Chia Seeds: Health Benefits & Recipes You’ll Love

It’s no secret that everyone is on a health kick now that bikini bod season is finally here. Simple and quick nutrition tips are essential at this time of year, and Valley has the perfect superfood to elevate your diet. Making a huge impact on the health world, chia seeds are widely used to improve energy levels and metabolism, along with a multitude of other health benefits that are must-haves for your summer diet.

Whether prepping for a pool day or running late for your internship, adding even one tablespoon of chia seeds to your breakfast is definitely worth it as they contain two and a half grams of protein, two grams of fiber and a mere 65 calories. Two tablespoons of chia seeds has more than twice the fiber of a cup of oatmeal and twice the iron and magnesium of a cup of spinach, and you will hardly be able to taste them. Chia seeds also help with appetite control, swelling to form a gel when soaked in water, which causes a comfortable, full feeling. These tiny black seeds are gluten free and suitable for just about anyone.

If you want to take ‘throwing a spoonful of chia seeds into your smoothie’ to the next level, check out these mouthwatering yet nutritious recipes. Once you get one taste, there’s no doubt you’ll be coming back for more.

Mango-Chia Popsicles

What you’ll need:

2 large mangos, chopped

10 ounces coconut water

1 1/2 tablespoons chia seeds


What you’ll do:

  1. Place mango and coconut water into blender and blend until smooth.
  1. Stir in chia seeds.
  1. Pour mixture into 10 3-ounce popsicle molds and place a wooden stick into each. Freeze until solid. Enjoy!


Mixed Berry Chia Muffins

What you’ll need:

1 box of blueberry muffin mix

1/3 cup vanilla yogurt

2 eggs

3/4 cup water

3 tablespoons chia seeds

1 cup chopped strawberries


What you’ll do:

  1. Preheat oven according to muffin mix instructions.
  1. Insert cupcake liners into pan.
  1. Rinse and drain the blueberries included in the muffin mix and set aside.
  1. In a large bowl combine muffin mix, yogurt, eggs, water and chia seeds.
  1. Stir in the strawberries and blueberries.
  1. Scoop about 1/4 cup of the mixture into each liner and bake according to the directions on the box of mix.


Overnight Chia Oatmeal

What you’ll need:

1 cup old-fashioned oats

2 tablespoons chia seeds

1 cup vanilla almond milk

2 apples

2 tablespoons honey

1 teaspoon freshly squeezed lemon juice

1 cup Greek yogurt (plain or vanilla)

Pomegranate seeds

Handful of toasted slivered almonds


What you’ll do:

  1. Combine oats, chia seeds and almond milk in a medium bowl.
  1. Peel and grate apples. Add apples, honey and lemon juice to the oat mixture. Mix well.
  1. Add Greek yogurt and apples to the oat mixture. Mix well and refrigerate overnight.
  1. Garnish with pomegranate seeds and almonds as desired.


So, take advantage of being home away from your shoebox-sized apartment kitchen and get going! Chia seeds are here to take your summer diet to the next level, and you won’t want to miss out.