Originally published: 2025-05-28T18:30:00+00:00. Historical source article: benefits, rules, amounts and deadlines may have changed. Check the official source for current information.
Ch-ch-ch-chia! Today we’re digging into chia. And yes, we’re talking about the same seeds that many of us grew on animal and character themed pots in the 1980s. Our past selves may be surprised by all of its culinary applications today, but we were missing out on chia’s jam packed nutrition.
Chia seeds are a good source of fiber and contain omega 3-s (healthy fat), calcium and iron. Getting adequate fiber daily is a challenge for many Americans. In general, we are recommended to aim for about 25-38 grams per day (depending on age and gender). Fiber aids in satiety (feeling full after eating). It can help promote blood sugar and cholesterol control, and it helps with adding bulk to stool. A two-tablespoon serving of chia seeds contains 4 grams of protein, so not quite as much as an egg.
Make a pudding or a jam (or a pet!)
What can we do with it other than growing green animals? My favorite ways are using chia as thickener to make chia pudding and chia jam. Chia pudding can be as simple as mixing 2 tablespoons of chia seeds and 1 teaspoon of sweetener with 4 ounces of your desired liquid (cow’s milk, plant-based milk, milk blended with frozen fruit, etc.), covering it and allowing it to sit overnight in the refrigerator. Don’t be fooled by their small size; to fully hydrate they require quite a bit of liquid. If you’re looking to boost the fiber and omega -3s into your morning smoothie, add in 1-2 tablespoons and blend. They can also easily be added to pancake, muffin, quick bread and homemade granola recipes.
Check out this 4-minute video by VHA’s healthy teaching kitchen to learn how to make mixed-berry chia jam. Berry chia jam is delicious on toast, English muffins, used in peanut butter and jelly, or mixed with Greek yogurt.
Hungry for more?
Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.
Mixed Berry Chia Jam
Prep: 5 minutes | Cook: 15 minutes | Total: 20 minutes
Yield: 20 servings | Serving Size: 1 Tbsp
Ingredients
- 3 cups mixed berries (fresh or frozen)
- 1/4 cup honey or maple syrup
- 1/4 cup organic chia seeds
- 1/2 tsp vanilla extract (optional)
- 1/4 tsp cinnamon
- 1/4 tsp cardamom
Directions
1. Combine berries and honey in a small saucepan.
2. Cook over medium heat until berries begin to soften and burst, or about 5 minutes.
3. Add chia seeds and cook until very thick, or for about 15 minutes. Stir often.
4. Remove from heat and let cool; then add vanilla extract.
5. Add cinnamon and/or cardamom.
Recipe Notes
Store in the refrigerator for 2 weeks.
Nutrition Facts Per Serving: Calories: 38 | Carbohydrates: 7.5g | Protein: 0.5g | Fat: 1g | Saturated Fat: 0g | Fiber: 1.5g
Adapted from: www.bobsredmill.com | Submitted by Kristine Van Workum, RD
Source: U.S. Department of Veterans Affairs. Its Veterans is an independent publication and is not affiliated with or endorsed by the U.S. government.
