Ways to Eat Chia

Jam-Packed with Wellbeing!

Just a few years ago chia was a strange South American “superfood”. Now these little seeds are part of everyday living across the nation. And no wonder.

A tablespoon of chia (around 10g) has 3g of fibre, 1.5g of protein, 1.78g of Omega 3 fat, all the essential amino acids and a very impressive array of minerals. In that spoon is more than 10 per cent of your daily requirement for manganese and phosphorous and almost as much magnesium. Then there is six per cent of your calcium and iron requirement as well as zinc and potassium. Plus, more than five percent of your need for vitamins B1 and B3.

But not even their biggest fan will claim that chia is packed with flavour. So, what are the good ways to get all that goodness?

Chia Egg

If you do not eat hens’ eggs, then simply mix one tablespoon of chia with 3 tbsp of water and put it in the fridge for five minutes. And you have one egg equivalent for your pancakes or whatever you are cooking.

Sprinkle On

Chia seeds are so small they are the perfect sprinkle on cereals, porridge, vegetables, rice dishes, salads and smoothies. Ground even finer they can be combined with your breadcrumb coating, or replace it altogether, for coating fish and meat.

Chia Pudding

It’s easy to make and ingredients can include just about anything you fancy. To begin simply mix chia and liquid (water, fruit juice, milk, almond or cashew milk for example) and wait. You can add vanilla seeds or essence. For a chocolate flavour you can add cacao powder. If you want it sweet add maple syrup. If you want a citrus kick add orange zest. The only issue is how much liquid and how much seed and that comes down to personal choice on how gloopy you want your pudding to be. We favour a mix of 3 tablespoons of chia (about 30g) to 200ml of liquid which makes two portions.

Pop the mix in the fridge overnight. You can then top if off with fruit, nuts, seeds and eat it for breakfast, for desert or as a snack.


It doesn’t last as long as jam, but the chia version can do everything the traditional version does. And it tastes delicious.

To make 2 small jars take 2 tablespoons of honey, 350g of fresh raspberries and half a teaspoon of vanilla essence, put them in a pan and cook until the berries break down (about five minutes). Add 2 tbps of chia and cook for another ten minutes. Allow to cool and then transfer to a sterilised jar or other container. Then try it on your toast or porridge or however you use jam. It will last in the fridge for up to a week.

Bake In

They can be baked in bread, cakes and cookies, combined with other ingredients in your breakfast bars and folded into your pancakes.

Ways to eat Chia - Chiam