Chia seeds, tiny black or white seeds from the Salvia hispanica plant, are nutritional powerhouses that have been valued for centuries. Native to Central America, these seeds were a staple in ancient Aztec and Mayan diets and have remained a popular superfood due to their impressive health benefits — they are rich in fiber and support digestive health. These seeds are one of the best plant-based sources of omega-3 fatty acids, particularly alpha-linolenic acid. Omega-3s are essential for heart health, reducing inflammation and supporting brain function.

Chia seeds contain all nine essential amino acids, making them a complete protein source. This is particularly beneficial for vegetarians and vegans seeking plant-based protein options. The protein in chia seeds can help stabilize blood sugar levels and provide a steady source of energy throughout the day.

Incorporating chia seeds into your diet can provide numerous health benefits, from supporting digestive health to enhancing heart and bone health. Their versatility and nutrient density make them an excellent addition to a balanced diet.

Ingredients

Chia seed yogurt

1/4 cup chia seeds

1 cup 2% milk

4 pasteurized egg whites (La Huertita)

1 cup 2% lowfat Greek yogurt plain

4 to 6 tsp honey

1/2 tsp vanilla extract

Strawberries

1 cup crushed strawberries (Sidhu Farms)

1 tbsp honey (Novo Bees)

Directions:

1. Pasteurize the egg whites first to give them time to cool down before adding into the chia seed yogurt. To prepare the egg whites, you will need to separate the eggs and put the egg yolks in a separate dish to use for a later use. Separately whisk the egg whites and add a small amount of water or sugar (recommended by some) to prevent coagulation. Fill a saucepan with water and bring it to a simmer. Place the bowl of egg whites in the saucepan. Use a food thermometer to ensure the egg whites reach 160°F while stirring gently. Cool them to room temperature before adding to yogurt mixture.

2. In a medium sized bowl add chia seeds, milk, yogurt, vanilla extract and honey. Mix until well combined.

3. Once egg whites are cooled to room temperature add to yogurt mixture. Mix until well combined.

4. Cover and place in the refrigerator overnight.

5. Make strawberry mixture by adding crushed strawberries and honey together in a small bowl. Stir until well combined.

6. After several hours or overnight stir. Place 1/2 cup yogurt mixture in a bowl and top with strawberries. Makes 2 cups or 4 servings. Approximately 10 grams of protein per serving.

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Federal Way resident Vickie Chynoweth published a cookbook called “Well Fed: Easy-to-Follow Recipes.”