Chia seeds, hemp seed powder and flaxseed powder are all plant sources high in omega-3 fatty acids (alpha-linolenic acid), which are often deficient in a typical Western diet. Here are a few other similarities as well as some differences between them:


  • High in fibre

  • Can be added to smoothies, porridge, yoghurt or baked goods

  • Single serving size of 1 tablespoon (approximately 10g)

  • Flaxseed powder and chia seeds can both be used as a thickener in smoothies, sauces and soups.


  • They are all high in protein; however, hemp seed powder is the only one that contains complete protein.

  • Chia seeds and flaxseed powder contain higher levels of omega-3 fatty acids compared to hemp seed powder.

  • Chia seeds have a neutral flavour, but flaxseed powder and hemp seed powder have a pleasant nutty flavour

  • Hemp seed powder has a texture similar to chopped nuts and is tasty sprinkled over casseroles, vegetables or salads.

  • They vary in price from the cheapest being flaxseed powder at R0.54 per serving, to hemp seed powder costing R1.33 per serving and chia seeds being the most expensive at R3.75 per serving.

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Do you ever get the feeling that your “get-up-and-go” has gotten up and gone without you? This is a really simple recipe that will take 3 minutes to throw together, but will give you hours of sustained energy.
1 mango, peeled and chopped
2 cups water
½ cup plain yoghurt
2 tbsp raw honey
2 tbsp HCW Oat Bran
1 tbsp HCW Chia Seeds (optional)
  • Place all the ingredients in a blender and mix until smooth.
A little Side note about Chia Seeds
  • Chia seeds are tiny black seeds from the plant Salvia Hispanica, which is related to the mint.
  • This plant grows natively in South America.
  • Chia seeds were an important food for the Aztecs and Mayans back in the day.
  • They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”
  • Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.
  • In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.


power smoothie


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Lemon chia seed muffins
If you have some of our Health Connection Chia seeds in your cupboard, why not try this recipe.   The perfect thing to test them out.  You can’t really even taste them.  The glaze on top is light and has great lemon flavour to go with the muffins.  You could omit the glaze if you are trying to be a little healthier, but it is just so good!


2 cups HCW Gluten Free Flour Mix
3 tbsp HCW Chia Seeds (NEW)
1 tsp baking powder
¼ tsp baking soda
½ tsp salt
8 tbsp butter, softened
1 cup sugar
2 eggs
Zest of 1 lemon
1 tsp vanilla essence
1 cup plain yoghurt
  1. Preheat oven to 180°C (conventional oven) or 160°C (fan assisted oven). Prepare muffin tin with non-stick spray.
  2. In a small bowl combine the flour, chia seeds, baking powder, baking soda and salt. Set aside.
  3. Cream butter and sugar together until light and fluffy. Beat in eggs, 1 at a time. Mix in lemon zest and vanilla essence. Using a spatula mix in the flour and yoghurt until just combined.
Fill muffin tins about 2/3 full. Bake for 18-20 minutes.
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