Superfood? Chia seed pudding recipes | Chia seeds nutrition facts 1 tbsp

Chia seeds are packed with nutrients and antioxidants. One unique property of chia seeds is that they are good sources of fiber. In addition, chia seeds also have a decent amount of protein, magnesium, calcium and etc.

Here are the nutrition facts for 1 tablespoon (about 12 grams) of chia seeds:

Nutritional Profile (1 Tbsp / 12g)

• Calories: 58 kcal

• Protein: 2 g

• Fat: 3.7 g

• Carbohydrates: 5 g

  • Dietary Fiber: 4 g

• Calcium: 76 mg (8% DV)

• Iron: 0.9 mg (5% DV)

• Magnesium: 30 mg (7% DV)

• Phosphorus: 98 mg (10% DV)

• Potassium: 48 mg (1% DV)

• Zinc: 0.5 mg (3% DV)

How to Use Chia Seeds

• Add to smoothies, yogurt, or oatmeal.

• Use as an egg substitute in baking (1 tbsp chia seeds + 3 tbsp water = 1 egg).

• Make chia pudding by soaking them in milk or plant-based milk overnight.

• Sprinkle on salads, soups, or baked goods.

Here are some easy recipes for chia seed

Strawberry Chia Seed Pudding

Ingredients:

3 -5 strawberries

3/4 cup soy milk or other beverage of your choice

2 tablespoons chia seeds

Instructions:

1. In a container, add 3/4 cup of soy milk to 2 tbsp of chia seeds. Mix them together thoroughly. And let it sit for at least 20 minutes or in the fridge for 2 hours or overnight.

2. In a mason jar, add 3-5 strawberries and then mash the strawberries with a fork.

3. Add the chia seed pudding on top of the mashed strawberries.

4. Put another layer of sliced strawberries on top.

5. And Enjoy!

Chocolate Chia Seed Pudding

Ingredients：

1/2 tablespoon cacao powder

3/4 cup milk or other beverage of your choice

2 tablespoons chia seeds

1/2 tsp honey

1-2 tablespoon vanilla yogurt

Chopped nuts

Instructions:

1. In a mason jar, add chia seed, cacao powder and honey. Pour milk over. Mix them thoroughly. And let it sit for at least 20 minutes or in the fridge for 2 hours or overnight.

2. Add a layer of yogurt on top of the chia seed pudding.

3. Sprinkle some chopped nuts on top.

4. Enjoy!

Chia Seed Fruit Tea

Ingredients:

1 teaspoon chia seeds

1.5 cups of water

1 tablespoon lemon juice

5- 10 blueberries

1-2 strawberries (sliced)

Mint leaves

Instructions:

1. In a cup or mason jar, add blueberries, chia seed, sliced strawberries, lemon juice and water all together. Mix them properly. Add some mint leaves.

2. Leave in the fridge or in room temperature as per your preference for 1-2 hour.

3. Enjoy the refreshing drink!

Cheers,

Elaine Vancouver Dietitian