protip: hydrated chia

chia is a tiny seed that packs a massive amount of protein and fiber, and boasts high contents of omega 3, antioxidants, calcium, vitamin c, iron, and potassium.

the real magic of chia is that it can absorb its liquid environment—which means that as you digest chia seeds that have been sitting in water or juice or almond milk, they release the liquid that’s plumped them up, keeping you hydrated long after you’ve consumed them.

my favorite preparation is a tablespoon or two of chia in a cup of water with a splash of cherry juice and a dribble of grape juice concentrate; shake it up in a lidded jar and let sit for at least 15 minutes. i love to drink this before a workout so i stay hydrated without having to deal with a sloshy stomach, or in the morning to jump-start my appetite.

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