By simply adding chia to your favorite lunches, you can load up on omega-3 fatty acids to help with concentration. Plus, the slow-releasing energy will help prevent the slump in the middle of the day that often strikes when you haven’t had a good lunch.
You can add chia to anything you already enjoy, so if you’re getting tired of packing the same lunch but you’re stumped for ideas, get some inspiration from the following list. Just bring some chia seeds packed in a small canister and sprinkle them over any of the following:
Green leafy salads
Leftovers
Soups
Pasta salads
Salad wraps
Quesadillas
Nachos
Sandwiches
Classic Peanut Butter and Jelly Sandwich
Preparation time: 2 minutes
Yield: 1 serving
2 slices whole-grain bread
1 tablespoon crunchy peanut butter
1 tablespoon raspberry jelly
1 tablespoon whole chia seeds
Coat one slice of bread with the peanut butter and the other slice of bread with the jelly.
Sprinkle the chia seeds on top of the peanut butter, and place the jelly-coated bread on top, jelly side down.
Per serving: Calories 333 (From Fat 121); Fat 13g (Saturated 2g); Cholesterol 0mg; Sodium 278mg; Carbohydrate 43g (Dietary Fiber 9g); Protein 13g.
Tuna Mayonnaise Wrap
Preparation time: 10 minutes
Yield: 1 serving
One 3-ounce pouch of tuna in water
1 tablespoon light mayonnaise
1 teaspoon canned corn
1 tablespoon whole chia seeds
Salt, to taste
Pepper, to taste
1 whole-wheat tortilla
1/2 cup chopped iceberg lettuce
In a small bowl, mix the tuna with the mayonnaise, corn, and chia seeds; season with salt and pepper.
Spread the mixture in the center of the tortilla, top with the lettuce, and roll up.
Per serving: Calories 244 (From Fat 106); Fat 12g (Saturated 2g); Cholesterol 5mg; Sodium 599mg; Carbohydrate 30g (Dietary Fiber 7g); Protein 6g.
Pesto Chicken Sandwich
Preparation time: 10 minutes
Yield: 1 serving
1⁄3 cup cooked shredded chicken
1 tablespoon basil pesto
1 tablespoon light mayonnaise
1 tablespoon whole chia seeds
Salt, to taste
Pepper, to taste
2 slices rye bread
1 tomato, finely sliced
1 small handful of iceberg lettuce, washed
In a small bowl, mix the chicken, pesto, mayonnaise, and chia; stir well to combine.
Season with the salt and pepper and spoon the mixture onto a slice of rye bread.
Spread the tomato evenly over the chicken pesto mix, and top with the lettuce.
Close the sandwich with the other slice of rye bread.
Per serving: Calories 437 (From Fat 187); Fat 21g (Saturated 4g); Cholesterol 49mg; Sodium 791mg; Carbohydrate 41g (Dietary Fiber 9g); Protein 22g.