Try adding them to soups or stews as a natural thickening agent. These seeds also add flavour and nutrition to baked goods, such as bread, muffins and homemade crackers. Whole chia seeds can be blended in smoothies, juices or soups. Chia seeds are full of important nutrients. They are an excellent source of omega-3 , rich in antioxidants, and they provide fiber, iron, and calcium.