There’s a day for everything and today is, you guessed it, National Chia Seed Day.
I’m sure you know that chia seeds are all the rage amongst super foods, and for good reason. They are a great source of omega3s, fiber, and antioxidants.
But the very best thing about chia seeds? They’re one of the few superfoods that are actually really easy to get kids to eat! Just use one of the kid-tested recipes below…
#1 – Happy Green Smoothie
- a handful of spinach (kale, or any dark leafy green will work)
- 1 avocado
- 1 ripe banana
- 1 apple
- 1 tablespoon chia seeds
- a couple of leaves of cilantro / parsley (optional)
- 1 + cups of water
To make the smoothies, it is best to add the liquid first, and then about half of the ingredients. Blend, and then add the remaining ingredients. At the end add about 3-4 ice cubes and blend one last time.
#2 – Chia Fresca Drink
- 2 cups coconut water (no sugar added)
- 2 tablespoons chia seeds
- 1 tablespoon fresh lemon or lime juice, or to taste
- Zest of half a lime or lemon
- Several drops of stevia (to taste)
Add chia and water/coconut water into a large jar or glass and whisk very well to combine. Let sit for 10 minutes to allow the chia seeds to moisturize and swell.
Add lemon/lime and your preferred sweetener to taste. The chia seeds will eventually sink, so give it a good swirl as needed.
#3 – Probiotic-rich Yogurt Topped with Fruit and Chia Seeds
To make this tasty, we stir in raw honey to sweeten and frozen, organic berries for a good dose of antioxidants and flavor.
The berries also color the yogurt when stirred in, which is a fun morning experiment, and a great way to get your kids in the kitchen with you. Last, we sprinkle on chia seeds.
#4 – No-Cook Refrigerator Oatmeal
These oats are usually served cold and are great for the warmer weather some parts of the country are already experiencing.
- 1/4 cup Quaker Steel Cut Oats or Quaker Rolled Oats
- 1T chia seeds
- ½ cup yogurt, milk, or almond milk (yogurt makes it thick, milk makes it thin)
A Word About Mix-Ins:
There are about a million ways to top your oatmeal, but somehow we still get bored with our go-to choices. Typical mix-in candidates are nuts/seeds/nut butters, fresh/dried fruits, coconut, sweeteners, spices, chocolate/cocoa, coffee, granola, pureed fruits/veggies and more. That leaves A LOT of room for creativity.
Some New Combos For You:
- Banana Split: sliced bananas, sliced strawberries, chopped nuts, dried or fresh cherries, chocolate chips
- Hummingbird Cake: mashed/sliced banana, chopped pecans, crushed pineapple, cinnamon, shredded coconut
- Trail Mix: peanuts and/or other nuts, sunflower seeds, raisins, dried apples/apple chips, chocolate chips (optional)
- Triple Apple with Peanut Butter: chopped fresh apple, apple butter, crushed apple chips and peanut butter
- Tropical: shredded coconut, coconut milk, dried or fresh mango/pineapple/papaya/kiwi/banana
- Spiced Cashew: chopped cashews, chopped dates, brown sugar, cinnamon, nutmeg, allspice, clove, sea salt
- PBJ: Peanut butter, strawberry jelly, chopped strawberries, chopped peanuts
- Citrus: Sliced grapefruit/orange/blood orange, honey
Put oats, chia and yogurt/milk in an 8oz jar and shake. Add mix-ins, if using. Soak overnight in the refrigerator or for up to 2 days. Makes 1 serving.
#5 – Chocolate + Vanilla Chia Seed Mousse with Summer Berries
- 2 teaspoons of cacao powder
- 1-2 tablespoons of maple syrup (more or less depending on how sweet you want it)
- 1 vanilla bean, seeds scraped (or 2 teaspoons of vanilla extract)
- 1 teaspoon of lemon zest
- a pinch of salt
- a pinch of cinnamon
- a pinch of nutmeg
- 1/4 cup of chia seeds
- 1 1/2 cups of coconut, rice or almond milk (unsweetened)
- 1/2 cup of fresh berries (raspberries, blueberries, strawberries, blackberries or currants all work great)
I made this is one in a 16oz mason jar, which also doubles as a storage container for taking this on-the-go. If you do not have a mason jar handy, any 16oz jar (or larger) with a lid will do. Of course, if you want to skip the jar altogether, you can make this in a small bowl and cover with plastic wrap, and then instead of shaking the pudding (as directed below) you will just stir everything with a spoon.
In a mason jar or a small bowl, add in the cacao, maple syrup, vanilla, lemon zest, salt, and chia seeds. Pour in the milk and give it all a quick stir using a spoon. If you are using a jar, cover the jar with a lid and shake vigorously for a few secondly until the contents are well mixed. Place it in the refrigerator for an hour and then give it another quick shake or stir since the contents usually tend to settle to the bottom.
After the pudding has thickened and set (after at least 5 hours), place the mixture into a blender and blend on high for 20-30 seconds until the seeds are pureed. Taste and adjust any seasoning necessary. You can serve it immediately, or if it needs to thicken a bit place it back into its container in the refrigerator for about 30 minutes or until you are ready to serve.
Give it a good shake or stir and place it into a serving bowl and add the fruit of your choice on top. Or, you can also eat it right out of the jar!
Looking for yet another chia seed recipe to try with the family? Also don’t miss our Crockpot Pumpkin Oatmeal.