Barrie Rogers

Article / Updated 08-28-2023

Fiber is mainly found in fruits, vegetable, legumes, and whole grains, but chia is also a fantastic source of fiber, providing 5 g of fiber per 15 g serving of chia. This equates to 20 percent of the fiber you need in a day. That’s a lot of fiber for such a small portion of food with little calories! Fiber (or what your grandma may have referred to as “roughage”) is the part of food that your body can’t digest. Even though the body can’t digest it, fiber provides many health benefits and is essential for a healthy diet. Unlike fats, proteins, or carbohydrates, which your body breaks down and absorbs, fiber isn’t digested by your body — it passes through the digestive system relatively intact. Why fiber matters Most people know that we need fiber in the diet, but not everyone knows why. Here’s what fiber does for you: Helps you maintain a healthy weight: Because chia is high in fiber, it helps to make you feel fuller longer, reducing cravings for unhealthy foods. This can help maintain a healthy body weight. Reduces constipation: Dietary fiber adds weight and bulk to stools and softens it, making it easier to pass and decreasing the chance of constipation. When you’re increasing your fiber intake, make sure you’re drinking plenty of water. Otherwise, you could end up getting constipated — the opposite of the effect you’re looking for. Aim for drinking at least eight 8-ounce glasses of water per day. Lowers cholesterol levels: Soluble fiber (see the nearby sidebar) may help lower total blood cholesterol levels by reducing LDL (bad) cholesterol. Studies have revealed that viscous fibers, like the soluble fiber in chia, are most effective in reducing blood cholesterol levels. Reduces the risk of cardiovascular disease: Fiber is proving to have other heart-healthy benefits such as reduced blood pressure and inflammation, which help in the fight against cardiovascular disease. Reduces the risk of hemorrhoids: A high-fiber diet lowers the risk of developing hemorrhoids. And that’s something we can all get behind (no pun intended). Controls blood sugar levels: The soluble fiber found in chia slows the absorption of sugar, helping to balance blood sugar levels. This is great for people with diabetes because it provides a natural way to help balance blood sugar levels. How much fiber is enough When it comes to fiber, the experts always say to eat more. But how much more often isn’t clear. Depending on your age and gender, you should try to consume 20 g to 38 g of dietary fiber per day. (Fiber intake can be reduced a little for children.) Gender Age 50 or Younger Over Age 50 Male 38 g 30 g Female 25 g 21 g Most Americans eat less than 15 g of fiber a day, which is why so many Americans suffer from diseases such as irritable bowel syndrome (IBS). Each 15 g serving of chia provides 5 g of fiber, which gets you well on your way to reaching your goal. You can also increase your fiber intake by eating more fruits, vegetables, beans, lentils, and whole grains.

Article / Updated 06-20-2019

Pancakes and waffles are always such a treat and a lovely weekend breakfast to enjoy with the whole family. Kids love them, and adding the extra toppings and experimenting with what goes well with which ingredients is all part of the fun of lazy mornings where family time is precious. Chia can play a part in these not-so-healthy recipes by adding to the nutrient value of your treats. So, if you’re going to splurge and make pancakes with whole milk and add all the guilt-laden extras like syrup and chocolate, go ahead and add some chia seeds and lessen the guilt. Pancakes with Chia Seeds Credit: ©iStockphoto.com/RyanJLane Preparation time: 10 minutes Cook time: 20 minutes Yield: 4 servings 1 cup flour 1 tablespoon baking powder 1 tablespoon sugar Pinch of salt 4 tablespoons whole chia seeds 2 eggs, beaten 2 tablespoons butter, melted and cooled, plus extra for frying 1 cup milk Preheat the oven to 200 degrees F. In a large bowl, combine the flour, baking powder, sugar, salt, and chia, and mix well. Make a well in the center of the dry ingredients, and beat in the eggs, butter, and milk. If you have a pouring jug, transfer the mixture to the jug for easier pouring. In a large frying pan over medium heat, heat some butter. Pour the batter onto the hot frying pan to make your pancakes. You should be able to fit 2 or 3 pancakes on a large frying pan. Cook until the surface of the pancakes has some bubbles and a few have burst, around 1 to 2 minutes. Flip the pancakes carefully with a spatula and cook the other side, another 1 to 2 minutes. Transfer the pancakes to a baking sheet and keep them warm in the oven. Continue cooking your pancakes with more butter and the remaining batter. You should be able to make 8 to 10 pancakes from this amount of batter. Per serving: Calories 301 (From Fat 122); Fat 14g (Saturated 6g); Cholesterol 114mg; Sodium 400mg; Carbohydrate 35g (Dietary Fiber 5g); Protein 10g. Add your favorite toppings — such as pure maple syrup, confectioner’s sugar, jam, honey, chocolate syrup, whipped cream, or whatever else you like. You can also try adding healthier toppings such as chopped fruits, nut butters, and natural sugar alternatives (like stevia), with lemon or lime juice. Adding extra chia seeds as a topping will increase the nutrient value further, so go ahead and use more chia! Chia Seed Waffles Preparation time: 10 minutes Cook time: 20 minutes Yield: 6 servings 6 eggs 1/3 cup melted butter 1 cup milk 1 teaspoon vanilla extract 1/3 cup sugar 2 cups flour 1/2 teaspoon salt 1 tablespoon baking powder 4 tablespoons whole chia seeds 12 tablespoons pure maple syrup 2 tablespoons confectioner’s sugar 1 cup strawberries 6 tablespoons sweetened whipped cream 2 tablespoons whole chia seeds, for garnish Preheat a waffle iron to high heat. In a large bowl, beat together the eggs, butter, milk, and vanilla. In a separate medium bowl, mix together the sugar, flour, salt, baking powder, and chia. Add the dry ingredients to the wet and mix thoroughly using a wire whisk. Transfer the batter to a pouring jug, if you have one, and pour the batter onto the waffle iron. This recipe makes around 6 large waffles, depending on the size of your waffle iron. Close the lid of the waffle iron and wait around 4 minutes or until the indicator shows that the waffles are ready. Place a waffle on each of 6 serving plates. Drizzle each plate with maple syrup and sprinkle the confectioner’s sugar evenly among the servings. Divide the strawberries evenly among the plates. Add a tablespoon of sweetened whipped cream to each serving. Garnish with chia. Per serving: Calories 578 (From Fat 198); Fat 22g (Saturated 11g); Cholesterol 225mg; Sodium 493mg; Carbohydrate 82g (Dietary Fiber 5g); Protein 14g. To make this dish a little healthier, swap the toppings for a mixture of fresh fruits and yogurt.

