Greens & Grains Articles

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 08-03-2023

Most dinner plans start with a protein, pair it with a starch, and then add a vegetable. Why not combine the starch and vegetable instead? This delicious and satisfying soba noodle and edamame bean salad takes the guesswork out of your side dishes and makes the side dish the star of the plate. As you're making this salad, keep in mind that soba noodles are gluten-free because they’re made from buckwheat. They must be cooled quickly or the noodles will clump together. If you’re preparing these for someone who must eat gluten-free, be sure to check the label. Sometimes food manufacturers cut costs by adding wheat to the noodles. Preparation time: About 10 minutes Cooking time: 4 minutes Yield: Eight servings Ingredients 4 ounces soba noodles 3 tablespoons apple cider vinegar 1/4 cup orange marmalade 2 tablespoons vegetable oil 1 tablespoon sesame oil 1 teaspoon grated ginger 1 teaspoon grated garlic 2 tablespoons lime juice 2 tablespoons soy sauce 2 Persian cucumbers, thinly sliced on the bias 1/2 cup grated carrots 1 cup shelled edamame 1 cup thinly sliced purple cabbage 1 cup canned-in-water mandarin oranges, drained 2 cups fried wonton noodles 1 tablespoon black sesame seeds Directions In a large pot, bring water to a boil. Add the soba noodles, stirring to submerge. Cook according to package instructions, about 2 to 4 minutes. While the soba noodles are cooking, ready an ice bath. Strain the cooked soba noodles and immediately submerge them into the ice bath, stirring to quickly cool the noodles. Next, in a serving bowl whisk together the vinegar, marmalade, vegetable oil, sesame oil, ginger, garlic, lime juice, and soy sauce. Add the cucumbers, carrots, edamame, cabbage, and mandarin oranges, stirring to combine. Strain the cold soba noodles. Add the soba noodles to the vegetables, tossing to coat. Add the fried wonton noodles and sesame seeds, tossing to mix the salad. Serve immediately. Serve with teriyaki chicken, ribs, or barbecue chicken. Per serving: Calories 231 (From Fat 93); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 404mg; Carbohydrate 32g (Dietary Fiber 3g); Protein 6g. To vary the recipe, you can add thinly sliced red or orange bell pepper, green onion, chopped peanuts or cashews, and roasted sweet potatoes.

Article / Updated 08-03-2023

Cobb salads are decorative in design, so they're as colorful and beautiful as they are delicious. Place the toppings in lines or around the edges, or toss it all together if you prefer! You can vary the Cobb salad by adding sliced cucumbers, chopped bell pepper, grated carrot, or croutons, too. For this recipe, the chicken breast can be marinated up to eight hours. If you prefer grilled chicken, grill for 8 to 10 minutes on each side over medium-high heat until cooked to an internal temperature of 165 degrees. Preparation time: About 30 minutes Cooking time: 35 minutes Yield: Eight servings Ingredients: 1/2 cup red wine vinegar 2 tablespoons Dijon mustard 2 teaspoons honey 2 garlic cloves, minced 1 teaspoon sea salt 1 teaspoon cracked pepper 1 cup extra-virgin olive oil 2 skinless, boneless chicken breasts 8 slices bacon, crumbled or chopped 6 cups romaine lettuce, chopped 3 hard-boiled eggs, chopped 1 ripe avocado, cubed 2 Roma tomatoes, seeded and diced 1/2 cup crumbled blue cheese or grated cheddar cheese 2 green onions, thinly sliced Directions Preheat the oven to 400 degrees. Line a baking sheet with parchment paper. In a medium bowl, whisk together the vinegar, mustard, honey, garlic, salt, pepper, and olive oil. Transfer 1 cup of this salad dressing to another bowl, and place the chicken breasts into that bowl. Allow the chicken to marinade for 30 minutes, flipping to coat both sides of the chicken. Meanwhile, place the bacon on the parchment paper and bake until crispy, about 15 minutes. Remove the bacon from the parchment paper, and add the marinated chicken breasts. Bake until the chicken reaches an internal temperature of 165 degrees, about 20 minutes. Let the chicken rest for 5 minutes; then cube the chicken into small, bite-size pieces. In a large bowl, toss the lettuce with the remaining dressing. Adjust the salt and pepper as needed. With tongs, remove the dressed lettuce to a serving plate. In lines, top with the eggs, avocado, tomatoes, cheese, onions, crumbled bacon, and chicken. Serve immediately. Per serving: Calories 432 (From Fat 348); Fat 39g (Saturated 8g); Cholesterol 117mg; Sodium 644mg; Carbohydrate 6g (Dietary Fiber 2g); Protein 16g.

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.