PE & R Mondays: Chia Seeds — Raw Blue Berry and Macadamia Nut Yogurt Parfait with Chia Seeds, Goji Berries, and Peaches

Happy Memorial Day everyone! It is beautiful and sunny out, so I thought something sweet, cool, and slightly tropical would be great for Pantry Essentials and Recipe Monday!

If you’ve looked through some of my older posts, you know I am a huge fan of Chia Seeds (see recipe for Sprouted Chia Drink or Green Protein Oatmeal). Chia seeds are a good source of Omega-3, antioxidants, protein, and fiber, these seeds have a ton of great health benefits, including; anti-inflammatory properties, detoxification, weight loss, energy, brain power, and more (see a complete list here)

If you’re looking to add a bag of chia seeds to your pantry, I order mine online in bulk from AZ Chia. They have good quality seeds at very reasonable prices. You can also buy Chia Seeds in bulk at your local health food store.

Raw Blueberry and Macadmia Nut Yogurt Parfait with Sprouted Chia Seeds, Goji Berries, and Peaches:


  • 1 TBSP Chia Seeds
  • 1/2 Cup Macadamia Nuts
  • 1/3 Cup Water
  • 3 Dates (take the pits out)
  • 1/2 Cup Frozen Blueberries
  • 1 Ripe Peach
  • 1 TBSP Goji Berries

Place the Chia Seeds in a bowl and cover them with a thin layer of water. Let them sit while you are prepping (at least 20 minutes).

Let the Macadmia Nuts and Dates soak in water for about 15 minutes. I like to give them a little pre-soak to make it easier on my awful blender.

Drain the nuts and dates and place them in the blender. Add 1/3 cup of water and the 1/2 cup of frozen blueberries. Blend until you get a thick, even paste. If it is too watery, add a couple of nuts, or if it gets too thick, add a splash of water.

Pour out the paste in to a bowl and stir in the sprouted chia seeds. They will add a gel-like texture.

Cut up the peach and place in the bowl, and then top it off with the goji berries!

(Note: when the blueberries melt it will thin out your yogurt, so eat quickly after making!)


Green Protein Oatmeal

So I’m a little late for St. Pattys Day, but this oatmeal tastes great and keeps you full longer. And who said green was just for smoothies?

Spirulina Powder, which is what turns the oatmeal green, is a microalgae, and is extremely nutrient dense and high-protein (for 1 TBSP, it is only 20 calories and 4g of protein!). It is also very high in antioxidants, boosts energy, high in iron and Vitamin B-12, C, and E. It helps your immune system, cleanses your liver, kidneys, and blood. Read more about health benefits here.

I buy my spirulina in powder form from Nutrex-Hawaii. It goes great in smoothies! Nutrex-Hawaii also has an assortment of Spirulin in mulitvitamins and tablets.


  • 1/2 Cup Old Fashioned Oats
  • 3/4 Cup Flax Milk or Almond Milk
  • 2 Eggs (egg whites only) (Vegan Version: 1/4 C Soft Tofu)
  • 1 TSP Cinnamon
  • 1/2 TBSP Spirulina Powder
  • 1/2 TBSP Chia Seeds
  • 1/2 TBSP Flax Seed
  • 1 Packet Stevia or Truvia (if you don’t like plant sweeteners then use Agave to taste)

Start by heating up 1/2 C of “milk” on medium to high heat. After a minute or two, throw in the oats, cinnamon, and chia seed and let them simmer for 2-3 minutes, stirring occasionally.

Add the egg whites or soft tofu. Stir vigorously for about 20 seconds to make sure it is evenly mixed with the oatmeal. Eggs will cause the oatmeal to thicken, so add the other 1/4 cup of milk (you can add more or less depending on your desired consistency). Let it cook for another 3 minutes.

Take it off the heat and let it cool for a minute or two. Then add the flax seed, spirulina, and stevia.

Mix it up, and serve!

Sprouted Chia Seed Juice

Chia seeds are perhaps one of my favorite things in the world. And no, not just because they make cool pets. A good source of Omega-3, antioxidants, protein, and fiber, these seeds have a ton of great health benefits, including; anti-inflammatory properties, detoxification, weight loss, energy, brain power, and more (see a complete list here).

Sprouted Chia Seeds have a great, gel-like texture and you can make so many things with them. I have a ton of recipes involving Chia Seeds coming up, but I thought this simple drink is a good way to start.

I also am a huge fan of Mamma Chia drinks, so if you are on the run, I definitely suggest stopping by your local Whole Foods to pick a bottle up.

What You’ll Need:

  • Glass Bottle
  • 1 TBSP – 1.5 TBSP of Chia Seeds
  • Water
  • Juice (see my favorites below!)

STEP 1: Sprout The Seeds

Place the Chia Seeds in to the bottle (about 1 TBSP to 1.5 TBSP depending on the size of the container). Fill the bottle up with about 1/4 of the container with water. Let them soak.

You will notice that they like to clump; I would suggest taking a knife and stirring once or twice to avoid this.

Chia Seeds sprout very quickly. They will get a gel like consistency after only 15 – 30 minutes. However, I tend to let them sprout for at least 1-2 hours, and you can definitely sprout them for longer and leave them in your fridge.

STEP 2: Add Juice & Shake

Fill the rest of the bottle with your favorite juice. Shake up the bottle so it is completely mixed.

You now have a yummy Chia drink! You can always add a few more chia seeds if you feel like it isn’t thick enough, and wait another 15 minutes for it to sprout completely.

Leave in your fridge to let it cool, or enjoy right away.

*Note: When leaving in your fridge, the seeds might settle. Shake it up again before drinking.


My favorite brand of juice to mix in is Santa Cruz Organics. Pretty much any of their juices would work, but here are my favorites. (I mixed my chia seeds with Hibiscus Cooler!)

  • Hibiscus Cooler
  • Cranberry Nectar
  • Red Tart Cherry
  • Peach Lemonade


Many health food stores carry both white and black seed Chia, and some of them offer it in the bulk bins. You can also buy it online through I have one of the black chia seed 1.5 lb bags that they offer on this site, and I love them! This site also offers nutrition facts and other recipe ideas.