Cooking With Chia

Remember the Chia Pet? Now it turns out that the seeds you used to grow your furry pet are packed with health benefits. One ounce of chia seeds contains 137 calories, four grams of protein and 11 grams of fiber in addition to omega-3s. Chia seeds are tasteless so you can add them to just about anything. They can easily be mixed into yogurt, salads, soups and teas.


Chia Blueberry Pancakes


-- 1 1/2 cups of a dry pancake mix (any type of your choice we use Bisquick)

-- 1/2 cup chia seeds

-- 1 cup skim milk or soy, rice, nut milk

-- 2 eggs or egg substitute

-- 1 cup fresh or frozen blueberries


Mix the chia seeds with the milk of choice and let set about 5 minutes. In a medium size mixing bowl add the pancake mix. In a medium size mixing bowl add the pancake mix. In a separate bowl or large measuring cup whisk the eggs or egg substitute with the chia milk mixture. Pour the liquid into the bowl with the pancake mix and stir until just moistened or combined. While mixing set a nonstick skillet or griddle over medium heat, spray with a light coating of vegetable oil.

When the skillet/griddle is hot, spoon 1/4 cupfuls of batter onto the skillet. Sprinkle with as many blueberries as desired. Cook until bubbles form on the surface, flip and cook until browned on the other side.


Chia Cheese Enchiladas


-- 8 ounces shredded cheese (Mexican blend or cheddar)

-- 6 green unions chopped into 1/4 pieces -green and white parts

-- 2 teaspoons ground cumin

-- 8 ounces of cream cheese at room temperature

-- 8 enchilada size tortillas (corn or flour)

-- 1 10 ounce can enchilada sauce

-- 8 tablespoons chia seeds


Preheat oven to 400 degrees. Spray a 9X13 inch baking dish with vegetable spray. Reserve about 4 ounces of the shredded cheese for the topping.

In a medium bowl, combine the remaining cheese, onions, cumin, chia seeds. Spread the softening cream cheese equally on the tortilla, top with the onion/chia mixture. Roll the tortillas and place seam side down in the baking dish.

Pour the enchilada sauce over the top of tortillas, sprinkle the remaining cheese over the top of the sauce.

Bake about 15 to 20 minutes until golden brown and bubbly.


Mediterranean Chicken


-- 4 skinless boneless chicken breasts

-- 1 can chicken broth or stock

-- 4 teaspoons capers

-- 1/4 cup green olives roughly chopped

-- 1/2 cup all-purpose flour

-- 3 cloves of garlic roughly chopped

-- 1/3 cup chia seeds-- salt and pepper to taste-- vegetable oil for sauteing


One at a time place the chicken breasts between layers of plastic wrap, with the smooth side of a meat mallet or with a rolling pin pound each breast until it is an even thinness about 1/4 inch thick.

In a large skillet, heat over medium heat about 1/4 inch of vegetable oil.

In a flat dish, place the flour, salt and pepper. Dredge each chicken breast in the flour coating on both sides.

When the skillet is hot, place the chicken into the oil, being careful not to splatter. Cook until just brown on each side.

Stir in the chicken broth, capers, olives, garlic and chia seeds. Turn the heat down to a simmer. Simmer for 30 minutes. Serve with noodles or polenta.


Chia Papaya Smoothie


-- 1 orange peeled and chopped

-- 1 papaya seeded, peeled and chopped

-- 8 to 9 ice cubes

-- 1 cup plain yogurt

-- 1 small peach peeled, seeded and chopped

-- 2 tablespoons honey

-- 1 teaspoon vanilla extract

-- 2 tablespoons chia seeds

Directions:Place all the ingredients into a blender and process until smooth and creamy. Pour into glasses.


Chia Cherry Berry Pie


-- 1 can cherry pie filling

-- 12 ounces of frozen mixed berries thawed and drained

-- 1/4 cup chia seeds

-- 1 teaspoon vanilla extract

-- 1 box ready made pie crust or your own recipe


-- 1 egg lightly beaten

-- 1 tablespoon sugar


Preheat oven to 375 degrees. In a large mixing bowl combine the cherry pie filling, berries, chia seeds and vanilla.

Place one of the pie crust in the bottom of a 9-inch pie pan. Pour the chia cherry pie filling into the crust. Gently fold the top crust over the filling. Crimp the edges, cut off the excess. Make a pattern in the top crust so that the steam can be released as the pie bakes.

Optional--Brush the top of the crust with the egg and sugar for a lightly browned look.

Bake 40 minutes. Remove from the oven and let cook on a rack for at least 20 minutes before serving.