Chia seeds are a very tiny powerhouse of nutrition and, for that reason, I encourage our patients to figure out ways to incorporate them into the diet. However, I confess, it can be difficult to find satisfying ways to do it because of the nature of chia seed. Very tiny, these seeds have little taste. They are not suited for snacking on like with pumpkin seeds. Eaten whole and raw, they tend to get stuck in your teeth too. But it is hard to ignore the 10 grams of fiber, 5 grams of protein, healthy fat, and calcium, magnesium and phosphorus content found in just 2 tablespoons of them.
So here are several ways to add them to your diet without any hassle:
- Add them to your protein shake. This is one of the most popular options and an easy way to get them into the diet, especially well hidden if you use a blender. Add 1-2 tablespoons of whole seed to the blender for the best results. It will help to thicken the shake too.
- Thickener for stews or gravy. This is a great gluten free way to avoid the use of wheat flour and increase fiber at the same time. When moistened, chia seeds dissolve into a thick mucilage (the fiber), much like an egg white. Simply soak the seeds in a little water, or a portion of the gravy for 5-10 minutes, then stir the mixture into the pot.
- As a binder for meatballs and burgers. Instead of eggs or breadcrumbs, use chia seeds to bind your meat together. Use 2 tablespoons of seeds per pound of meat. They can be added dry or first softened in a little water for 5-10 minutes and then added.
- Or try this easy breakfast recipe from our website: https://woodlandswellnessmd.com/chia-pudding-blackberries-coconut-pistachios.html/
Live Well, Eat Well, Increase your Fiber.