snack mix with Chia Stix

  5. Thomas Bergel says:

    Wonderful! Wonderful! Chia seeds forever! They have hundreds of uses. I often Mix 1 dessert-spoon of chia seeds with a quarter cup of water to make an egg substitute for baking cakes and cookies.

  6. Katherine says:

    i stir a spoonful or two in a small glass of thick C boost juice / let them soak and drink them down / i have been doing this for some time now, after reading about them in Born to Run / i have 77 years and find the nutritional benefits of chia seeds to be amazing / i note that i no longer feel dizzy when bending over, stooping, or getting up too fast despite high blood pressure and a heart condition

    i read somewhere that white seeds are more healthful than the black ones / so i order white ones on line

  7. Jessica Caneal says:

    I tried this and it was delicious! I am trying to kick sugar out of my life for a little while and I have been looking for breakfast dishes that are quick, easy, and satisfying. I made the recipe above with plain, unsweetened, soy yogurt, omitted the maple syrup, and added bananas, strawberries, and small spoonful of raw oats. You were right – once I let the chia seeds soak up the yogurt and do their magic, this dish was amazing! It was super refreshing and definitely work me up and go me going. Next time I think I will also experiment with adding some vanilla extract to the yogurt. Thank you so much for the post!

  8. Jessica says:

    Kathy, About how much does a bag cost? WHat is the per pound cost approx.?

  9. Dawn says:

    I love chia and have eaten it in bulk for ages but I just found out about Mila from my moms nurse practitioner at her Neurologist who sent me a sample. I am in love! Highest amount of Omega3s out there. Have you heard of it?!

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