February Nutrition Highlight: Chia Seeds

February Nutrition Highlight: Chia Seeds

Chia seeds are a tiny bluish-gray seed in the mint family. They are a great source of omega-3 (healthy) fats and fiber. In two tablespoons of the seeds, you will get about 5 grams of omega-3’s and 10 grams of fiber! For comparison, you would have to eat 4 cups of broccoli to get the same amount of fiber.

They can hold ten times their weight in liquid, so when placed into water, they tend to swell and become a gel-type consistency, which is very useful for making delicious puddings. They are best stored in the refrigerator unless you plan to eat them within a month or two in which case they can be stored in a cool, dark cupboard. 

Try this chia pudding recipe for a nutritious breakfast or healthy dessert.


Chocolate Peanut Butter Chia Pudding

(Recipe adapted from Precision Nutrition)


1 cup almond milk

2 tbsp unsweetened cocoa powder

2 tbsp natural peanut butter

1 tbsp honey/maple syrup

1 tsp vanilla extract

Pinch of salt

3 tbsp whole chia seeds


Add milk, cocoa powder, peanut butter, maple syrup, vanilla, and salt to a blender and blend until a smooth liquid is formed.

Pour liquid into a jar and then whisk in chia seeds. Let sit for 15 minutes, then whisk again.

Cover the jar and let sit in the fridge for about three hours, or overnight.

Once the chia pudding has set, it is ready to consume!

Add toppings if desired (sliced banana, chopped peanuts, chocolate shavings) and enjoy!

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