Category Archives: Super Foods

7 Easy and Healthy Chia Seeds Recipes

Chia seeds

Why Chia Seeds is considered a Superfood?

Chia seeds are being used since Aztec and Mayan cultures. Warriors include these seeds in their diet as it helped them boost their energy and strength. This is one of the oldest sources of nutrition.

The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds promote heart health, support strong bones, and improve blood sugar management.

Chia seeds are black and white seeds derived from the plant Salvia hispanica. These seeds are said to be originated from Central America.

Nutritional Value:

These seeds are highly nutritious. Let’s take a look at the nutritional value 2 tbsp of these seeds provide.

  • Calories: 138 Kcal
  • Carbohydrates: 11.9 grams
  • Fiber: 8.7 grams
  • Protein: 4.7 grams
  • Fat: 8.7 grams
  • Alpha-Lenolenic Acid(ALA): 5 grams

It also contains a good amount of calcium, iron, magnesium, phosphorus, and zinc.

Benefits of Chia Seeds:

  • High In Fiber – It contains a high amount of fiber that helps in providing many health benefits such as preventing constipation and keeping your digestive tract healthy.
  • High in Omega 3 Fatty acid – The seeds contain poly-unsaturated acid including a good amount of omega 3 acids that help in reducing the risk of heart attacks and other risk factors related to it.
  • May Help in Weight Loss – Good amount of fiber and protein will make you feel fuller for a long time which helps in consuming less amount of calories. Most of the fiber chia seeds contain is soluble fiber. This soluble fiber absorbs water, becomes gel-like, and it expands in your stomach slows down the digestion process, and helps you feel fuller for a longer time.
  • May Help in Reducing Bad Cholesterol – Consuming these seeds can also help in increasing HDL (High-Density Lipoprotein) and lowering LDL (Low-Density Lipoprotein).
  • May Reduce Blood Sugar Levels – Studies have shown that consuming fiber helps in reducing insulin resistance and improves blood sugar levels. Our body is unable to absorb and break down fiber because of that the sugar levels will not spike up.
  • Improves Bone Health – It contains a good amount of calcium, magnesium, and phosphorus which are some essential nutrients that will help in improving bone health.
  • High in Antioxidants – Chia seeds contain a good amount of antioxidants such as chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. These antioxidants provide health benefits by neutralizing reactive molecules also known as free radicals. Free radicals can cause oxidative stress and cell damage resulting in aging and diseases like cancer.
  • Reduce Inflammation – Chia seeds are anti-inflammatory. It contains alpha-linolenic acid which is a type of omega 3 acid that helps in reducing chronic inflammation. Chronic inflammation can lead to health conditions like heart problems and cancer.

Where to buy the best quality chia seeds?

Attar Ayurveda provides the best quality, 100% Natural, NON-GMO Chia Seeds

Chia Seeds for Weight Loss, Omega-3


  • Best Quality
  • Part: Seeds
  • 100% pure and clean
  • Usually Delivered within 3-5 working days anywhere in India
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Chia Seeds Recipes:

Chia Seed Detox Water:

Chia seeds detox water

  1. Take a glass bottle or jar.
  2. Add 1 tbsp of raw or soaked chia seeds to the bottle
  3. Then, add 1½ tbsp of apple cider vinegar and ¼ tbsp of cinnamon to it.
  4. After that, add 1½ liters of water.
  5. Stir properly so that chia seeds won’t stick together.
  6. You can drink this water the whole day and refill it if needed.

Chia Seeds Smoothie:

Chia seeds smoothie

  1. Take ¾ cup of milk in a blender and add a banana.
  2. Then add 1 tbsp of cocoa powder
  3. After that, add 1 tbsp of soaked or raw chia seeds.
  4. Add 2 tbsp of oats (optional) and 1 scoop of natural protein powder.
  5. Pour some normal water or coconut water from the top.
  6. Blend it until you get a smooth consistency.
  7. Now our healthy and tasty smoothie is ready to drink.

Chia Seeds Vegetable Salad:

Vegetable salad

  1. Take a pan and add water to it.
  2. Then, add some seasonal vegetables ¾ cup beans, 1 carrot, and ½ cup corn.
  3. Add salt and black pepper for taste.
  4. Add 1 tbsp of chia seeds to it
  5. After that, add ½ cup of capsicum, 1 tomato, ½ cup tofu or paneer.
  6. Add some salad seasoning, black pepper, dried mint, and oregano
  7. Cover it with a lid and cook it for a few minutes on low heat.
  8. Your salad is ready and you can have it for lunch or dinner.

