A Spoon of Chai Seeds And Blueberries and Milk

10 benefits of chia seeds - plus uses & recipes

Energy Fat Saturated Fat Carbs Fibre Protein
137kcal 8.6g 0.9g 2.2g 10g 4.6g
Nutrients Amount % of RDI
Phosphorus 265mg 27%
Calcium 177mg 185%
Magnesium 94mg 30%
Copper 0.1mg 3%
Manganese 0.6mg 30%
Thiamine 0.2mg 20%
Selenium 15.5μg 20%
Iron 2.2mg 15%
Zinc 1mg 7%
Alpha Lipoic Acid (ALA) 5g -
Omega 3 Fatty Acids 4915mg -
Omega 6 Fatty Acids 1620mg -

Vanilla and strawberry chia seed pudding

Good for: a quick, nutritious dessert

Time: few mins prep + leave overnight

Equipment needed: bowl and spoon

Suitable for: vegetarians (can be made vegan with agave nectar), gluten-free

Serves: 1

Vanilla and strawberry chia seed pudding

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
340kcal 18g 3.1g 16g 17g 20g 16g 0.43g

 

Chia porridge breakfast bowl

Good for: a gluten-free, vegan start to the day

Time: about 10 mins

Equipment needed: saucepan, bowl, and spoon

Suitable for: gluten-free, vegans, vegetarians

Serves: 1

Chia porridge breakfast bowl

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
357kcal 11g 2.4g 50g 15g 8.2g 10g 0.5g

 

Savoury trail mix (vegan)

Good for: an energy-boosting snack

Time: few mins prep + leave overnight

Equipment needed: baking tray and airtight container

Suitable for: can be gluten-free (check labels of seeds), vegetarians and vegans

Serves: 2

Savoury trail mix (vegan)

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
153kcal 11g 1.7g 5.9g 0g 6.9g 3.3g 4.5g

 

Strawberry chia jam (vegan)

Good for: dolloping in porridge and spreading on toast

Time: around 20 minutes

Equipment needed: bowl, spoon, and saucepan

Suitable for: vegetarians (can be made vegan with agave nectar), gluten-free

Serves: makes 1 jar (about 400g)

Strawberry chia jam (vegan)

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
21kcal 1g 0g 0.4g 1g 4g 2g 0g

 

SuperfoodsRecipes

Donia Hilal,
Nutritionist

Joined Holland & Barrett: Jan 2018

Bsc in Nutrition, Registered Associate Nutritionist and Certification in Pre and Post Natal Nutrition

Donia started her career as a freelance nutritionist, later she joined Nestle as their Market Nutritionist to help support their healthier product range, before joining the team at Holland & Barrett in January 2018.

Donia has over 6 years experience as a Nutritionist and also works with clients on a one to one basis to support their goals which include weight loss, prenatal and postnatal nutrition and children’s health.