You will need:

• 2 eggs
• Up to 1/2 cup vegetables of your choice – we like onion, fine diced potato, bell pepper, scallions, etc.
• 2 tbsps of water
• 1 tbsp of chia seeds
• 1 tbsp oil/butter
• salt & pepper to taste

Soak the chia seeds in the water for at least 20 minutes. Stir and notice how it resembles a thick gel. Once the chia gel is ready, whisk it together with 2 eggs, salt and pepper.

Heat the oil in a small, non-stick fry pan. Add in the vegetables and cook on medium heat until soft.  Pour in egg mixture. With a spatula, slide around the edges of the pan gently folding in cooked egg, and tilt the pan so that uncooked egg runs out along the edges. Once 70% or more of the egg is cooked, carefully slide the spatula as far around the bottom of the omlet as you can, then lift the pan, give it a shake to make sure the egg is loose and flip it. cook for another 30-40 seconds. Optional – add cheese, then fold omlet over.

• 1 and half cups of vegetable stock
• 1 tbsp of chia seeds

Soak the chia seeds into the stock for about 10-15 minutes to allow the seeds to swell up and soften. Whisk the mixture a few times to prevent the mixture from clumping.

There are many uses for this broth – use it for sauces, gravy and soups. It is an easy way to thicken up anything without adding extra carbs, plus you gain all the added nutritional benefits of the chia seeds.

We like to make a batch of this at the beginning of the week and use it for cooking all week long. Also works with meat-based stocks!

• 1 lb of ground beef/turkey/chicken/lamb
• 1 lb ground pork
• 2 tbsp chia seeds
• 1/2 cup breadcrumbs
• 1/2 cup parmesan/romano cheese
• 1 tbsp olive oil
• 1 tbsp balsamic vinegar
• 1 tbsp fennel seed
• 2 tbsp dried parsley
• 2 tbsp onion flakes
• 1 tbsp garlic powder
• 1 tsp basil
• 1 tsp oregano

Using a mixing bowl, mix all ingredients together until they have blended well. Form the mixture into balls and cook slowly in medium heat on a non-stick pan. Frying the meatballs will take about 15-20 minutes. You may also have the option of baking the meatballs in the oven at 350 F for 20 minutes.

1 tsp of miso paste (the darker the paste, the stronger the taste)
1 tsp of chia seeds
1 cup of water

Mix the miso paste and water until the consistency is smooth and runny. Soak the chia seeds in the mixture for about 10 minutes to make the seeds soft and swollen. Next, heat the mixture up – it doesn’t necessarily need to be brought to a rolling boil, although it should be thoroughly heated.  That’s basically it – spice it up with some personal flair by adding some of your favorite veggies, tofu or even meat!

You will need:

• 2 cups flour – you may use whole wheat flour for added fiber
• 2 tsps of baking powder
• 1/4 cup agave nectar
• 1 cup milk
• 1 cup coconut milk
• A pinch of salt
• ¾ cup of chia gel (mix 1 tbsp chia seeds with 3/4 cup water, let sit 15 minutes)

Using a mixing bowl, blend all dry ingredients together. Mix the wet ingredients together. Once done, you can start pouring the dry mixture over the wet mixture and mix until the pancake batter is smooth. Make sure there are no lumps! On a lightly-oiled pan, slowly pour-in pancake batter while controlling the size of the pancake. Flip the pancakes once a side gets a nice golden brown. Serve hot.

• 1 cup of fresh blueberries (frozen will also do fine)
• ¼ cup of honey
• ½ cup of yogurt – you may use blueberry or vanilla flavor if you like
• ¼ cup of oil
• 1 egg
• ½ tsp salt
• 2 tsps of baking powder
• 1 and a half cups of whole wheat flour
• 3 tbsp chia seeds

Once all the ingredients are in place, preheat the oven to 375F. Grease 2 muffin tins or use paper muffin cups to hold and mold the dough together.

Using separate mixing bowls, mix all the dry ingredients together as well as the wet ingredients. Once these have blended together, separately, you may pour the dry ingredients over the wet ingredients, while leaving about a tablespoon of dry ingredients behind. The leftover dry mixture will be used to coat the blueberries.

Only stir up to a good blending of the mixture. Getting everything overly-mixed will cause the consistency to fail when put inside the oven.

Remember the blueberries that need to be coated? Coat the blueberries well and fold them into the muffin batter. Once done, you can start filling in your muffin tins and put them in the oven for 20-25 minutes or until the muffins get a nice brown color.

You will need the following:

• 2 cups of rolled oats
• 3/4 cup of whole grain flour
• 1/4 cup Teff flour
• 1 tsp of baking soda
• 1 tsp of baking powder
• ½ tsp salt
• 1 whole bananna
• ¼ cup of olive oil
• 1 cup of brown sugar
• 1 egg
• 1 tsp of vanilla extract
• 2 tbsp honey
• 1/4 cup raisins, dates, figs or craisins
• 1/3 cup of chia seeds
• 2/3 cup of other nuts or seeds

Once all ingredients are in place, you may pre-heat your oven to 350F degrees and position a rack on the top third. Use a cookie sheet with parchment paper and set aside. The individual pieces will be positioned on this later.

