When you hear the word “chia,” you might picture a fuzzy green desk ornament. But centuries before they became a quirky house plant, chia seeds were indispensable to the Aztecs, who ate them as food, blended them into medicines, and ground them into oil.

In fact, chia, hemp, and flax—the big three “super seeds”—can all be traced back to ancient cultures. By praising them for their omega-3 oils, antioxidants, and nutrients, we’re just proving that we’re late to the party.

That doesn’t mean we can’t innovate, though. These seeds are so versatile that they mesh well with hundreds of kitchen recipes, making them healthier and yummier at the same time. Check out some surprising uses for all three seeds below.

Chia Seeds

The cool thing about chia seeds is that they absorb liquids and puff up into tiny, jelly-like orbs in just 10–20 minutes. This process makes them a nutritious kitchen shortcut, one that’s rich in calcium, omega-3 fatty acids, and protein, among other goodies.

Bubble tea: Soak chia seeds in juice and you can make your own teeny-tiny boba for bubble tea. Their diminutive size is an asset: they contain fewer carbs and more protein than those sugary tapioca pearls, making them all fluff and all tough.

Pudding: For a dessert that’s nutritious enough for breakfast, steep seeds in almond or soy milk, then add vanilla, a sweetener, and some fruit. Blend it if you want a smoother texture.

Meatballs: Add chia seeds to the meat mix and they’ll be your binder—no eggs, breadcrumbs, or team-building exercises necessary.

Jam: Macerate some berries and add chia seeds to the mix instead of pectin. Whirl it through the food processor to break up chunks, if desired.

Hemp Seeds

Hemp seeds, which are packed with 10 grams of protein per ounce plus vitamin E and zinc, have a nutty flavor that makes food a bit more complex.

Pesto: Swap the pine nuts for hemp seeds when making homemade pesto. Simply add fresh basil, extra-virgin olive oil, and parmesan, then blend.

Nut butter: Toss a cup of seeds, a few tablespoons of oil (preferably hempseed oil, but you could sub in another mild-tasting oil; coconut oil would be delicious), and another few tablespoons of sweetener—raw honey or maple syrup is best—into a food processor. Blend until smooth (or chunky, if that’s your thing).

Oatmeal: Instead of carb-heavy oats, cook up some hemp seeds in milk or water. Add chia seeds and ground flax for more bulk.

Mayonnaise: Whip up a nutty mayo alternative in a food processor by combining five parts hemp seeds, two parts oil, some lemon juice, garlic, and salt.

Flaxseeds

The hull is too tough for our puny human digestive systems, so buy them ground or run them through a coffee grinder. They’re gluten-free and high in magnesium, good fats, antioxidants, and fiber.

Eggs: Flaxseeds make a great vegan alternative for eggs in almost any baked recipe. For each egg, mix 1 tablespoon of flaxseed meal in 3 tablespoons of water. Let it sit for a few minutes to thicken before adding it to the batter.

Porridge: Pour boiling water over flaxseed meal, wait for it to absorb the water, then add salt, sweetener, chopped fruit, and cinnamon.

Butter: Another vegan shortcut! Substitute 3 tablespoons of flaxseed meal for each tablespoon of butter or margarine.

Gravy: To thicken gravy and add nutrients, use ground flaxseeds instead of flour or cornstarch.

Oil-based dressings: Add flaxseed meal to hot water one tablespoon at a time and stir well. Keep adding the meal until it’s about the consistency of oil, and let cool—it’ll thicken more as it does.

All Three

The best advice for using all three seeds can be summed up in five words: just add them to stuff.

• Throw a few tablespoons into a batch of muffins for a nutty crunch.
  
• Put all three into a smoothie with fruit, yogurt, and/or milk. Add some spinach if you want. You’ll never know the seeds are there.
  
• Toss them together with seasonings to make a breading for fish or chicken.
  
• Add them to salads for some reduced-carb crispiness.
  

Photos by Andrew Nawrocki, Groupon

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