Article / Updated 04-21-2017

By simply adding chia to your favorite lunches, you can load up on omega-3 fatty acids to help with concentration. Plus, the slow-releasing energy will help prevent the slump in the middle of the day that often strikes when you haven’t had a good lunch. You can add chia to anything you already enjoy, so if you’re getting tired of packing the same lunch but you’re stumped for ideas, get some inspiration from the following list. Just bring some chia seeds packed in a small canister and sprinkle them over any of the following: Green leafy salads Leftovers Soups Pasta salads Salad wraps Quesadillas Nachos Sandwiches Classic Peanut Butter and Jelly Sandwich Credit: ©iStockphoto.com/marilyna Preparation time: 2 minutes Yield: 1 serving 2 slices whole-grain bread 1 tablespoon crunchy peanut butter 1 tablespoon raspberry jelly 1 tablespoon whole chia seeds Coat one slice of bread with the peanut butter and the other slice of bread with the jelly. Sprinkle the chia seeds on top of the peanut butter, and place the jelly-coated bread on top, jelly side down. Per serving: Calories 333 (From Fat 121); Fat 13g (Saturated 2g); Cholesterol 0mg; Sodium 278mg; Carbohydrate 43g (Dietary Fiber 9g); Protein 13g. Tuna Mayonnaise Wrap Preparation time: 10 minutes Yield: 1 serving One 3-ounce pouch of tuna in water 1 tablespoon light mayonnaise 1 teaspoon canned corn 1 tablespoon whole chia seeds Salt, to taste Pepper, to taste 1 whole-wheat tortilla 1/2 cup chopped iceberg lettuce In a small bowl, mix the tuna with the mayonnaise, corn, and chia seeds; season with salt and pepper. Spread the mixture in the center of the tortilla, top with the lettuce, and roll up. Per serving: Calories 244 (From Fat 106); Fat 12g (Saturated 2g); Cholesterol 5mg; Sodium 599mg; Carbohydrate 30g (Dietary Fiber 7g); Protein 6g. Pesto Chicken Sandwich Preparation time: 10 minutes Yield: 1 serving 1⁄3 cup cooked shredded chicken 1 tablespoon basil pesto 1 tablespoon light mayonnaise 1 tablespoon whole chia seeds Salt, to taste Pepper, to taste 2 slices rye bread 1 tomato, finely sliced 1 small handful of iceberg lettuce, washed In a small bowl, mix the chicken, pesto, mayonnaise, and chia; stir well to combine. Season with the salt and pepper and spoon the mixture onto a slice of rye bread. Spread the tomato evenly over the chicken pesto mix, and top with the lettuce. Close the sandwich with the other slice of rye bread. Per serving: Calories 437 (From Fat 187); Fat 21g (Saturated 4g); Cholesterol 49mg; Sodium 791mg; Carbohydrate 41g (Dietary Fiber 9g); Protein 22g.