Chia Seeds Chilla:


  1. Take 4 tbsp of besan in a bowl
  2. Add ½ grated carrots and some chopped beans to it.
  3. Then, add ½ – 1 tbsp grounded chia seeds and add salt and pepper for taste.
  4. Add water and make a semi-thin batter.
  5. Spread the batter on the tava in a circular motion.
  6. Cook from both sides on medium to low heat until its color turns to a golden brown.
  7. You can eat it as a morning breakfast.

Chia seeds pudding:

Chia seeds pudding

  1. Take 1 tbsp of chia seeds in a bowl.
  2. Add milk and ¼ tbsp of Ceylon cinnamon.
  3. Then, add 3-4 tbsp of oats to it and add some more milk.
  4. Mix it well and transfer the mixture to a glass jar in layers.
  5. Add dry fruits, nuts, and seeds like flax seeds, pumpkin seeds, and sunflower seeds accordingly.
  6. Mix it well and keep it in the fridge overnight or for at least 6 hours.
  7. The next morning you can see how thick it is and has a creamy texture.
  8. You can consume it as breakfast or can carry it as a snack.

Chocolate Banana Chia Pudding:

  1. Take half a banana slice and mash it properly in a bowl.
  2. Add 3 tbsp of chia seeds and 1tbsp of cocoa powder.
  3. Then add 1 tbsp of maple syrup
  4. Add ¾ cup of milk and whisk it properly until it is well combined.
  5. Pour the mixture into a cup or a jar.
  6. Then refrigerate it overnight.
  7. You can add slices of banana on top and some shredded dark chocolate.

Strawberry Chia Pudding:

Strawberry pudding

  1. Take 3-4 strawberries and mash them in a bowl
  2. Add 3 tbsp of seeds to it and 1 tbsp of maple syrup.
  3. Add ¾ cup of milk and whisk it well until it is well combined.
  4. Pour the mixture into a cup or a jar.
  5. Refrigerate it overnight.
  6. You can add slices of strawberries on top and some walnuts.


  • Digestive Issues – It has high fiber content and eating chia seeds in excessive amounts can lead to constipation, gas, diarrhea, and bloating. Limited consumption is necessary.
  • Allergies – There are only some rare occasions where people have allergies upon consumption of these seeds. Symptoms of these allergies may include vomiting, diarrhea, or itching on the tongue and lips.
  • On Medication – Chia helps in reducing sugar levels and blood pressure levels. If you are on medications for hypertension or diabetes then make sure to consume them in a limited amount.

Moringa Powder : Benefits, Uses, and Precautions

Why Moringa Tree is known as the ‘Miracle Tree’?

Because every part of that tree such as leaves, bark, seeds, fruit, pod, roots, sap, and oil has medicinal properties.

Moringa oleifera is also known as drum stick tree is mainly used for medicinal purposes because it provides many health benefits.

It is a plant-based superfood that is rich in nutrients. It has:

  • 6 times more potassium than a banana
  • 9 times more iron than spinach
  • 14 times more calcium than milk
  • 2 times more vitamin A than carrot.

Moringa Powder Benefits:

Why is moringa powder good for you?The Health benefits of moringa are listed below:

Lower blood sugar levels

  1. May Lower Blood Sugar Level – It helps in insulin secretion in pancreatic beta cells and also decreases insulin resistance. People dealing with the problem of high blood sugar levels have risks of other health problems which include heart diseases.
  2. Lowers Cholesterol Levels – High cholesterol levels may lead to heart diseases. Studies have shown that consuming moringa can help in lowering cholesterol levels.

helps in asthma

3. Helps in Asthma – Moringa helps in reducing the severity of asthma symptoms and improves lung functions in adults. It has antioxidant and anti-inflammatory properties which help reduce inflammation in bronchial tubes.

4. Improves Skin and Hair Health – It has plenty of antioxidants and anti-inflammatory properties which help improve the health of skin and hair. The antioxidants present in moringa help reduce fine lines and wrinkles on your skin. It also strengthens the hair follicles, improves the skin tone, and is good for acne-prone skin.

