Chia seeds are considered a superfood for their incredible health benefits.

• These little seeds are the highest plant-based source of omega 3 fatty acids, which reduce inflammation in the body and are an important for cell health. High omega 6 to omega 3 ratios are linked to inflammatory diseases, so increasing omega 3 intake is important for anyone eating a modern diet (and especially for vegetarians/vegans, as most omega 3 come from fish). As chia are high in protein and all nine essential amino acids, they provide a pretty complete nutritional spectrum for such a tiny food.

• Chia seeds are high in soluble fiber, which can help to lower LDL cholesterol and slow down digestion, keeping you fuller for longer and helping to prevent blood sugar spikes after eating. Being highly fibrous, chia may also act as prebiotics, or the fibers that feed probiotic (good) bacteria in the gut and helping to maintain a healthy microbiome.

• Chia seeds are mucilaginous, meaning that they get this slippery kind of texture after they are soaked. The mucilaginous quality makes it easy for them to pass through the digestive tract and can help to regulate bowel movements.

How to prepare chia seed:

You may have had chia seeds before mixed into smoothies or as a topping, sprinkled on dry. While this can look nice, chia seeds should only be eaten after soaking for two important reasons:

• These seeds are able to soak up an incredible amount of liquid, so consuming unsoaked seeds will result in the seeds hydrating themselves by absorbing liquid inside your body.

• Chia seeds naturally have phytic acid, like other nuts and seeds, which is the protective mechanism of these plants. Phytic acid blocks the absorption of certain vitamins and mineral for humans and can cause some bloating and discomfort for those with sensitive guts. Soaking is an easy way to lower the content of phytic acid and increase nutrient absorption.

Coconut milk, which is naturally high in fat, is a great partner for chia seed: the fat from the milk and fiber and protein from the seeds will keep you full throughout your morning, and the creaminess and richness of the coconut milk makes this simple breakfast seem decadent (in a healthy way).

Chia seed pudding is best served topped with seasonal fruit, nuts, and granola or another crunchy topping.

A few of my favorite combinations include:

• Chia seed pudding with vanilla topped with blueberries and raspberries or homemade blueberry/raspberry jam (or “compote), almond butter, and granola (Spring or Summer).

• Chia seed pudding topped with passion fruit and mango, coconut flakes, and slivered almonds (Summer).

• Chia seed pudding with pomegranate seeds, cacao nibs or dark chocolate chips, walnuts, and a drizzle of tahini and honey (Winter or Spring).

• Chia seed pudding soaked with goji berries, topped with fresh figs, hazelnut or almond butter, hemp seeds and cacao nibs (Autumn or Winter)

• Chia seed pudding with cooked pear, hazelnuts, and a dollop of (coconut) yogurt (Autumn or Winter) served on top of warm porridge!

Enjoy the recipe below and use your creativity to create your own amazing combinations.