It’s more than decoration

You can read in LENS today about the growing popularity and health benefits of chia seeds. If you’re intrigued, try these recipes.

Chia Rice Salad

Cook’s note: To make chia gel, pour 1 cup cool water into a sealable plastic or glass container. Slowly pour 1 3/4 tablespoons chia seeds into water while briskly mixing with wire whisk. Wait three or four minutes, then whisk again. Let the mixture stand about 10 minutes before whisking again. Store this mixture in the refrigerator up to one week.


• 1/2 cup chia gel (see note)

• 2 tablespoons extra-virgin olive oil

• 2 tablespoons lemon juice

• 1 to 2 cloves of garlic, minced

• 1/2 teaspoon salt

• 1 teaspoon fresh rosemary or oregano leaves, minced

• 1/8 teaspoon cayenne pepper

• 3 cups cooked brown rice (long grain, basmati or short grain)

• 1 small zucchini, julienned

• 1 medium tomato, seeded and chopped

• 2 tablespoons grated Parmesan cheese (optional)


In a small bowl, combine chia gel, oil, lemon, garlic, salt, herbs and cayenne. Whisk until well-blended. (You can also put ingredients into a tightly closed jar and shake vigorously to mix.)

In a large bowl, combine the rice, vegetables and Parmesan cheese, if using. Pour the dressing over the rice mixture, combining gently and thoroughly.

Makes six servings.

From “Chia: The Complete Guide to the Ultimate Superfood” by Wayne Coates

Chia Seed Muffins

These make a generous size muffin. You also can make them in a mini muffin pan.

• 1 stick (1/2 cup) unsalted butter, softened

• 3/4 cup raw or regular sugar

• 2 large eggs, lightly beaten

• 3/4 cup plain yogurt

• 1 1/2 teaspoons vanilla extract

• 2 cups whole wheat pastry flour or unbleached all-purpose flour

• 1/3 cup chia seeds

• 1/2 teaspoon salt

• 1/4 teaspoon baking soda

For optional topping:

• 2 tablespoons sugar and 1/4 teaspoon cinnamon


Preheat the oven to 375 degrees. Line muffin pans with paper liners or lightly grease.

In a large bowl, cream the butter and sugar until light and fluffy. Blend in the eggs, yogurt and vanilla.

In a separate bowl, combine the flour, chia seeds, salt and baking soda.

Slowly add the dry ingredients to the creamed mixture and blend until just combined. Do not overmix.

Fill each muffin cup 2/3 full of batter.

Sprinkle with the cinnamon sugar if using. Bake until golden brown, 15 to 20 minutes. Remove from oven and cool slightly before removing from the tin.

Makes 12 muffins.

From “Chia: The Complete Guide to the Ultimate Superfood” by Wayne Coates


Green Super Smoothie

With green juices all the rage, try this one that uses chia.


• 1 tablespoon chia seeds

• 1 1/2 cups pear juice, coconut water, water or a mixture

• 3 romaine lettuce or kale leaves

• 1 small cucumber, peeled

• 3 parsley sprigs


Add all the ingredients to a blender and liquefy using the most powerful setting. Blend until smooth. Drink immediately.

From “Chia: The Complete Guide to the Ultimate Superfood” by Wayne Coates


Chia Frittata

Use whatever vegetables you have on hand for this recipe.


• 3 large eggs

• 1 teaspoon chia gel

• 1/4 to 1/2 cup chopped cooked vegetables

• Vegetable oil as needed


In a medium bowl, whisk the eggs until smooth.

Add the chia gel and whisk until combined.

Add the vegetables and stir until combined.

In a large skillet over medium heat, add oil. Pour in the egg mixture and cook, without stirring, until the eggs are set completely through. Allow to cool in the pan slightly before sliding onto a cutting board. Cut into wedges to serve.

Makes two servings.

From “Chia: The Complete Guide to the Ultimate Superfood” by Wayne Coates.

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