Cooking with Chia For Dummies
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By simply adding chia to your favorite lunches, you can load up on omega-3 fatty acids to help with concentration. Plus, the slow-releasing energy will help prevent the slump in the middle of the day that often strikes when you haven’t had a good lunch.

You can add chia to anything you already enjoy, so if you’re getting tired of packing the same lunch but you’re stumped for ideas, get some inspiration from the following list. Just bring some chia seeds packed in a small canister and sprinkle them over any of the following:

  • Green leafy salads

  • Leftovers

  • Soups

  • Pasta salads

  • Salad wraps

  • Quesadillas

  • Nachos

  • Sandwiches

Classic Peanut Butter and Jelly Sandwich

A peanut butter and jelly sandwich.
Credit: ©

Preparation time: 2 minutes

Yield: 1 serving

2 slices whole-grain bread

1 tablespoon crunchy peanut butter

1 tablespoon raspberry jelly

1 tablespoon whole chia seeds

  1. Coat one slice of bread with the peanut butter and the other slice of bread with the jelly.

  2. Sprinkle the chia seeds on top of the peanut butter, and place the jelly-coated bread on top, jelly side down.

Per serving: Calories 333 (From Fat 121); Fat 13g (Saturated 2g); Cholesterol 0mg; Sodium 278mg; Carbohydrate 43g (Dietary Fiber 9g); Protein 13g.

Tuna Mayonnaise Wrap

Preparation time: 10 minutes

Yield: 1 serving

One 3-ounce pouch of tuna in water

1 tablespoon light mayonnaise

1 teaspoon canned corn

1 tablespoon whole chia seeds

Salt, to taste

Pepper, to taste

1 whole-wheat tortilla

1/2 cup chopped iceberg lettuce

  1. In a small bowl, mix the tuna with the mayonnaise, corn, and chia seeds; season with salt and pepper.

  2. Spread the mixture in the center of the tortilla, top with the lettuce, and roll up.

Per serving: Calories 244 (From Fat 106); Fat 12g (Saturated 2g); Cholesterol 5mg; Sodium 599mg; Carbohydrate 30g (Dietary Fiber 7g); Protein 6g.

Pesto Chicken Sandwich

Preparation time: 10 minutes

Yield: 1 serving

1⁄3 cup cooked shredded chicken

1 tablespoon basil pesto

1 tablespoon light mayonnaise

1 tablespoon whole chia seeds

Salt, to taste

Pepper, to taste

2 slices rye bread

1 tomato, finely sliced

1 small handful of iceberg lettuce, washed

  1. In a small bowl, mix the chicken, pesto, mayonnaise, and chia; stir well to combine.

  2. Season with the salt and pepper and spoon the mixture onto a slice of rye bread.

  3. Spread the tomato evenly over the chicken pesto mix, and top with the lettuce.

  4. Close the sandwich with the other slice of rye bread.

Per serving: Calories 437 (From Fat 187); Fat 21g (Saturated 4g); Cholesterol 49mg; Sodium 791mg; Carbohydrate 41g (Dietary Fiber 9g); Protein 22g.

About This Article

This article is from the book:

About the book authors:

Barrie Rogers is cofounder of Chia bia and, an Irish chia company and website that provides a wealth of information about chia seeds and health and offers a number of chia products for sale, including seeds, bars, and beverages. Debbie Dooly is Marketing Manager of Chia bia.

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