per 100g:, 16.5g protein, 34.4g fiber, 30.7g fat (mostly omega-3), 631mg calcium, 335mg magnesium, 860mg phosphorus, 4.6mg zinc.
Heart health (lower BP, lipids), weight loss (filling, fiber), and blood sugar control (insulin, levels). Good for type 2 diabetes prevention.
To get the best from chia seeds: soak 15 min for gel, grind for powder, germinate by rinsing daily for 2-3 days.
Vanilla & Red Fruit Chia Pudding (milk, syrup, vanilla) & Coconut Milk Chai Porridge (coconut milk, banana, cinnamon, ginger).
Enhance meals by mixing chia seeds with flour, herbs, salt. Add to quinoa, veggies for tasty, healthy dish.
Add 1-2 tbsp chia seeds to smoothies for thickness and fullness.
For vegan recipes, replace one egg with 1 tablespoon of ground chia seeds mixed with 3 tablespoons of water.