How can something so small be such a nutritional powerhouse? That is what chia seeds bring to the table. Chia is a tiny seed grown in South America and even though it was a staple in Aztec and Mayan diets, it has recently hit celebratory status in today’s superfood world. Unlike flaxseeds, chia seeds are absorbed by the body. Why should you add it to your diet? One tablespoon has only 60 calories, 2.5g polyunsaturated fat, 5g fiber, and 3g protein. This translates to a lot of nutritional bang for your buck.
Chia seeds are commonly sprinkled on cereals, yogurt, sauces, or mixed in water to make a gel. For two ways with chia seeds that put a spin on classic recipes, try the recipes below.
Lemon Chia Seed Scones
Ingredients
Makes 8 scones
2 cups oat flour (or flour of your choice)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 cup chia seeds
1/4 cup coconut oil, hardened
1/4 cup honey
1 egg
1/2 tsp vanilla
1 Tbsp lemon juice
1 Tbsp lemon zest
Preparation
- Preheat oven to 350 F and line a baking sheet with parchment paper.
- In a food processor, add oat flour, baking powder, baking soda, and salt. Process 5 seconds. Add the chia seeds and process another 3 seconds.
- Break coconut oil apart into small chunks. Add coconut oil pieces to the food processor and process 5 seconds. Add egg, honey, vanilla, lemon juice, and lemon zest. Process until just combined.
- Using a spatula, scrape dough out onto prepared baking sheet. Let sit about a minute to allow coconut flour to absorb some of the moisture. Form dough into a circle, about an inch thick, and cut into eight triangles.
- Bake for 15 minutes or until edges are crispy. Cool on a wire rack. Serve warm or room temperature.
Chia Seed Meatballs
Ingredients
Makes 8 meatballs
1 lb. grass-fed beef
1 15-ounce can tomato sauce
2 cloves garlic, minced
2 tsp Italian seasoning
1 tsp ground pepper
1/2 tsp sea salt
2 Tbsp chia seeds
2 tsp avocado or canola oil
Preparation
- Combine beef, 2 tablespoons tomato sauce, chia seeds, and seasonings in a large bowl and stir well. Let mixture rest for 5-10 minutes so the chia seeds can absorb.
- Heat a Dutch oven over medium heat and add the oil. Form meat into 8 round balls. Cook meatballs until brown, about 8 minutes, turning every 2 minutes. Reduce heat to low, pour remaining tomato sauce over meatballs and cover pan. Cook for 15 minutes or until meatballs are cooked through. Serve over pasta. I used edamame pasta for a gluten free option.