Spotlight On: Chia Seeds

Love it or hate it, chia seeds are here to stay. It wasn’t too long ago that the now fully acclaimed super food was an obscure grocery store D-lister. Now you can practically find chia seeds before you can find sliced bread. There are good reasons why the chia love has spread like wildfire, so we're here to share why these little guys are more than just a food fad. 

chia seeds

The history behind Chia seeds amplifies its mass appeal. Chia was a staple for ancient Aztec and Mayan civilizations. The word chia is actually the Mayan word for “strength”. The warriors relied on chia for fuel before their ultra long distance treks through the desert. So while we may not be trekking through any desserts, chia seeds have a multitude of benefits for us in the modern world as well.

These little seeds have an impressive nutrient profile. Just two tablespoons provides 11 grams of fiber, 4 grams of protein, omega 3’s and all ten amino acids making it a complete plant protein. A serving of chia seeds has more antioxidants than blueberries and more protein than flax seeds. The fact that the seeds expand and gelatinize when mixed with a liquid are what makes you feel full and satisfied after consuming a small amount. The gelatinous consistency also makes it a great addition to muffins, yogurt, smoothies and puddings. Remember, two tablespoons is about 100 calories so you may want to stick to 1 tablespoon at a time.

One of our favorite ways to use Chia seeds is in our overnight oats. We all know how hectic mornings can be so we love having breakfast ready to go. This is a nutrient packed breakfast that will keep you full and energized.

5-Minute Overnight Oats

Ingredients: (serves 1)

overnight oats
  • Mason jar (because everything looks better in a mason jar)
  • 1/3 cup rolled oats
  • 1/3 cup unsweetened almond or soy milk
  • 1/3 cup plain Greek yogurt
  • 1 tablespoon chia seeds
  • 1 teaspoon cocoa powder
  • 1 teaspoon vanilla extract
  • Optional teaspoon of honey or peanut butter
  • Pinch of cinnamon


Mix together all ingredients in the mason jar and refrigerate overnight. In the morning, add fresh berries or sliced banana and enjoy. Easy as that!

Tovita Trick: blend 1 medium banana with soy or almond milk in above recipe. Add all of the ingredients as instructed. Refrigerate overnight and enjoy your banana overnight oats! 

Glam Granola

Granola is one of those foods that can trick even the most health conscious consumers. What comes to mind when you think granola? Camping, backpacks, breakfast, snacking… are we right? What you may not be thinking of is SUGAR. As with many packaged foods, the serving size of granola is often misleading. If you are eating 1 cup of granola (trust us, it's easy to do) you could easily be mindlessly snacking on more than 550 calories, 28 grams of sugar and over 80 grams of carbs (eeeek). The worst part? You're most likely still feeling lethargic and hungry just a few hours post that brutal sugar spike.

So, how to avoid this fiasco? Make your own! When it's done right, granola makes for a great snack. Enjoy it on its own or use it as a topping over Greek yogurt with fruit. It's about time granola got a makeover. 

Glam Granola Recipe (makes 8 servings):

  • 4 cups oats
  • 1/2 cup coconut flakes
  • 1 cup chopped almonds
  • 1 cup chopped or whole pistachio nuts
  • 1/2 cup raw pumpkin seeds
  • 2 teaspoons flax seeds (and/or chia seeds)
  • 1/2 cup cup goji and/or mulberries
  • ⅓ cup cold pressed extra virgin coconut oil
  • 1/4th cup maple syrup
  • 2 teaspoons cinnamon
  • 2 teaspoons vanilla extract
  • ¼ teaspoon sea salt


1. Preheat oven to 350 degrees and line a baking sheet with tin foil

2. Add the liquid ingredients to the chopped nuts, seeds, and oats and stir until clusters begin to form

3. Spread evenly on baking sheet and bake for 20-25 minutes until granola is golden brown