Moringa Protects liver

5. Protects the Liver – It has anti-inflammatory properties that help reduce inflammation and liver damage. Moringa helps in restoring liver enzymes which helps in detoxifying blood, producing bile, and fights infections.

6. May Reduce Inflammation – We can say that inflammation is the body’s natural response to injury or infection. It contains isothiocyanates which is an anti-inflammatory compound that helps in reducing inflammation.

Moringa for edema


7. Helps Treat Edema – Edema is a condition in which swelling occurs when excess fluid is trapped in body tissues. But moringa contains anti-inflammatory properties that prevent edema from growing.

8. Improves Digestion – Moringa leaf powder contains antibiotic, anti-microbial, and anti-bacterial properties. It also contains a good amount of fiber that helps prevent digestion-related problems. It also contains a high amount of B vitamins. These B vitamins help treat problems such as constipation, gastritis, ulcerative colitis.

Other Benefits:

Moringa for kidney stones

9. Kidney Stones – It contains a high amount of antioxidants which will help in reducing toxicity levels in the kidney. It lowers the deposition of calcium and oxalate in the kidneys and prevents the formation of kidney stones.

10. Improves Bone Health – Moringa is rich in calcium, phosphorus, and has anti-inflammatory properties that help in conditions like arthritis and problems related to bones.

Moringa in Breastfeeding

11. Breastfeeding – It might be helpful in increasing breast milk production. It contains galactagogue that increases the level of prolactin hormone in women. This increases the flow of mother’s milk.

12. Arsenic Toxicity – Arsenic is a natural semi-metallic chemical found in soil, groundwater, rocks, and consuming it can cause major health complications. Long-term exposure to arsenic can increase the risk of heart diseases and cancer. Some studies have proven that moringa can help in preventing the effects of arsenic.

Moringa Helps in weight loss

13. May Help in Weight Loss – It contains an antioxidant called chlorogenic acid which helps in burning body fat and also maintains blood sugar levels. It is also a good source of fiber which helps in making you feel full and maintains calorie intake.

14. Improve Heart Health – Moringa helps in lowering bad cholesterol levels and reduces the risk of heart diseases. It improves the flow of blood in the body and prevents the deposition of bad cholesterol in the blood vessels.

Moringa powder for body strength

15. Increases Body Strength – Moringa contains many essential nutrients such as protein, vitamins, minerals, calcium, iron which are very helpful in improving strength, and building and repairing muscles.

16. Good for Nervous System – Moringa contains a high amount of vitamin A, C which help in improving brain function and combats neural degeneration. Consuming moringa might stabilize the production of serotonin and dopamine. It will help in dealing with migraine, depression, anxiety, and also improve memory.

Uses for Moringa Powder:

There are many ways through which you can consume moringa powder:

  • A simple way to consume it:


drink moringa powder with water


  1. Take ¼- ½ tablespoon of powder
  2. Consume moringa powder with warm water or honey.
  3. You can consume it during lunch or dinner
  4. Or you can also consume it in the morning on an empty stomach.


how to use moringa powder


  • You can also SPRINKLE it on salad, eggs, pasta, risotto
  • Add this powder while BAKING brownies, muffins, cookies
  • You can also STIR it in soups, dips, sauces, casseroles, stews
  • BLEND it in smoothies, ice cream, juices
  • SHAKE it after adding this powder to apple juice, coconut water


  • Pregnancy – It is safe to use the leaves of the moringa tree. But there isn’t enough evidence to know if other parts of the tree-like bark, roots, and flowers are safe to use during pregnancy. Barks, roots, flowers of the tree contain chemicals that can make your uterus contract. Avoid consuming them.
  • Breast-Feeding – Sometimes it is also used to increase the production of breast milk. It is safe for the mother to consume moringa for the short term. But there is not enough evidence that the moringa is safe for the nursing infant. In that case, please avoid consumption during breastfeeding.
  • Children – It is safe to consume moringa leaf or moringa leaf powder on a short-term basis for at least 2 months.


This content is available for informational and educational purposes only. It does not make any representation or warranties about the accuracy, applicability, fitness, or completeness of the content.

This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified health providers with any questions you may have about a medical condition.