Omega-3s. We’ve all heard of them and most of us know that they’re supposed to be good for us. But why are they good for us??? To answer this question I’ll have to start with what omega-3s are. These guys are fatty acids that are found in a variety of foods such as salmon, walnuts, chia seeds, flaxseeds, sardines, mackerel, and many more. Omega-3s are beneficial for heart health by decreasing triglyceride levels, increasing HDL, lowering blood pressure, and decreasing inflammation. All of these are great individually, but together are a recipe for a healthy heart.

Omega-3 fatty acids are also very important during pregnancy, especially the beginning stages, for neural development of the fetus. They are also beneficial for fighting against depression and ADHD! No wonder foods high in omega-3s are referred to as superfoods!

This week I made whole wheat muffins full of chia seeds to get that extra boost of omega-3s in for the day! Chia seeds may be used in a variety of ways such as:

  • Oatmeal topper
  • Yogurt mix in
  • Added into a granola bar recipe
  • Sprinkled onto a salad
  • Use them in place of breadcrumbs
  • Chia seed pudding

If you Google ways to use chia seeds, there are a wide variety of uses so don’t be afraid to get creative and experiment!

Here is my chia seed muffin recipe for that extra omega-3 boost!

Chia Seed Muffins


  • 1 cup wheat bran
  • 1 cup whole wheat flour
  • 1/2 cup sugar
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 2 Tbs chia seeds
  • 1/2 tsp cinnamon
  • 1/8 tsp salt
  • 1/2 cup unsweetened applesauce
  • 1/2 cup butter milk*
  • 1/4 cup olive oil
  • 1 egg


  1. Preheat oven to 350 degrees F and spray muffin tin – makes ~10 muffins.
  2. Combine wheat bran, flour, sugar, baking powder, baking soda, chia seeds, cinnamon, and salt in a bowl.
  3. In a separate bowl, combine remaining ingredients together.
  4. Add the dry ingredients to the wet ingredients and mix until combined.
  5. Using a quarter cup measuring cup, scoop batter into muffin tins and bake for 20-22 minutes until a toothpick is inserted and comes out clean.
  6. Cool for 5 minutes when done and enjoy!!!

*If you don’t have buttermilk, add 1/2 Tbs of vinegar or lemon juice to 1/2 milk for a buttermilk substitute.

Photo credit: Michael Mabry