Chia Seed Muffins (recipe)
Chia seeds are the Olympic gymnasts of the nutrition world. They are tiny, powerful, versatile. Perhaps the only exception is they don’t have to retire by age 18.
Chia seeds have twice the potassium of bananas and three times the antioxidants of blueberries. They contain similar nutrients to flax seeds but don’t have to be ground up to be absorbed by the body. Chia seeds also have a longer shelf life. They are an excellent source of protein (2 Tablespoons = 4 grams), fiber, and omega-3 fatty acids.
In recipes, Chia seeds act as a binder, thickening foods without adding a ton of calories. Sprinkle Chia on yogurt, stir it into smoothies, toss it in cookies, add it to pasta, make energy bites. For the next three weeks, I’ll be featuring some of my favorite Chia seed recipes, starting with these cute little muffins.
I make these Chia Seed Muffins when I just want a fast, basic muffin. They don’t call for any fancy ingredients or tricky steps. They bake up really similar to poppy seed muffins, slightly sweet and dense, with a little added crunch from those tiny Chia seeds. You could add citrus zest, ground cinnamon, or fruit if you want to punch these up a notch, but I kind of like that they are just good, honest no-frill muffins.
Good things come in tiny packages! If the balance beam isn’t your strong suit, just turn on your oven instead.
Chia Seed Muffins
adapted from this recipe
1/2 c. (1 stick) unsalted butter, softened
2/3 c. sugar
3/4 c. plain yogurt or sour cream
2 t. vanilla extract
2 c. whole wheat pastry flour or unbleached all-purpose flour
1/3 c. chia seeds
1/2 t. salt
1/4 t. baking soda
- Preheat the oven to 375 degrees. Line muffin pans with paper liners or lightly grease.
- In the bowl of an electric mixer, cream the butter and sugar until light and fluffy. Blend in the eggs, yogurt and vanilla.
- In a separate bowl, combine the flour, chia seeds, salt and baking soda. Slowly add the dry ingredients to the creamed mixture and blend until just combined.
- Fill each muffin cup 2/3 full of batter. Sprinkle the tops with sugar (optional). Bake until golden brown, 15-20 minutes. Remove from oven and cool slightly before removing from the tin.
Winco or Costco have the best local prices on Chia seeds, but Amazon isn’t too far behind. These TruVibe Organic Chia Seeds are on sale for $5.99/pound (or go with Nature’s Love, 2 pounds for $5/lb.). Amazon has both in stock and ready to ship!
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