If your patients come in asking you if they should try chia it’s time to get familiar with this trend that’s happening at supermarkets and cafes around the country. This tiny little seed, used in my (Regina’s) Cinnamon and Vanilla Laced Chia Pudding recipe, is loaded with health benefits. Unlike its fiber filled cousin flax that needs to be ground to be absorbed chia can be consumed whole.
A 2-tablespoon serving contains a healthy 10 grams of fiber, 5 grams of protein, 18% of the daily value for calcium and it’s packed with alpha-linolenic acid omega-3s. Along with all of those good things come 138 calories and 9 grams of fat so tell patients to sprinkle onto their cereal, salads and yogurt with discretion.
When mixed with liquid chia forms into a gel making it an excellent thickener for soups and as and egg substitute in vegan recipes. One of the most popular ways to ease into using chia is this delicious breakfast pudding.
Don’t miss the companion podcast Get familiar with FODMAPs.
- 1 cup (8 oz) whole milk or lactose-free milk for low FODMAP diet
- 1-2 tablespoons maple syrup
- ¼ tsp vanilla extract
- ¼ cup chia seeds
- ⅛ tsp cinnamon
- Whisk together milk, maple syrup and vanilla extract in a medium-sized bowl. Stir in chia and cinnamon.
- Evenly divide between two containers and stir to make sure chia seeds are mixed throughout. Refrigerate overnight from 12-24 hours depending on the type of milk used.
- When ready to eat top with fresh fruit, nuts and or granola.
When ready to eat top with fresh fruit, nuts and or granola.
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