Makes 1 serving.


  • 4 teaspoons chia seed
  • 1/3 cup almond milk
  • 2 Tablespoons blueberries
  • 2 Tablespoons pecans, chopped (or broken up by hand)
  • 1 teaspoon hemp seeds
  • 1 teaspoon raw honey (optional)


Place the chia seed and almond milk in a cereal bowl and let sit for about 10 minutes. The chia will absorb much of the almond milk, grow three times its original size and become gelatinous. Add in a handful of fresh blueberries and pecans, then sprinkle the hemp seeds and add a dollop of honey on top.

Chia Seeds

One ounce of chia seeds provides 138 calories, 4.4 grams of protein, 8.7 grams of fat and 12.4 grams of carbohydrates – 10.7% of which is fiber. Most of the fat in chia seeds are omega‐3 essential fatty acids – 311% RDA per ounce.

As far as minerals, one ounce of chia seeds contains about 179 mg of calcium (about 18% RDA), 38% RDA of phosphorus, 27% RDA of manganese and 9% RDA of zinc.

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A much‐touted benefit of chia is the “high digestibility” of its protein content. Studies have shown that ground chia seeds provide the most digestible protein content with raw and then soaked chia seeds coming in at a distant second place.