Article / Updated 04-21-2017

These recipes are easy to make and packed full of healthy ingredients with a good mix of spice and flavor. By adding chia seeds to your main meals, you pack in extra nutrients that are essential to keep your family healthy and full of energy. Sometimes all you really need is one pot to make a delicious meal. One-pot recipes are fantastic for making more of what you need and getting two or three days out of one recipe. Just refrigerate it and reheat it the next day — it’ll probably taste even better because the ingredients have had a chance to mingle longer. Braised Lamb Shanks with Cannellini Beans Credit: ©iStockphoto.com/JoeGough Preparation time: 15 minutes Cook time: 2-1/2 hours Yield: 4 servings 2 tablespoons olive oil 1 large onion, thinly sliced 4 large lamb shanks 4 carrots, peeled and chopped 2 celery sticks, trimmed and thinly sliced 1 garlic clove, peeled and crushed One 15-ounce can cannellini beans, drained and rinsed One 15-ounce can chopped tomatoes 1 cup red wine Zest and juice of 1 orange 2 bay leaves 1 small bunch of rosemary 1 cup vegetable stock 2 tablespoons whole chia seeds Salt and pepper, to taste 2 tablespoons chopped parsley, for garnish Preheat the oven to 325 degrees F. In a large ovenproof casserole dish or Dutch oven, heat the oil and sauté the onion for 5 minutes. Add the lamb shanks and cook for 5 minutes, until the lamb is browned on all sides. Remove the lamb shanks with a slotted spoon and set aside. Add the carrots and celery to the dish, and sauté the vegetables for another 5 minutes. Add the garlic to the dish, and cook for another 1 minute. Return the lamb shanks to the dish. Add the beans, tomatoes, and wine to the dish and stir well. Add to the dish the orange zest and juice, bay leaves, rosemary, and vegetable stock and stir well. Bring to a boil, and then cover the dish and cook in the oven for 1 hour. Turn the lamb shanks over in the stock, and return to the oven for another 1-1/2 hours, until the lamb is tender. Remove the bay leaf, add the chia, season with salt and pepper, and stir well to combine the seeds evenly throughout the dish. Garnish with parsley and serve hot from the oven. Per serving: Calories 597 (From Fat 254); Fat 28g (Saturated 9g); Cholesterol 157mg; Sodium 916mg; Carbohydrate 34g (Dietary Fiber 11g); Protein 50g. Creamy Chia Chicken Preparation time: 15 minutes Cook time: 1 hour 25 minutes Yield: 8 servings 1/2 cup diced bacon pieces, uncooked 8 pieces of chicken on the bone (breasts, thighs, drumsticks) 2 tablespoon milled chia seeds 1/2 cup dry white wine 1 cup vegetable stock 2 large leeks 1 pound new potatoes 6 tablespoons sour cream 2 teaspoon Dijon mustard 2 tablespoons chopped fresh tarragon Salt and pepper, to taste Preheat the oven to 325 degrees F. In a large ovenproof casserole dish or Dutch oven over high heat, add the bacon pieces. Cook for about 1 minute, until the fat starts to come out of the bacon. Add the chicken pieces and cook for 5 to 10 minutes, turning occasionally until lightly browned. Sprinkle the chia over the chicken and stir well. Add the wine and scrape the bottom of the dish to incorporate all the juices from the cooking. Add the vegetable stock and bring to a boil. Wash and trim the leeks and cut into 1-inch pieces. Wash the potatoes and add to the dish with the leeks. Add the sour cream and Dijon mustard to the dish and return to a simmer. Cover the dish, lower the heat, and gently simmer for another 15 minutes. Place the dish in the oven for 1 hour. Remove the dish from the oven, add the tarragon, and stir well. Season with salt and pepper. Per serving: Calories 242 (From Fat 60); Fat 7g (Saturated 2g); Cholesterol 81mg; Sodium 349mg; Carbohydrate 14g (Dietary Fiber 2g); Protein 30g. Serve freshly steamed greens such as broccoli or snap peas on the side of this dish to add more nutrients.

