Choose Chia


Chia seeds are a simple, favorite way for me to add impressive amounts of vitamins, minerals, and a good balance of omega 3 and omega 6 fats to my family’s diet. (If you’re not sure why these fats are important, don’t skip this post on fat: “Don’t Fight the Good Fat“.) They came onto the scene after flax seeds, also a good source of good fats.  Unlike flax seeds, chia seeds don’t have to be milled for your body to be able to absorb all of their nutrients.

Now I haven’t said goodbye to flax altogether. Because it’s flour like when ground, it’s a great addition to baked goods.  I still use it in smoothies, and I even throw it in chili every now and then.  However chia has a unique characteristic that lends it easily to other dishes. You see, these pretty little seeds thicken and gel when added to liquids. Of course, it’s still so easy to add them to a smoothie ~ the old stand-bye ~ but I’m in love with the way they thicken coconut milk into a smooth, creamy pudding.  This is a food swap for me, as I can’t enjoy all the wonderful benefits of yogurt while I abstain from dairy. For all of you out there that can tolerate milk products, keep enjoying your full fat yogurt (but low in processed sugar).  Just enjoy this recipe as a simple way to add fats, vitamins, and minerals to your life.

Just so you know, before we get into the nitty gritty of the recipe…Chia seeds are an excellent source of:

  1. omega 3 fats
  2. calcium
  3. antioxidants
  4. iron
  5. fiber
  6. protein
  7. magnesium
  8. I could keep listing minerals, but I’d rather eat some chia pudding. You’ll find my favorite version below.


Banana Chia Pudding


  • 1 can full fat coconut milk
  • 3 T chia seeds
  • 2 t real maple syrup
  • dash of vanilla
  • 1 ripe mashed banana


  1. Mix all ingredients in a medium-sized bowl.
  2. Cover and place in the fridge at least several hours, overnight is best.
  3. Stir and enjoy!

If you’re looking for another good use for your chia seeds, you can try this recipe from with me.  What an easy way to make jam for my kiddos! Let me know how it turns out.