My new go-to source for added fiber these days are Chia seeds. Officially known as Salvia hispanica, chia is a species of flowering plant in the mint family and is native to Mexico. Its use goes back as far as the Aztecs.
These teeny-tiny seeds have the highest Omega-3 content of any plant. According to the USDA, a one ounce serving of chia seeds contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fiber, and 4 grams of protein. The seeds also have 18% of the recommended daily intake of calcium, 27% of phosphorus and 30% of maganese. You don’t need to grind it to get the full health benefits.
It’s easy to add Chia seed to everything from oatmeal to meatballs to baked goods to smoothies since the seeds are so small that they do not add flavor or texture — something that is very important when you are trying to sneak more nutrition and fiber into the diets of your children or spouse! But they are also great for dieters since the seeds form a gel as they soak up 10 times their weight in water that can help you feel fuller.
So put your ch- ch-ch chia pet pottery into the closet and save the seeds for eating! ~ Patti