Want to incorporate something new to your diet that’s bold in benefits but light in flavor? Look no further than chia seeds. High in omega-3 fatty acids as well as protein, fiber, calcium, potassium and antioxidants, these tiny seeds can be added to almost any dish to boost nutritional value—making them a boon to health-minded travelers and one of our ‘favorite finds.’

With a slightly nutty flavor, chia seeds provide a good crunch when used as a topping for oatmeal or yogurt. Mixed with juice or water, they expand, soften and form a gel-like texture—helping you feel more full.

Below we’ve outlined a few easy ways to sneak chia into your meals for on-the-go nutrition.

Smoothies
Smoothies are a perfect way to get your fruits and veggies while out and about. Further enhance their nutritional value by stirring in 1-2 tablespoons of chia seeds. Since smoothies already have a more viscous consistency, you’ll hardly know they are in there!

Chia pudding
Easy to make—especially while traveling—no-cook chia pudding makes for a delicious breakfast or snack. Besides a few ingredients, all you need is a refrigerator. Add ¼ cup of chia seeds with 1 cup of milk (you can also use coconut, soy or almond milk). Add in 2 tablespoons of a sweetener (try agave syrup or honey). Make it your own with a few add-ins, like vanilla extract, cocoa powder or nuts—and stir well. Once all of these ingredients are combined, refrigerate for at least 3-4 hours (overnight is best). Voilà!

Salads
Just like you might add sesame or poppy seeds, sprinkle a few teaspoons of chia onto your leafy greens or into a dressing for a little bit of texture—and a lot nutrition.

 

Author: Allison Klibanoff