Using a food processor (or a blender if a processor’s not available), pulse the oats until they look like very rough flour. After which, whisk the oats in a large mixing bowl together with the flour, baking soda, baking powder and salt.

Place the banannas and olive oil in the food processor (or a blender if a processor’s not available) until the mixture becomes creamy. Carefully add in the sugar, egg, and vanilla extract until the mixture becomes smooth. Lastly, add the dates, nuts/seeds and chia until they blend well with the mixture.

Pour the wet mixture over the dry ingredients in large mixing bowl and stir until the ingredients come together. This is now the dough.
The sesame seeds will be used to coat the dough. Using a tablespoon, scoop out some dough about the size of a golf ball and roll it into the shape of a log. The dough may still be wet at this point but it will come easy to handle when the sesame seeds have covered it enough. Set each log-shaped dough on the baking sheet that you have prepared earlier and flatten each with the palm of your hand. The thickness from the center to the ends should be the same. Repeat the process with the rest of the dough mixture. Leave about an inch between each bar before you put the tray inside the oven. Baking will take about 15 minutes or until the sesame seeds around the bottom start to get a golden brown color.

This recipe will make about 1 and a half dozen cookies and will last for about a week if placed in an airtight container.

For this recipe, you will need the following:

4-8 apples depending on size – any kind will do – we like a variety if possible
3/4 cup of fruit juice – apple or orange works great
2 tablespoons of white chia seeds (black may be used, too)

The first thing you should do is peel, core (take out the center), and cut each apple into small pieces. Put the cut pieces along with the apple juice into a saucepan. At the same time, soak the chia seeds in the fruit juice. We recommend you do this for about 15 minutes.

Simmer these altogether over low fire or low heat with the lid on until the apples are soft enough to mash. Turn off the heat and add the chia seeds. Let the seeds soak until they soften and swell. Since the chia seeds hold water, it is easier to adjust the consistency of the mixture by adding a little more juice if the mixture is too firm or add more chia seeds if you find the mixture not firm enough.

To prepare this hearty egg breakfast, you will need:

• 1 egg
• 1/8 cup diced onion
• Up to 1/2 cup of your favorite veggies (optional) – we like bell pepper, finely diced potato, tomato, zucchini, etc.
• A splash of milk
• A handful of leafy greens – generally spinach is best
• 1 tablespoon of chia seeds
• Salt & Pepper to taste

Break the egg and whisk its contents together with milk. Use this mixture to soak the chia seeds for at least 15 minutes. While waiting, mince the onion and fry in low heat on a non-stick pan with oil or butter.

Place the egg and milk mixture along with the soaked chia seeds in the hot pan and scramble until set.

Chia-Berry Splash

The Chia-Berry Splash smoothie is great for just about any occasion and it’s so simple to make. All you will need are the following:

• 1 cup of fresh or frozen mixed berries (fresh is always better) – we recommend raspberries, strawberries or blueberries, but just about any kind of berrys will work!
• 1 and a half cups of fruit juice – You could use apple, cranberry, orange or a mixture
• 1 tablespoon of chia seeds

Here’s how to do it:

Soak the chia seeds in apple juice for at least 10 minutes to make it tapioca-like. If it looks good enough, you may blend all the ingredients together until smooth. Add ice and blend together if you please.

Two (2) tablespoons of yogurt, coconut milk or banana can make your smoothie thicker and creamier.

Chia Pina Colada

A new, healthy twist on an old favorite. Enjoy all the Pina Colada you want without all the guilt. All you will need are the following:

• Half an orange that is peeled, seeded, and chopped
• Half a banana
• Half a cup of diced pineapple – fresh or canned will work
• 1/3 cup of shredded coconut
• Half a cup of water or coconut milk
• 1 tsp lime juice
• 1 tablespoon of chia seeds

Here’s how to do it:

Mix water and coconut milk together and soak the chia seeds in the mixture for at least 10 minutes.
Blend all the ingredients together until the mixture is smooth enough. Add ice and blend together if you please.

Optional – add some fresh mango or berries for an even more explosive taste, or kick it up a notch by adding your favorite rum.

Bananna Orange Chia Delight

This is the perfect solution if you’re looking for a healthy and exotic tropical drink. You will need:

• 1 bananna – the riper, the better
• 2 tablespoons of plain yogurt or coconut milk
• 1 and a half cups of quality orange juice
• 1 tablespoon of chia seeds

Just like the other smoothies, the chia seeds need to be soaked in orange juice for 10 minutes or so and allow them to soften like tapioca. Blend all ingredients together until a rich, creamy consistency is achieved.

Chocolate Banannabutter Chia Supreme

Craving a devilish dessert? Want to enjoy the richness of your favorite treat without the guilt? Try out our Chocolate Banannabutter Chia Supreme smoothie. Here’s how:

• 1 ripe bananna
• 2 tablespoons plain yogurt or coconut milk
• 2 tablespoons peanut butter – we like plain, but you can use chunky
• 1 tablespoon unsweetened cocoa powder
• 1 cup milk
• 1 tablespoon chia seed

Soak the chia seeds for around 15 minutes, then blend all the ingredients together until smooth and enjoy!