|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 6g||8%|
|Saturated Fat 1g||4%|
|Total Carbohydrate 181g||66%|
|Dietary Fiber 46g||165%|
|Total Sugars 71g|
|Vitamin C 858mg||4,292%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
In Mexico, chia seeds are often stirred into fruity drinks where they turn gelatinous and add a nice texture to the beverage. Chia can also be used in breads and baked goods, but making chia fresca is one of the quickest, easiest, and a most delicious way to get some chia seeds into your diet.
When the seeds absorb enough liquid, the outer layer creates a gelatinous film around the seed, so you can drink it effortlessly. The seeds themselves have a grassy flavor if you crunch them open, but the jellylike coating keeps the seed intact, preventing the hydrated seeds from imparting any flavor to your beverage.
12 ounces cold, fresh drinking water
1 large lemon
2 teaspoons sugar, or sweetener of choice
1 teaspoon chia seed
Lemon, slice or wedge
Steps to Make It
Gather the ingredients.
Pour water into a glass. Slice lemon in half and squeeze juice into water. Stir in sugar to taste.
Stir chia seeds into lemon water and let sit for about 10 minutes. (During this time, the seeds will absorb water and become gelatinous.) Stir occasionally if seeds seem to be floating or falling to the bottom.
To serve chia fresca, add a slice or wedge of lemon and/or a sprig of mint to glass for garnish. You can also add ice or place in refrigerator to chill.
- To get the most juice out of a lemon, before cutting it roll the whole lemon back and forth on the counter while pressing down firmly. Rolling like this for about 10 seconds will help loosen up the juices inside.
- Fresh chia seeds will float throughout the liquid, while older ones tend to sink to the bottom. It is fine if they sink, but you will just need to stir them up a bit to keep them evenly dispersed.
- If you would like to make a pitcher of chia fresca, simply increase the ingredients to 48 ounces cold, fresh drinking water, 4 large lemons, 1/4 cup sugar or sweetener of choice, and 2 tablespoons fresh chia seed. Follow the directions for making one glass, adding ice if you prefer. Garnish with whole mint leaves, if desired. Mint is very strong and can be overpowering, so it's best to add it just before serving.
- If using granulated sugar or piloncillo (Mexican raw, pure cane sugar), you may want to dissolve it in boiling water first to make a simple syrup—otherwise, it will take a while for it to dissolve in the cold water. Other sweeteners can be used, such as Natural Stevia drops, Equal, or Splenda; start with a small amount and add more to taste.