Article / Updated 04-21-2017

Chia seeds can help you ensure that your children get good nutrition throughout the day. Try the following ways to include chia at kids’ snack time: Trail mix: Add a couple spoons of chia throughout the mix. Yogurt: Mix chia through their favorite yogurts. Fruit: Dip cut-up pieces of fresh fruit into a bowl of chia. Cheese: Add chia to a grilled cheese sandwich. Whole-grain cereal: Sprinkle chia over healthy cereals. Fruit smoothie: Add milled chia to the smoothie and blend. Mini Pizzas Credit: ©iStockphoto.com/bernashafo Preparation time: 5 minutes Cook time: 10 minutes Yield: 6 servings 1 tablespoon olive oil 1 small onion One 15-ounce can chopped tomatoes 2 tablespoons tomato paste 1/2 cup vegetable stock 1 teaspoon soft brown sugar 1 teaspoon balsamic vinegar 1 teaspoon dried oregano 2 tablespoons milled chia seeds Salt, to taste Pepper, to taste 6 small round pitas 6 cherry tomatoes 1 red or yellow bell pepper 18 pieces of pepperoni 1/4 cup olives 1 cup grated mozzarella cheese 1/4 cup sweet corn In a medium frying pan, heat the oil over medium heat. Chop the onion, add it to the frying pan, and cook for 5 to 6 minutes. Add the chopped tomatoes, tomato paste, vegetable stock, brown sugar, vinegar, and oregano, and cook for another 10 minutes. Remove from the heat, and transfer to a blender. Add the milled chia seeds and blend until smooth. Season with salt and pepper. Preheat the broiler to high. Toast the pitas under the grill for 2 to 3 minutes and remove. Spread the pizza sauce evenly among the 6 pitas and store any remaining sauce covered in the refrigerator for up to three days. Cut the cherry tomatoes in half if you’re using them for eyes as part of a face. Thinly slice the bell pepper. Top each pita with a mixture of the tomatoes, bell pepper, pepperoni, olives, cheese, and corn, making faces if you feel like it. Place under the grill for approximately 4 minutes, until the cheese melts. Per serving: Calories 236 (From Fat 92); Fat 10g (Saturated 4g); Cholesterol 21mg; Sodium 748mg; Carbohydrate 27g (Dietary Fiber 4g); Protein 10g. Cheesy Chia Potato Skins Preparation time: 15 minutes Cook time: 1 hour 10 minutes Yield: 8 servings 2 large baking potatoes 1 tablespoon olive oil 4 strips bacon 1/2 teaspoon paprika (optional) 1/4 cup grated cheddar cheese 1/4 cup grated mozzarella cheese 3 scallions, chopped 2 tablespoons whole chia seeds 1⁄3 cup sour cream 2 tablespoons fresh chives, chopped Preheat the oven to 400 degrees F. Scrub the potatoes clean, prick with a fork all over, and brush with the oil. Place in the oven and bake for 40 minutes, until cooked through. Cut the bacon into small pieces, and place in a medium frying pan. Cook for 5 to 6 minutes, tossing occasionally, until the bacon is lightly browned. Cut the potatoes in half, and scoop out the flesh with a spoon, leaving a thin layer of potato so that the skins remain firmly intact. Cut each potato in half again lengthways, to make wedges. Place the potatoes on a baking sheet and sprinkle the paprika over the potatoes (if desired). Top with half the bacon pieces. In a small bowl, mix the cheddar and mozzarella cheeses, scallions, and chia seeds. Sprinkle the mixture over the potatoes. Top with the remaining pieces of bacon. Return the potato skins to the oven until golden and crispy. Meanwhile, in a separate bowl, mix together the sour cream and chives. Serve the dip alongside the potato skins. Per serving: Calories 119 (From Fat 69); Fat 8g (Saturated 3g); Cholesterol 15mg; Sodium 123mg; Carbohydrate 8g (Dietary Fiber 2g); Protein 5g.

