Sauteed Zucchini with Toasted Chia Seeds (and health benefits of chia!)

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by Bianca Osbourne

Deciding to eat whole foods was the best decision I ever made, and it has expanded my horizons and re-invigorated my passion for cooking. Experimenting with new ingredients has not only had incredible benefits for my health, but my new-found career of teaching and writing feel so inspired.ย  One of the ingredients that I simply cannot get enough of is Chia seeds!

Now we all know the wonders of flax, but chia seeds are nutritionally superior to flax, soy and the like because they’re the richest vegan source of Omega-3 fatty acids and dietary fiber.

Chia is excellent for digestion and detoxification, as it absorbs over twelve times its weight in water, in comparison to the seven times of flax. This is amazing because our immunity lies within the health of our guts, and since chia promotes speedy digestive transit time, it removes toxins from our bodies quickly.

This dainty little seeds promotes cardiovascular health, which is quickly becoming a problem for the female population. By normalizing blood pressure and blood cholesterol levels, chia seeds promote a healthy heart and blood vessels. And not only do chia seeds assist joint function and mobility, they boast more calcium than milk and more protein that some meats.

chia seeds

Chia seeds integrate seamlessly into so many recipes. I put chia seeds in smoothies, grind them up and use them in baking; or in this case, toast them and sprinkle them over sautรฉed zucchini. This recipe, like most of my recipes, has a short ingredients list and is simple to prepare. It’s the kind of recipe we can all get behind!

Sauteed Zucchini with Toasted Chia Seeds


  • 1 large zucchini, cut into half moons
  • 3 cloves garlic, minced
  • 2 1/2 tbsp chia seeds
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1 tsp olive oil

Cooking Directions

  1. In a dry skillet heated to medium high heat, add the chia seeds; shaking the skillet frequently. DO NOT walk away from the skillet. When they start to darken in color, remove from the skillet and set aside.
  2. Reduce heat to medium and add the olive oil, garlic, salt and pepper; and cook for 3 minutes, stirring consistently, so it doesn’t burn.
  3. Add the zucchini and increase the temperature to medium high heat, cook stirring occasionally for 7 to 8 minutes, or until the zucchini begins to color.
  4. Remove from heat and stir in chia seeds. Serve hot.

Do any of you include chia seeds in your diet? I’d love to hear your favorite chia seeds recipes!

Bianca Osbourne is a freelance writer and natural foods chef, who focuses on super food recipes for health; which she believes are the best anti aging skincare treatment. Along with a passion for food, she is passionate about a holistic approach to wellness; she educates women on natural birth control and how to take their health into their own hands.

Image Credits:

  • Recipe photo by Bianca Osbourne
  • Chia Seeds photo via Shutterstock

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