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Healthy Chia Seed Desserts with Five Ingredients or Less

Healthy Chia Seed Desserts with Five Ingredients or Less

If you’re not already on the chia seed bandwagon, it’s time to try these tiny but mighty seeds. You may know them as the seeds that sprout on those cute terracotta Ch-ch-ch-chia Pets, but they’re actually an ancient grain that’s been a staple food crop in Central and South America for thousands of years. More recently, they were dubbed superfoods because they’re rich in fiber, alpha-linolenic acid (ALA) Omega 3 fatty acids, calcium, magnesium, and other minerals. Plus, they contain large amounts of antioxidants, substances that protect cells from damage caused by oxidation.

Chia seeds look like poppy seeds when they’re dry but bulk up and have a gelatin-like consistency when wet. That makes them the perfect ingredient for raw desserts, such as puddings, shakes, popsicles, and jams. They boost the nutrition profile of baked goods and can replace eggs if needed. And to top it off, chia is gluten-free and paleo-friendly. Are you ready to acquaint yourself with these nutritious little seeds? Look for them at your grocery, discount, or health food store, and whip up one of these delicious desserts, all of which contain five ingredients or less.

Healthy Chia Seed Desserts with Five Ingredients or Less

Note: In all of the recipes, you can grind the seeds beforehand, which may help your body absorb more of the seeds’ nutrients. Experiment with ground and whole seeds to see which you prefer.

Banana Nut Chia Shake

(Recipe adapted from Healthy Chef)

Makes 1 shake

Equipment:

  • Blender

Ingredients:

  • 1 tablespoon chia seeds
  • 1 frozen banana
  • 1 cup milk (dairy, soy, coconut, or nut)
  • 1/2 teaspoon ground cinnamon
  • 1 tablespoon peanut or almond butter

Directions:

  1. Combine all ingredients in a blender and puree until smooth.
  2. Pour into a cold glass and enjoy.

Coconut Strawberry Chia Pops

(Recipe from Cooking LSL)

Makes 8 popsicles

Equipment:

  • Popsicle molds

Ingredients:

  • 1/4 cup chia seeds
  • 1 can coconut milk
  • 4 tablespoons honey or maple syrup (adjust based on preferred sweetness)
  • 1 teaspoon lemon juice
  • 1 1/2 cups strawberries, diced

Directions:

  1. Combine chia seeds, coconut milk, honey, and lemon juice in a bowl and mix well.
  2. Cover the mixture and refrigerate for two hours.
  3. Add the chopped strawberries to the mixture and combine.
  4. Pour the mixture into the popsicle molds.
  5. Freeze for 8 hours or overnight.
  6. To remove popsicles from molds, run under hot water for a minute.

Chia Pudding

(Recipe adapted from Wellness Mama)

Makes 4 servings

No equipment list?

Ingredients:

  • 1/2 cup chia seeds
  • 2 cups milk (dairy, soy, coconut, or nut)
  • 1/4 cup cocoa powder or 1 teaspoon vanilla extract, depending on preferred flavor
  • 2 to 4 teaspoons honey, maple syrup, sugar, or another sweetener

Directions:

  1. Combine ingredients in a bowl and stir; let mixture sit for 30 minutes and up to several hours until it has a gelatin-like consistency.
  2. Stir and enjoy.

Flourless Peanut Butter-Chia Cookies

Equipment:

  • Baking sheet
  • Wire cooling rack

Ingredients:

  • 1 tablespoon chia seeds
  • 1 cup peanut butter
  • 1 large egg
  • 1 teaspoon baking soda
  • 3/4 cup lightly packed brown sugar

Optional ingredients:

  • 1/4 cup unsweetened cocoa
  • 1 teaspoon vanilla extract
  • 3/4 cup chocolate chips

Directions:

  1. Preheat oven to 350º Fahrenheit and line a baking sheet with parchment paper.
  2. Combine all ingredients in a large bowl and mix.
  3. Form the dough into 12 round portions; evenly space them on the cookie sheet and flatten with a fork, if desired.
  4. Bake for approximately 10 minutes or until the edges start to crisp.
  5. Transfer to a wire rack and cool.

Chia Berry Jam

(Recipe adapted from The Honour System)

Makes 1 jar

Equipment:

  • Blender
  • Glass jar and lid

Ingredients:

  • 1 tablespoon chia seeds
  • 2 tablespoons water
  • 1 cup raspberries, blackberries, blueberries, or other berries
  • 2 tablespoons honey, maple syrup, or sugar (adjust for preferred sweetness)

Directions:

  1. Soak chia seeds in water for 10 minutes.
  2. Combine all ingredients in blender and puree until smooth.
  3. Store in a glass jar in the refrigerator.
  4. Enjoy on a yogurt parfait or in thumbprint cookies.

Conclusion

Don’t be intimidated by new-to-you chia seeds. These versatile seeds are a snap to cook with and can be the perfect nutrient-dense addition to your favorite desserts.

By Abby Quillen

Abby Quillen writes about sustainability, green living, health, business, and other topics. Her work has appeared in The Christian Science Monitor, YES! Magazine, and dozens of other publications. She lives in Eugene, Oregon with her family. Visit her at abbyquillen.com.