Article / Updated 04-21-2017

The basics to a good salad are fresh produce and a good mix of flavor and textures, but chia seeds are always a welcome addition. Use whole chia seeds in salads because the seeds add a little crunch and pack in the nutrients without affecting the flavor. However, if you prefer milled chia seeds, simply mix the milled seeds with the salad dressing before dressing the salad, and you can still benefit from all the extra nutrients. Chia Chicken and Avocado Salad with Honey Mustard Dressing Credit: ©iStockphoto.com/davidf Preparation time: 15 minutes Cook time: 8–10 minutes Yield: 2 servings 2 boneless, skinless chicken breasts Salt and pepper, to taste 2 tablespoons olive oil 2 cups chopped spinach 2 cups mixed baby salad leaves 1 cup cherry tomatoes 1 large avocado 1/2 cup crumbled feta cheese 1/4 cup toasted pine nuts 2 tablespoons whole chia seeds Honey Mustard Dressing (see the following recipe) Slice the chicken breasts into thin, long strips and season well with salt and pepper. In a frying pan, heat the oil over medium heat; add the chicken strips to the pan and cook for 8 to 10 minutes, stirring occasionally until the chicken is nicely browned and cooked through. Set aside. In a large bowl, combine the spinach and baby salad leaves. Wash and cut the cherry tomatoes in half. Peel the avocado and cut it into slices, removing and discarding the center stone. Add the tomatoes, avocado, cheese, pine nuts, and chia to the bowl of salad leaves. Pour the Honey Mustard Dressing over the salad and mix everything together with clean hands so that all the leaves get dressed with the oil. Add the cooked chicken strips on top. Serve immediately. Honey Mustard Dressing 2 tablespoons extra-virgin olive oil 1 tablespoon freshly squeezed lemon juice 1 teaspoon English mustard 1 teaspoon honey Salt and pepper, to taste In a small mason jar, mix all the ingredients. Put the lid on the jar, and shake vigorously until well combined. Per serving: Calories 878 (From Fat 610); Fat 68g (Saturated 14g); Cholesterol 107mg; Sodium 765mg; Carbohydrate 32g (Dietary Fiber 16g); Protein 42g. Spicy Chorizo and Goat Cheese Chia Salad with Herb Dressing Preparation time: 20 minutes Cook time: 10 minutes Yield: 4 servings 1 cup goat cheese Pepper, to taste 1 tablespoon olive oil One whole 8-ounce chorizo sausage 1 cup cherry tomatoes 1/2 cup pickled beetroot, drained 6 cups baby salad leaves 1/4 cup hazelnuts, lightly toasted 2 tablespoons whole chia seeds Herb Dressing (see the following recipe) On an ovenproof plate, place the goat cheese and top with pepper. Place the plate under a medium grill for about 8 minutes, until the cheese is melted. In a frying pan, heat the oil over medium heat; add the sausage and fry for about 5 minutes, until the juices start to run. Remove the sausage from the pan and slice it thinly and again in half so they’re semicircle-shaped small pieces. Set aside. Cut the cherry tomatoes in half and add to the frying pan that the sausage was cooked in; cook for 1 minute so that the juices from the sausage cover the tomatoes and they start to cook. Remove the tomatoes from the heat and set aside. Chop the beetroot into 1-inch cubes and place on paper towel to absorb the excess liquid. Put the salad leaves on a large serving plate, and top with the beetroot, hazelnuts, and chia. Sprinkle the sausage and tomatoes over the salad. Scatter the goat cheese on top of the salad. Pour the Herb Dressing over the salad. Serve immediately. Herb Dressing 6 tablespoons extra-virgin olive oil 2 tablespoons red wine vinegar 1 tablespoon chopped parsley 1 teaspoon honey Salt and pepper, to taste In a mason jar, combine all the ingredients. Put the lid on the jar and shake vigorously until well combined. Per serving: Calories 672 (From Fat 529); Fat 59g (Saturated 17g); Cholesterol 85mg; Sodium 1,059mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 22g.

Article / Updated 04-21-2017

Fresh fish makes a great meal. All you have to do with most types of good-quality fresh fish is fry it in a little olive oil, and it makes a great supper. To add chia, simply sprinkle some whole seeds over your cooked fish. Fish is a great source of omega-3 fatty acids, so when you add chia to your fish dinners you get a double-whammy hit of omega-3s that your heart, mind, and body will thank you for. Pan-Fried Salmon and Creamy Chia Cabbage Credit: ©iStockphoto.com/stocksnapper Preparation time: 15 minutes Cook time: 15 minutes Yield: 4 servings 1/2 large savoy cabbage, chopped 2 tablespoons olive oil 1 onion, finely diced 1 tablespoon white wine vinegar 1⁄3 cup dry white wine 1/2 cup full-fat cream 1 tablespoon milled chia seeds 1 tablespoon chopped fresh chives 1 tablespoon chopped fresh parsley 4 salmon filets Salt and pepper, to taste Bring a large saucepan of water to a boil over high heat. Add the cabbage and cook for 1 minute. Drain through a colander and rinse with cold running water. Drain again and set aside to dry, using paper towels to dab away any excess liquid. In a large frying pan, heat 1 tablespoon of the oil over high heat. Add the onion and cook for 5 minutes. Add the cabbage and cook for another 3 minutes. Add the vinegar and cook for another 1 minute, until evaporated. Add the wine and cook until reduced by half. Stir in the cream, bring to a boil, and season to taste. Remove from the heat and stir in the chia until well incorporated. Add the chives and parsley and stir well. Cover and keep warm. In a separate large frying pan, heat the remaining 1 tablespoon of oil over medium heat. Add the salmon and cook for 3 minutes on each side, until the fish is cooked through. Season with salt and pepper. Serve the cooked salmon with the still-warm creamy chia cabbage. Per serving: Calories 587 (From Fat 283); Fat 32g (Saturated 10g); Cholesterol 178mg; Sodium 402mg; Carbohydrate 10g (Dietary Fiber 3g); Protein 64g. Shellfish Spaghetti with Chia Preparation time: 20 minutes Cook time: 20 minutes Yield: 4 servings 2 pounds fresh mussels, debearded 3 large tomatoes 1 pound spaghetti 1 cup raw prawns, shelled and deveined 1 onion, peeled and thinly sliced 1 cup dry white wine Juice of 1 lemon 2 sprigs fresh tarragon, stalks removed 1/4 cup full-fat cream 2 tablespoons whole chia seeds Salt and pepper, to taste Wash the mussels thoroughly and discard any shells that are open or broken (they aren’t fresh and are unsafe to eat). Cut X’s into the bottom of the tomatoes and put them in boiling water for a few minutes to soften. Remove the skins and the seeds from the tomatoes and chop the flesh into small cubes. Set aside. Bring a large saucepan of salted water to a boil and cook the spaghetti for 8 to 10 minutes or according to the package instructions. In a separate large saucepan, place the cleaned mussels. Add the prawns, onion, and wine. Bring to a boil over high heat; then simmer for 5 minutes. Remove from the heat and drain, reserving the cooking liquid in a saucepan. Discard any unopened mussels. Add the lemon juice to the pan of reserved cooking water. Bring the saucepan of cooking water to a boil over high heat and simmer until it reduces by half. Cut the tarragon leaves into strips and add to the liquid. Stir in the cream. Add the tomatoes to the sauce, stir, and cook for another 2 minutes. Add the mussels, prawns, and drained spaghetti to the sauce and stir. Add the chia, stir well to combine, and season with salt and pepper. Serve immediately. Per serving: Calories 653 (From Fat 109); Fat 12g (Saturated 5g); Cholesterol 96mg; Sodium 613mg; Carbohydrate 101g (Dietary Fiber 9g); Protein 33g.

