Ch-ch-ch-Chia!

Written by Lauren Graf   


A few months ago my good friend, who has celiac disease, expressed an interest in the F-Factor Diet for weight loss. Celiac disease is an autoimmune disorder in which the small intestine is damaged by gluten — a protein found in wheat, barley and rye.  The only treatment is life long adherence to a gluten-free diet.

While there are many natural, high fiber, gluten-free foods such as fruits, vegetables, and beans, many gluten-free grains, particularly breakfast cereals are more refined and lower in fiber — and as many of you know, fiber is a staple in the F-Factor diet. But the beauty of the F-Factor Diet is that it’s adaptable to almost any medical diet restriction or lifestyle need. I just needed to find some grains that were gluten-free and high in fiber.

Enter chia seeds. Most seeds are a great gluten-free way to up your intake of fiber, protein and heart healthy fats, but the chia seed goes above and beyond.  Not to be confused with the seeds that come with your As Seen on TV Chia pet, these Mexican-native seeds are similar in looks to poppy seeds and are easily found in most health food stores. The wide array of nutrients packed into this tiny seed make it a nutritional superstar.  Three tablespoons have 152 calories, 14 g of carbohydrate, 12 grams of fiber, and about 20 percent of your daily need for calcium!  They’re also one of the most concentrated sources of alpha-linolenic acid (ALA), the plant form of omega 3 fatty acids, which may help decrease inflammation in the body.

The slightly nutty flavor is so subtle that it makes them ideal for incorporating into a variety of different recipes and dishes. And for their crowing glory? Chia seeds swell when placed in liquids, which means they expand in your stomach, creating a feeling of fullness.

There are many different ways to enjoy chia seeds — try sprinkling them into oatmeal, smoothies, soups, salads, and vegetables.  You can also use them in baking by adding them to muffin recipes or casseroles. Or try this delicious yogurt parfait.

Yogurt Parfait with Chia Seeds
Total Time: 5-10 minutes
Serves: 1

Ingredients:
•    1 cup Nonfat Greek yogurt such as Fage or Chobani
•    2 tablespoons chia seeds
•    1 tablespoon slivered almonds
•    1 packet of stevia  (optional)
•    1 tsp cinnamon (optional)
•    1 cup raspberries

Directions:
1)    Stir the chia seeds into Greek yogurt and mix well. Stir in stevia and cinnamon if desired.
2)    In a tall glass, spoon ½ of the yogurt.
3)    Top with ½ cup of raspberries
4)    Repeat layer with the rest of yogurt and raspberries
5)    Top off with slivered almonds

Nutrition Content:
Per serving (about  2 cups): 320 calories, 9 g fat, 1 g saturated fat, 36 g carbohydrate, 17 g of fiber, 26 g of protein, 98 mg of sodium,  445 mg of calcium (45 % daily value), 32 mg vitamin C (52 % daily need)