What are Chia Seeds?

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.” Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently. In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world. Don’t be fooled by the size — these tiny seeds pack a powerful nutritional punch.


We wanted to give you some recipes to try!

Chia seeds with lemon water

Recipe: Simple!

1tbsp chia seeds
1/2 a sliced lemon
750mL of water

Chia Seed Pudding 

This recipe comes from one of the trainers who helped at the Women’s Five. Kristen Handford (instagram: @kristen_handford)


1/3 chia seeds, 2/3 milk (or alternative almond or coconut milk), one scoop protein powder into a jar and shake like crazy. Sometimes it can be a bit thick in which case just stir in more milk before eating. Topped with coconut flakes, but blueberries, strawberries, mango etc are great too!


Banana Lemon Chia Seed Muffins


  • 2 bananas, mashed (about 1 cup)
  • 6 T. coconut oil
  • 2 eggs
  • 1 t. vanilla
  • 1/4 c. honey
  • 1 t. lemon extract
  • 1 3/4 c. almond flour
  • 1/4 c. coconut flour
  • 2 T. chia seeds
  • 1/2 t. baking soda or 1 t. baking powder
  • 1/4 t. himalayan salt


1) Preheat oven to 350 and grease/line 12 muffin cups.

2) In a large bowl, mash bananas. Add in remaining wet ingredients and mix together.

3) Dump dry ingredients on top of wet ones and mix well.

4) Pour 1/4 cupfuls into prepared pan and bake for 15-20 minutes


Chia Berry Jam


2 cups fresh strawberries (if using frozen, defrost)

1 cup fresh raspberries

3 tablespoons raw honey

5-6 tablespoons chia seeds

Juice of 1 lime or lemon


Add all ingredients in a blender and pulse until combined. Pour berry mixture into a saucepan and cook over medium heat for 10-15 minutes, stirring occasionally. Let cool. Spoon into a jar and enjoy! Store in the refrigerator for up to two weeks.

Chia on Salad!

Chia seeds are great to add onto any salad!


Lettuce, Tomato, Cucumber, Avocado, Quinoa, Orange slices, Apple bits, Chia seeds, Almonds


Chia Seed Protein Balls


  • 1-1/2 cups quick-cooking oats
  • 1/2 cup almond butter or creamy peanut butter
  • 1/2 cup chia seeds
  • 1/2 cup honey
  • 1/4 cup vanilla or chocolate protein powder
  • 1/4 cup unsweetened shredded coconut
  • Additional unsweetened shredded coconut, optional


In a large bowl, combine the first six ingredients. Refrigerate 1 hour or until firm enough to roll. Shape into 1-1/2-in. balls. Roll in additional coconut, if desired. Store in the refrigerator.