Article / Updated 04-21-2017

A vegetarian diet can be beneficial to health if you make sure to meet your body’s nutritional requirements. Chia seeds are a complete protein, so they can help meet those needs. On average, vegetarians consume a lower proportion of calories from fat and generally have a lower body mass index (BMI), which has drawn more people to a plant-based diet. Chia Quiche with Broccoli and Mushrooms Credit: ©iStockphoto.com/modesigns58 Preparation time: 1 hour Cook time: 45 minutes Yield: 6 servings 1-3/4 cups whole-wheat pastry flour 1/4 cup milled chia seeds 1/4 teaspoon salt 1⁄3 cup sunflower oil 1⁄3 cup water 1 tablespoon extra-virgin olive oil 3/4 cup porcini mushrooms 3/4 cup white button mushrooms 3 garlic cloves, minced 1 tablespoon dry basil 1 cup broccoli, diced 2-3/4 cups silken tofu, crumbled 2 tablespoons vinegar 2 tablespoons sunflower oil 1/2 teaspoon sea salt 1/2 cup chia gel (see the Note) In a large bowl, sift the flour; add the milled chia seeds and salt. Add the sunflower oil and mix to combine. Add the water and mix into a soft dough. On a worktop, sprinkle some flour and roll the dough to the desired thickness and shape. Preheat the oven to 375 degrees F. In a large frying pan, heat the oil over medium heat. Add the mushrooms to the pan and cook for 6 to 8 minutes. Remove the mushrooms from the pan with a slotted spoon and place on paper towel to remove any excess liquid. In a large bowl, place the cooked mushrooms and all the remaining ingredients and mix together. Leave for a few minutes, and stir to ensure a nice mix of ingredients. In a 9-inch pie pan, place the dough at the bottom of the dish. Add the mushroom mixture. Bake for 45 minutes. Remove and serve. Per serving: Calories 359 (From Fat 218); Fat 25g (Saturated 3g); Cholesterol 0mg; Sodium 329mg; Carbohydrate 28g (Dietary Fiber 7g); Protein 11g. To make 1/2 cup chia gel, mix 2 tablespoons whole chia seeds with 3/4 cup water. Stir well and let sit for 20 minutes, stirring occasionally. Spaghetti Alfredo Preparation time: 30 minutes Cook time: 30 minutes Yield: 6 servings 1/2 onion, chopped 1/4 green bell pepper, chopped 1/4 red bell pepper, chopped 1/4 cup broccoli 1 large celery stalk, chopped 2 cloves garlic, minced 2 tablespoons olive oil 1/2 cup chia gel (see Tip) One 10-ounce packet of Alfredo sauce One 10-ounce can cream of mushroom soup 1 cup of water 3/4 cup frozen peas 1 pound spaghetti Basil and oregano, to taste 1 teaspoon whole chia seeds In a pan on high heat, add the onion, green and red bell pepper, broccoli, celery, garlic, olive oil, and chia gel. Sauté until the vegetables are tender. Prepare the Alfredo sauce per the package instructions. Add the sauce to the pan of veggies and mix. Add the mushroom soup and water and mix. Add the peas to the pan and cook on low heat for 3 minutes. Prepare the spaghetti per the package instructions. When the spaghetti is ready, transfer it to a dish and pour the sauce on top. Sprinkle with basil, oregano, and chia seeds. Per serving: Calories 524 (From Fat 172); Fat 19g (Saturated 6g); Cholesterol 26mg; Sodium 774mg; Carbohydrate 71g (Dietary Fiber 7g); Protein 16g.

