Greens & Grains: Expert Guides and Resources

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.

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. ©Vaaseenaa / Adobe StockYou can vary this recipe in several ways; for example, by using red bell pepper and peas and peapods instead of edamame.

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! ©Timolina / Adobe StockYou can vary the Cobb salad by adding sliced cucumbers, chopped bell pepper, grated carrot, or croutons, too.

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.

Fussy eaters often go back to the same foods again and again, so to encourage healthy eating, a good place to start is with their favorite dinners. Chia will go unnoticed in most dishes so start with their favorites before moving on to more nutritious foods. These recipes are classic kid dinners that are not only economical but also healthy.

Many people start their day with a basic green juice to boost their immunity and help fight off infections because of the rich splurge of antioxidants. So, if you feel your immune system could use a pick-me-up, juice some fresh produce, add some chia seeds, and your body will thank you! Basic Green Power Juice Credit: ©iStockphoto.

When it comes to packing in the nutrients at breakfast time, you can’t get much better than mixing chia seeds with oats. The combined nutrients in chia and oats will get you well on your way to filling up on the daily nutrients needed to give you sustained energy, keep your heart healthy, and keep your digestive system running smoothly.

Following are a few examples of how different cultures use meats in the mornings, but the recipes are a little healthier and more heart healthy because the cooking methods have been changed and healthier ingredients were chosen, including chia seeds. Irish Breakfast Fry-up Preparation time: 15 minutes Cook time: 15 minutes Yield: 2 servings 2 ripe tomatoes 2 large mushrooms 2 strips bacon 2 small breakfast sausages Salt and pepper, to taste One 8-ounce can baked beans 2 tablespoons whole chia seeds 4 slices whole-grain bread 2 eggs Preheat the broiler to high and put a wire rack over a baking tray.

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.