Chia seeds are one of the most powerful, functional, and nutritious superfoods in the world! This seed is an excellent source of fibre, packed with antioxidants, full of protein, loaded with vitamins and minerals, and the richest known plant source of omega-3. Everyone from children to senior citizens can benefit from the wonderful nutritional qualities of chia seeds.

Top 5 Reasons to Eat Chia Seeds

  • They Are Nutritious
    On top of the fact that chia seeds have more omega-3 than any other natural source, they are loaded with antioxidants, calcium, protein, fibre, and many other vitamins & minerals.
  • They Are Energising
    Not only do chia seeds give you a boost of energy that lasts, they also provide stamina and endurance. A single tablespoon could sustain Aztec warriors for an entire day.
  • They Reduce Cravings
    Because chia seeds absorb so much water and have high soluble fibre levels, they help release natural, unrefined carbohydrate energy slowly into the bloodstream.
  • They Are Easily Digestible
    Unlike flax seed, chia seeds do not have to be ground up before you ingest them. The human body can easily digest chia seeds, and with about 7 grams of fibre per serving, they actually help.
  • They Seeds Are Convenient & Versatile
    You can eat chia seeds straight from the bag, mix them with your favourite drink, add them to your cereal or salad, and just about anything else. Chia seeds last for years so stock up now!

10 Of The Easiest Foods To Add Chia Seeds To

  • Cereal
  • Yogurt
  • Salad
  • Muffin, Cookie, & Pancake Recipes
  • Cottage Cheese
  • Soup
  • Peanut Butter & Jelly Sandwiches
  • Oatmeal
  • Salsa & Dips
  • Smoothies

Benefits of Chia Seeds

Plant-based foods have long been associated with a reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality. They have been shown to support a healthy complexion, increased energy, and overall lower weight.

Chia Seed Nutrition Profile

The reason chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals.

For example, one ounce (28 grams) of chia seeds contain about: (1)

  • 137 calories
  • 12.3 grams carbohydrates
  • 4.4 grams protein
  • 8.6 grams fat
  • 10.6 grams fiber
  • 0.6 milligram manganese (30 percent DV)
  • 265 milligrams phosphorus (27 percent DV)
  • 177 milligrams calcium (18 percent DV)
  • 1 milligram zinc (7 percent DV)
  • 0.1 milligram copper (3 percent DV)
  • 44.8 milligrams potassium (1 percent DV)

Chia seeds also contain essential fatty acids alpha-linolenic and linoleic acid; mucin; strontium’ vitamins A, B, E and D; and minerals, including sulphur, iron, iodine, magnesium, manganese, niacin and thiamine; and they’re a rich source of antioxidants.



So, I mentioned before that snacks is an absolute essential in our house, especially now that the winter is starting to set in.

These Sweet Potato muffins are wonderfully moist and can easily pass for desert paired with this decadent toffee sauce drizzled over. And, of course, they are healthy enough to eat for breakfast! (or any other time if you please)

So, without any further delay, here’s the low-down on how to make them.


To make 24 muffins you will need:

4 small sweet potato’s, peeled, cooked and mashed
1 ripe banana, mashed
2 cups of rolled oats ground into flour
1/2 cup chopped walnuts
2 tsp cinnamon
1 tsp baking soda
1/2 tsp salt
3/4 cup honey (replace with sugar for a vegan option)
1/2 cup melted coconut oil
3 free range eggs (replace with 9 Tblsp aquafaba for a vegan option)
1 tsp vanilla


Pre-heat your oven to 180C / 350F and butter your muffin pans.

Blend your rolled oats to a fine flour in your blender, add cinnamon, salt and baking soda and mix through.

In a separate bowl, whisk the eggs and add the mashed sweet potato, mashed banana, honey, melted coconut oil and vanilla. Mix until well combined.

Add the wet ingredient to the dry ingredients and mix until everything is mixed through. Add the walnuts and give it a quick stir.

Spoon the batter into the buttered muffin pans and bake for approximately 20 minutes or until a toothpick comes out clean. Remove from oven and let cool on a cooling rack.

We absolutely love this toffee sauce on Flapjacks, french toast and desert. And although it is very decadent and sweet, it has absolutely no sugar and is easy peasy to make.

All you need is:

  • 1/2 cup Honey
  • 2 Tblsp butter or heavy, thick cream


In a pot over medium heat, bring the honey and butter to the boil. Let it boil for at least 7 minutes, stirring regularly. Adjusting the boiling time to the desired stickyness you want your sauce to have. The longer you boil it, the more toffee like it will get.

Delicious and not-so-naughty!