Article / Updated 04-21-2017

Fussy eaters often go back to the same foods again and again, so to encourage healthy eating, a good place to start is with their favorite dinners. Chia will go unnoticed in most dishes so start with their favorites before moving on to more nutritious foods. These recipes are classic kid dinners that are not only economical but also healthy. Lasagne Credit: ©iStockphoto.com/robynmac Preparation time: 30 minutes Cook time: 1 hour Yield: 8 servings 1-1/2 pounds lean ground beef 2 tablespoons olive oil 1 onion, finely chopped 2 cloves garlic, crushed 1 cup sliced mushrooms 1 zucchini One 15-ounce can chopped tomatoes 1/2 teaspoon sugar 3 tablespoons tomato puree 1 vegetable bouillon cube 1 tablespoon balsamic vinegar 1 teaspoon dried oregano 1/2 teaspoon pepper 2 tablespoons butter 2 tablespoons flour 1-1/2 cups 2 percent milk Salt, to taste Ground white pepper, to taste 4 tablespoons whole chia seeds 1/2 teaspoon salt 12 dry lasagna sheets 2 cups grated cheddar cheese In a large frying pan, cook the beef over medium-high heat for approximately 20 minutes until cooked through. Drain off any excess liquid. In a separate large frying pan, heat the oil over medium heat. Add the onion and cook for 10 minutes, until soft. Add the garlic and mushrooms to the frying pan with the onions. Cut the zucchini lengthways twice, so you have four longs strips, and then slice those strips into 1/2 -inch cubes. Add the zucchini to the vegetables, and cook for another 6 to 8 minutes. When the beef is cooked through, add it to the vegetables. Add the chopped tomatoes, sugar, and tomato puree; mix well. Dissolve the vegetable bouillon cube in 1/2 cup boiling water, and add it to the pan with the meat and vegetables. Add the vinegar, oregano, and pepper to the pan. Mix everything together well, turn down the heat, and let simmer for another 20 minutes, stirring occasionally. Meanwhile, in a medium saucepan, melt the butter over medium heat. Remove from the heat and add the flour to the saucepan with the butter. Mix well, until the flour is well absorbed, and cook for 1 minute. Add the milk gradually, stirring continuously. Add the salt and ground white pepper. Bring the milk and flour mixture to a boil, stirring continuously with a whisk. Let it boil for 1 to 2 minutes; then remove from the heat. Set aside. Stir the simmering meat and vegetable sauce really well, and remove it from the heat. Add the chia seeds, stirring well to ensure they’re dispersed evenly. Bring a large saucepan of water to a boil, and add the 1/2 teaspoon salt. Add the lasagna, and cook for 5 minutes. Drain the lasagna into a colander and blot dry with paper towels. Preheat the oven to 350 degrees F. Spoon one-third of the meat and vegetable sauce into a 9-x-13-inch baking dish. Cover with a layer of 4 lasagna sheets. Spoon one-third of the white sauce over the lasagna sheets and sprinkle 1 tablespoon of cheese over the sauce. Repeat with meat and vegetable sauce, lasagna sheets, white sauce, and cheese until everything is gone. Keep most of the cheese for the top layer. Place the lasagne in the oven and cook for 30 minutes until the cheese on top is golden. Per serving: Calories 482 (From Fat 233); Fat 26g (Saturated 12g); Cholesterol 96mg; Sodium 707mg; Carbohydrate 32g (Dietary Fiber 4g); Protein 31g. Chicken Noodle Soup Preparation time: 20 minutes Cook time: 40 minutes Yield: 4 servings 1 tablespoon olive oil 2 large chicken breasts (approximately 1 pound) 1 onion, peeled and thinly sliced 2 carrots 1 stick celery 1/2 cup green beans 1 garlic clove 4 cups vegetable stock 2 sprigs thyme 1 small bunch parsley Salt, to taste Pepper, to taste 1/2 pound thin egg noodles 2 tablespoons whole chia seeds In a large frying pan, heat the olive oil over medium heat. Cut the chicken breasts into thin strips, and add them to the frying pan; cook for 3 to 4 minutes. Add the onion to the pan and cook for another 8 minutes, stirring occasionally to ensure all the chicken cooks through. Peel and thinly slice the carrots; add to the pan. Thinly slice the celery stick; add to the pan. Cut the tops and tails off the green beans and chop into very short sticks; add to the pan, mixing everything together and cooking for 5 minutes. Peel and mince the garlic clove; add to the pan and cook for another 2 minutes. Meanwhile, in a large saucepan, bring the vegetable stock to a boil. Tip everything from the frying pan into the vegetable stock and bring to a boil. Add more water if you think it needs it or you prefer a lighter broth. Finely chop the thyme and parsley; add to the soup. Season with salt and pepper; simmer for 20 minutes. In a medium saucepan, bring salted water to a boil and cook the noodles according to the package instructions. Drain and rinse the noodles under cold running water. Add the noodles and chia seeds to the soup; return to a simmer. Per serving: Calories 443 (From Fat 91); Fat 10g (Saturated 2g); Cholesterol 137mg; Sodium 1,192mg; Carbohydrate 51g (Dietary Fiber 6g); Protein 35g. To make a larger portion to feed more hungry mouths, or if you want the soup to last a couple days, simply double or triple the ingredients.

