Chia Fresca Hydrating Drink

Chia seeds are so cool! They offer a ton of nutritional value, along with other benefits. They're rich in omega-3 fatty acids, even more so than flax seed. Chia seeds also contain fiber, protein, calcium, magnesium, copper, iron, and zinc among many other nutrients. Chia seeds don't need to be ground to be absorbed by the body and they can be stored for long periods of time without going rancid. I especially love how they help with hydration due to their ability to absorb up to 9-10 times their weight in water! 


2 cups water

1.5 Tbsp chia seeds

1/2 Tbsp fresh lemon or lime juice, to taste

sweetener, such as maple syrup (optional, to taste)


Add to a water bottle or glass mug. Chia seeds will sink and collect at the bottom of the glass quickly, so give it a good stir as needed.

Chia seeds like to get stuck in your teeth. You were warned :)  When chia seeds are soaked in water a gelatinous coating forms around the seed very similar to a tomato seed. This makes it very easy to swallow so the seeds don’t get stuck in your throat. Chia Fresca probably isn’t for people with texture issues, but I’ll leave that up to your discretion.

I recommend this refreshing drink to enjoy any time of the day!


Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

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