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Fit Food: The Benefits of Chia Seeds

Packed with omega-3 fatty acids, soluble fiber, and even a little bit of protein, these tiny seeds can elevate just about any meal or snack to a nutritional powerhouse.

4. Easy Chia Hummus

Ingredients:

  • 1 can chickpeas/garbanzo beans (rinse and drained)
  • 2 cloves garlic
  • 2 tbsp lemon juice
  • 2 tbsp olive oil
  • 1 tsp lemon zest
  • 2 tbsp gelled chia seeds

Instructions: If you have a food processor, mini chopper, or even a blender, this can literally be made in minutes. First, purée the chickpeas until smooth. Then, add all the other ingredients and purée again until smooth. Your hummus is now complete and ready to be spread on pitas, tortillas, crackers, to be used as a vegetable or chip dip, and even to replace mayo in sandwiches.

5. Lemon Vinaigrette

Sprinkle chia seeds on top of your favorite salad—you’ll hardly taste them—or whip up a healthy homemade salad dressing that delivers a dose of chia.

Ingredients:

  • 1 lemon OR 3 tbsp lemon juice
  • 1 tbsp Dijon mustard
  • 1 tsp honey
  • 6 tbsp olive oil
  • 2 tsp dry chia seeds
  • dash salt
  • 2 tbsp snipped fresh basil

Instructions: Place lemon juice, Dijon, and honey in small container. Slowly pour in the oil, whisking continuously. Makes about 3/4 cup.

Recipes on this page courtesy of The Chia Seed Cookbook.

 

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