Article / Updated 04-21-2017

To understand what nutrients are in chia and products containing chia, your first stop should be the Nutrition Facts label. This label tells you everything from the suggested serving size to the ingredients to how much of the various nutrients the food contains. When you understand exactly how to read a Nutrition Facts label and what to look for, you’ll be on your way to easily tracking your daily intake. The Nutrition Facts label lists the following: Serving size: How much of the food you’ll typically eat in one sitting. A typical serving size of chia is 15 g, which is approximately 2 tablespoons of seeds. Servings per container: How many servings you get in the bag, box, carton, or container. The servings per container is handy when you’re comparing different size bags of chia seeds. Calories: The number of calories in one serving. A 15 g serving of chia seeds is approximately 69 calories. When it comes to daily caloric intake (around 2,000 calories per day), that’s not much! That means you can add one serving of chia seeds to your day without loosening your belt. Fat: The Nutrition Facts label tells you the total amount of fat in the food, as well as the amount of saturated fat and trans fat (the bad kinds). Some labels also tell you the amount of polyunsaturated and monounsaturated fats (the good kinds). Chia has no trans fat and less than 0.5 g of saturated fat per serving, which is a tiny amount. Cholesterol: Chia contains no cholesterol. In fact, it actually helps in the fight to reduce blood cholesterol levels! Sodium: Chia has no sodium, so you can be confident you’re not adding to your sodium intake when you consume chia. Carbohydrate: Carbohydrates provide the body with energy, but not all carbohydrates are created equal. Refined carbohydrates, such as the type found in white breads, cereals, or pasta, are not the healthiest carbohydrates; they should be eaten only in small amounts. Lucky for you, chia is not a refined carbohydrate. Under the amount of total carbohydrate, you’ll see the following: Dietary fiber: Chia contains 5 g of fiber per serving, but what’s even better is that chia contains both soluble and insoluble fiber; the latter is needed for good digestive health. Sugars: Added sugar is proving to be detrimental to health and is thought to be one of the leading causes of the rising rates of obesity worldwide. Chia contains no sugar, so you don’t need to worry about adding sugar to your diet with chia. Be careful when purchasing food products containing chia. Although there are no added sugars in chia seeds alone, the products containing chia may have plenty added sugars. Read the label to know what you’re getting. Protein: Chia contains all nine essential amino acids, making it a complete high-quality protein. Protein is a very important factor when assessing the nutritional profile of chia. Each serving has 3.1 g of this high-quality meat-free protein. Because of how much protein it has, chia can serve as an alternative to soy in vegetarian diets. At the bottom of the food label, you see a list of some vitamins and minerals, and the Percent Daily Values that the food contains. So, for example, if the label lists vitamin A and says it has 10 percent, that means that one serving of the food gives you 10 percent of the vitamin A you should get every day. Chia contains many vitamins and minerals. Here’s why vitamins and minerals are important for your health and info on some of the vitamins and minerals chia contains: Vitamins: Vitamins are essential for normal growth and body functions. You have to ingest them (through food or supplements) because the body can’t produce enough of them on its own. The vitamins that are listed on the chia food label are Vitamin A: Vitamin A is important for growth and development and for the maintenance of the immune system. It’s also important for good vision. One 15 g serving of chia provides 1.08 percent of the vitamin A you need daily. Vitamin C: Vitamin C supports normal growth and development and helps your body absorb iron. One 15 g serving of chia provides you with 2.7 percent of the vitamin C you need every day. Minerals: Minerals work alongside other nutrients to help your body function properly and stay healthy. Similar to vitamins, you need to ingest them (through food or supplements). Chia contains many minerals, but only calcium, iron, and magnesium are listed on the Nutrition Facts label (see the next section for what’s not on the label). Calcium: Calcium is needed for bone development and is essential for maintaining strong bones and teeth. It also prevents osteoporosis (a disease in which bones become more brittle and likely to break), which affects many people, particularly women, as they age. One 15 g serving of chia provides 8.5 percent of the calcium you need every day. Iron: Your body needs iron for the delivery of oxygen to cells. Lack of iron can result in fatigue and decreased immunity. One 15 g serving of chia provides 5.8 percent of the iron you need daily. Magnesium: Magnesium is needed for almost all body functions, from energy production and enzyme activation to the regulation of other nutrient levels. Teeth, bones, the heart, kidneys, and muscles all need magnesium to function. One 15 g serving of chia provides 12.6 percent of the magnesium you need every day.