chia seeds

Chia seeds are a nutritional powerhouse.

These tiny seeds contain 4 gram of protein per serving, an impressive amount of fiber to keep you full and Omega 3 fatty acids provide a wide range of benefits from improving sleep to reducing risk of heart disease. They can help balance blood sugar and keep you energized well past lunch.

We have 3 quick and easy recipes to help you introduce this super-food to your meal plan. Breakfast, snack, and dessert.

Chia overnight oats

Chia Pudding

Chia pops

Overnight Chia and Oats breakfast

Prepare this breakfast the night before in just a few minutes and you’ll have an easy and satisfying grab and go breakfast come morning.



1 Tablespoon chia seeds

2 Tablespoons plain oats

1 tablespoon unsweet shredded coconut

1 tablespoon unsweet cacao chips or 1 teaspoon raw cacao powder

½ small banana sliced or mashed

¾ cup of unsweet nondairy milk beverage.

Generous sprinkle of cinnamon

Pinch of sea salt



In a small jar or bowl with a lid combine all ingredients and stir well to combine. Refrigerate overnight to allow the chia seeds to absorb the liquid turning this into a creamy porridge that can be eaten hot or cold. Versatile for any season. You can easily swap fruits and substitute nuts and seeds for the cacao or make it oat free by suing almond flour.


Easy Chia Pudding



2 Tablespoons chia seeds

½ cup unsweet nondairy milk beverage

1 teaspoon of sweetener (maple syrup, honey or your favorite option)

Seasonal fruit for topping and serving.



Blend first 2 ingredients in a covered jar or bowl and refrigerate overnight. Serve cold topped with seasonal fruit.

Add your favorite flavors. Here is what we like: 1 teaspoons of vanilla extract, 1 tablespoon of cacao powder, ½ teaspoon cinnamon and a pinch of sea salt.


Chia popsicles



1 portion of chia pudding from above recipe

2 cups of frozen berries



Blend chia pudding and frozen berries in a blender. Pour into popsicle molds or little paper cups with popsicle sticks. Freeze overnight. Enjoy this frosty treat.