Why they’re good for you: Like flaxseeds, chia seeds are a good source of the plant omega-3 fatty acid ALA and protect against inflammation, arthritis and heart disease. Unlike flax, chia seeds don’t need to be ground or refrigerated.
How to eat them: Sprinkle seeds into cereals, oatmeal, salads, breads and smoothies.
Serving size: 1 oz.
Recipe: Whole-Wheat Chia Pumpkin Pancakes
Yield: 10 pancakes
While normal pancakes may not pack much of a nutritional punch, these ones are made with whole-grain flour, chia seeds, pumpkin and steel-cut oats — filled with fiber, healthy fats and nutritional goodness.
1 cup whole-wheat flour
½ cup cooked steel-cut oats (¼ cup dry, cooked in water)
1 cup light soy milk
¼ cup egg substitute
1 tablespoon canola oil
2 tablespoons honey
¼ cup pure canned pumpkin
½ teaspoon pumpkin-pie spice
1 ½ teaspoons baking powder
¼ teaspoon salt
2 tablespoons chia seeds
Syrup or other desired toppings
Spray griddle or pan with cooking spray and bring to a medium heat. Beat egg substitute with soy milk and oil. Add in pumpkin and stir. Add in cooked oatmeal and mix well. In a separate bowl, combine flour, pumpkin-pie spice, baking powder and salt. Slowly stir flour mixture into pumpkin-egg mixture. Add honey and stir until combined. At the last minute, stir in chia seeds. Pour ¼-cup portions of batter onto griddle and cook until edges of pancakes start to bubble and bottoms are light brown. Flip and cook until centers are completely done, about 3 to 4 minutes. Top with syrup or other desired toppings.
Nutrition per serving (3 small pancakes):
Fat: 8 g
Cholesterol: 0 mg
Sodium: 420 mg
Carbohydrates: 45 g
Dietary fiber: 9 g
Sugars: 10 g
Protein: 10 g
Recipe from Janet Bond Brill, Ph.D., R.D., LDN, author of Cholesterol Down, Prevent a Second Heart Attack and the upcoming Blood Pressure Down
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