Pomegranate Chia Tea – A Refreshing Snack and Beverage!

By Kelsie White

Pomegranate Chia Tea – A Refreshing Snack and Beverage!

Nutrition Bites | Week 6

This week on Nutrition Bites, we are going to focus on a drink recipe that can also double as a snack! This week is all about Pomegranate Chia Tea, the importance of hydration, as well as the benefits of chia seeds and green tea.

Pomegranate Chia Tea

(Serves 1)


  • 1-2 green tea bags
  • 2 tablespoons unsweetened pomegranate juice (or any other unsweetened juice or crushed fruit)
  • 2 tablespoons chia seeds
  • 12 oz water
  • Ice cubes


  1. Steep tea bags in water according to package.
  2. Add pomegranate juice and chia seeds and stir well.
  3. Let sit for 15-20 minutes to allow seeds to gel. Add ice and additional water as needed.
  4. Enjoy!
Importance of Hydration 

Maintaining good hydration is essential for good health and well-being. Water is needed in the body for many physiologic processes including maintaining temperature, keeping joints lubricated, delivering nutrients to cells and keeping our organs functioning properly.

When it comes to how much water each individual should drink, there are a couple different rules of thumb to use to determine how much you need. The Daily Dozen, a check list by Dr. Michael Greger, recommends we aim for 60 ounces per day. Another way to calculate a more precise amount is to take your body weight in pounds and divide that number in two to figure out how many ounces you need. For example, if you weight 150 pounds, you should aim to drink 75 ounces of water daily. Either way you slice it, consuming any amount in between 60-75 ounces would be a great goal.

All About Chia Seeds

Now let’s talk more closely about chia seeds. Chia seeds have been dubbed “superfoods” by some and for good reason. They are a good source of plant protein, with 5 grams of protein in 3 tablespoons. They are also a great source of fiber, which can help to balance blood sugars as well as maintain bowel health. Additionally, they also contain the omega-3 fatty acid known as alpha-linolenic acid, or “ALA,” which has also been associated with brain health.

There are many other ways to use chia seeds besides adding them to beverages. Some fun ideas include making Pumpkin Chia Pudding, blending them into smoothies, using a chia “egg” in baking, making Raspberry Chia Jam, adding to oatmeal, or using in salad dressings and sauces. Check out this blog for even more ideas!

Benefits of Green Tea 

My favorite way to enjoy this beverage is using green tea because it tastes great but also because green tea has many health benefits. Green tea is a powerful source of antioxidants and phytochemicals, including polyphenols which have been shown to demonstrate some anti-cancer properties. Additionally, there is some research to suggest that green tea may increase metabolism, and has also been associated with longevity and those living in the “Blue Zones.” Green tea has a relatively low caffeine content, at about ⅓ the amount of a cup of coffee. If green tea isn’t for you, there are many other alternatives that can still be enjoyed such as black teas, herbal teas, and spiced teas. For even more information on the benefits of green tea consumption, check out this article.

Weekly Challenge

And there you have it! Short and sweet, but a simple, healthy habit to add to your week. I want to challenge you to add 3 cups of green tea throughout your week, or even try replacing your morning coffee with a cup of tea.

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