Try this delicious drink with the bonus of fiber and omega 3 fats from chia seeds. If cherries aren’t your thing, just choose another fruit. 

Chia fresca drinks seem to have originated in Mexico and Central America. The basic chia fresca recipe is simply stir together water, chia seeds and a squeeze of lime juice. As the chia seeds sit in the water, they get this gelatinous coating around them and the drink looks like frog spawn, IMHO!  It’s an odd texture to swallow too, so not my favorite. 

Which is best: whole seeds or ground seeds?

But some research has shown that instead of frog spawn i.e. drinking/eating the seeds whole, we get more benefit from chia if we grind them first, just like with flaxseeds. 

Both flaxseeds and chia seeds are great source of omega fats. It’s always been the case that we have to grind the flaxseeds before using them, yet we haven’t done the same with chia seeds. Now it seems we’ve been eating our chia seeds wrong. 

A study showed that the group of postmenopausal consuming 25g/day of ground/milled chia seeds for 10 weeks had significant increases in omega 3 blood levels, but the group that ate whole seeds did not have blood level changes. 

So instead of frog-spawn-like chia fresca, a better way is to put it all in the blender. 

Here is a quick cherry chia fresca recipe for you to try. 

Cherry chia fresca recipe from

Swap the cherries for berries or something more tropical like mango or pineapple. Whatever you fancy. But please remember, you don’t need to add any sweetener to this. So often I see recipes including sweeteners, but you’d eat fruit without extra sugar so no need to add it to the drink either. 

 The 1 tablespoon of chia seeds in this drink gives us about 4g fiber and 2.5g of omega 3 (ALA) fats. Thus along with the cherries, this drink will give you at least 7g of fiber. That’s nearly a third of the RDI (recommended daily intake) for fiber. 

So stay cool, hydrated and fibered!

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