Hibiscus Chia Seed Ice Cubes
These Hibiscus Chia Seed Ice Cubes are a fun and flavorful way to get in some extra fiber and omega-3s. Easy to make and prep ahead of time.
Fiber is something I feel like all of us should be talking more about. And no, not just for those over 50. Like, yes you young ones. You need fiber too.
Recent studies are showing that people are getting diagnosed with things like colon cancer at younger ages. This isn’t a big surprise considering that a significant number of individuals only get half the recommended amount of fiber needed daily.
Fiber Needs
The recommended intake of fiber is at least 25 grams for women and at least 30 grams for men. And if you are looking to start increasing your fiber, I would suggest taking it slow. Add small amounts of fiber at a time every few days until you are at your goal and make sure to stay properly hydrated as hydration and fiber go hand in hand. This will prevent constipation and also help your gut get used to that increase in fiber.
The Power of Chia Seeds
One of my favorite ways to get in fiber is to add some chia seeds to my meals or beverages. I add them to overnight oats or I’ll make some chia pudding. Chia seeds provide a great amount of fiber, omega-3s and protein, which makes it a worthwhile addition to your day.
Why You’ll Love These Hibiscus Chia Ice Cubes
- Pre-portioned and great to make ahead of time. Prep the ice cubes in advance to have these at the ready in your freezer to use at any time.
- A fun and flavorful way to get extra nutrients. Both the hibiscus tea and the chia seeds provide a great deal of nutrients including fiber, omega-3s and some protein.
- Helps promote hydration. If not a fan of plain water, the ice cubes do infuse flavor into the water you are drinking.
Key Ingredients and Substitutions
- Hibiscus Leaves: You can steep either tea bags or dried hibiscus flowers. Either option is great to use here. Feel free to also experiment with other herbal teas you love.
- Chia Seeds: I would stick to chia seeds for the fiber benefit, but you can always omit if you just want some extra flavor in your water. I would not swap for flaxseeds.
- Lemon: I used fresh lemon, but feel free to swap for a different type of citrus fruit or a splash of your favorite fruit juice.
- Sweetener: Use the sweetener you like. I love using either maple syrup or agave syrup, but you can also use stevia for a sugar-free option.
How to Make Hibiscus Chia Ice Cubes
Boil the water on the stove top or in a tea kettle. Place the tea bags in a pitcher or place the hibiscus flowers in a tea infuser then pour the boiling water over them and brew for 4-5 minutes and allow to cool.
To a large ice cube tray (6-2 inch square ice cube tray) add 1 tsp of chia seeds, 1 tsp maple syrup, 2 tsp lemon juice, and a thin slice of lemon to each cube in the tray.
Pour the tea evenly into each cube in the tray and add additional water if needed to fill the cubes to the top.
Place the ice cube tray in the freezer to freeze completely. When ready to enjoy take 1-2 cubes and place in a mug and pour boiling water over it to thaw the cube. Stir well and enjoy.
Expert Tips
- Stick to 1-2 cubes. While fiber is great, if you overload with too much fiber, you might feel constipated, so stick to the amount your gut can tolerate.
- Adjust the flavorings to your liking. Add more or less lemon juice or sweetener based on your own personal preference.
- Not a fan of lemon, try other juices. You can make this with orange juice or cranberry juice to help further sweeten if you don’t like the tartness of lemon.
- The chia seeds will sink to the bottom. This is normal. You can always give the water a shake or stir as you enjoy it.
- Whenever consuming more fiber, always hydrated. Proper hydration when consuming fiber-rich foods can help with avoiding issues like constipation.
Frequently Asked Questions
Either way works. When it’s colder I like to just melt one cube in some boiling water. The cube will melt and cool the water enough to make it comfortable to drink. To enjoy cold, just add a cube to a cup of water or water bottle and it will diffuse over time as it melts.
Yes! Consume the amount you feel comfortable consuming. If trying for the first time, start with 1 teaspoon, about the same amount used in one of these chia ice cubes. You can then start slowly incorporating more as desired or spread out additional teaspoons throughout the day. Generally, aiming to consume 1 tablespoon of chia seeds a day (does not have to be all at once) is a great way to get in an adequate amount of omega-3s.
You can eat too much of any food, including chia seeds. While chia seeds have a lot of benefit like fiber, too much fiber at once can lead to constipation. This is especially true if you are just starting to incorporate more fiber-rich foods. Definitely give your body time to adjust to the amount before adding more in.
Chia seeds are rich in omega-3s and fiber. Omega-3s are important essential fats that help support the function of the cells in our body, but also may be associated with reduced inflammation and heart disease risk. The fiber in chia seeds is primarily soluble fiber, which can help support a healthy gut and may also lower LDL cholesterol. These components along with the other antioxidants in chia seeds make them a great option to incorporate into meals you love.
More Add Ins To Try
Feel free to change things up and mix any of the following options into the ice cube mix:
- Frozen Berries: Try blueberries, strawberries, raspberries or a mix of it all to replace or include with the lemon slices.
- Ginger: Grate some ginger into the ice cube trays for an extra spicy kick.
- Herbal Teas: You can swap the hibiscus tea for your favorite fruity herbal tea to change things up.
More Gut Health Supporting Recipes
- Easy Blueberry Chia Pudding
- Roasted Lentil Potato Salad
- 20 Minute Green Goddess Pasta Salad
- Easy Apple Pie Overnight Oats
- Crispy Roasted Sweet Potato Black Bean Bowls
Hibiscus Chia Seed Ice Cubes
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 6 ice cubes 1x
- Category: Beverages
- Method: No Cook
- Cuisine: American
- Diet: Vegan
Description
These Hibiscus Chia Seed Ice Cubes are a fun and flavorful way to get in some extra fiber and omega-3s. Easy to make and prep ahead of time.
Ingredients
- 2 cups of water
- 2 hibiscus tea bags or 2 tbsp of dry hibiscus flowers
- 6 tsp chia seeds
- 6 tsp maple syrup or more to preference
- 12 tsp lemon juice
- Sliced lemon as desired
Instructions
- Boil the water on the stove top or in a tea kettle. Place the tea bags in a pitcher or place the hibiscus flowers in a tea infuser then pour the boiling water over them and brew for 4-5 minutes and allow to cool.
- To a large ice cube tray (6-2 inch square ice cube tray) add 1 tsp of chia seeds, 1 tsp maple syrup, 2 tsp lemon juice, and a thin slice of lemon to each cube in the tray.
- Pour the tea evenly into each cube in the tray and add additional water if needed to fill the cubes to the top.
- Place the ice cube tray in the freezer to freeze completely. When ready to enjoy, take 1-2 cubes and place in a mug and pour boiling water over it to thaw the cube or place in a water bottle to keep your water cold. Stir well and enjoy.
Notes
Stick to 1-2 cubes. While fiber is great, if you overload with too much fiber, you might feel constipated, so stick to the amount your gut can tolerate.
Adjust the flavorings to your liking. Add more or less lemon juice or sweetener based on your own personal preference.
Not a fan of lemon, try other juices. You can make this with orange juice or cranberry juice to help further sweeten if you don’t like the tartness of lemon.
The chia seeds will sink to the bottom. This is normal. You can always give the water a shake or stir as you enjoy it.
Whenever consuming more fiber, make sure to stay properly hydrated. Proper hydration will help with avoiding issues like constipation. Â
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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