Monday, September 30, 2013

Ch-ch-chia!

First it was acai berries, then goji berries. Then there was pomegranate in everything, followed by quinoa as the newest health food. And now, it's the chia seed. Yup, the same thing that grew the ch-ci-chia plant that came in all kinds of shapes and was advertised until we could hardly stand it anymore.


I admit that I was hesitant about chia seeds. But my health food store sells them in the bulk bins, so I was able to buy a few teaspoons to try. They don't really taste like anything but they have a little crunch. They're about the size of poppy seeds. So why are they the latest rage?


For starters, they're very high in omega three. Fabulous for vegetarians and people who don't care for fish. They're low in calories and have no fat. And they're loaded with antioxidants. Sound to good to be true? It gets better!


Imagine this -- when they get wet, they develop a little gelatinous substance around them. Isn't that odd? It's not as icky as it sounds because they're so tiny. It's thought that this substance slows down the conversion of these carbohydrates to sugar.


What? That's not enough reason to eat them? How about the fact that they're filling, so they may help with dieting? They're fiber, too! But don't eat too many at once because they do swell with that gelatinous thing they develop and they are fiber.  You'll be seeing them in a lot of products, but just a teaspoon or so at a time. There won't be any chia seed pies, for instance, though they can can be added to puddings and pie fillings. I'm big on the creaminess of puddings, so I'm not so sure about that. But mix them with granola, or toss them on a salad. Except for the little crunch, the kids won't know the difference.


When a friend stopped by for a visit, I put it to the test. I made one of my favorite breakfasts, a frittata. But this time, no cheese or ham or anything calorie-laden. This is one healthy frittata and here's the great news -- it's delicious. It didn't get as thick as frittata usually does, but the flavor was terrific. This will be a regular around here.

Healthy Chia Frittata

2-3 teaspoons olive oil
1/3 cup diced red pepper
1 garlic clove, minced
2 handfuls roughly chopped Swiss chard
6 eggs
salt
pepper
1 teaspoon chia seeds
1 teaspoon ground flax

Preheat oven to 350.

Heat the olive oil in a 9-inch oven-safe saute pan and swirl to coat the sides. Add the red pepper and saute. Meanwhile, whisk the eggs with salt and pepper. When the red peppers are getting soft, add the garlic and lower the heat a bit. Add the chard one handful at a time and let it wilt.


Whisk the chia seeds and flax into the eggs and pour over the veggies in the pan.

 

When the bottom has set, place the pan in the oven for about 7 minutes. Hang a pot holder over the over door handle so you won't forget that the pan will be too hot to handle! Slice into four pieces and serve.



 

17 comments:

  1. It will probably take me about a year to get on this bandwagon, LOL. but the fritatta looks yummy--i thought it was a spinach pizza at first...

    And ps, thanks everyone for participating in Book Club week--I thought it was a blast!

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    1. By that time, there will be something new on the horizon, Lucy. Actually, I think these are right up your alley. I'm eager to try them in muffins and baked goods.

      ~Krista

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  2. Krista - Excellent and informative post. I am definitely tracking down the chi-chi-chia seeds (and you're right I can still hear that commercial for a chia pet)! I'm especially intrigued by their ability to add fiber and slow down conversion of carbs to sugar in the bloodstream. I'm not diabetic (yet, anyway) but I'm forever concerned about the rush of sugar to the bloodstream resulting in that carbo high and subsequent crash (which leads to more eating than is good for one :)). Any food that helps even out glucose levels is an A-1 health food in my book and worth considering. The chia frittata looks amazing, and I can't wait to try it (one question - do you have a suggested sub for flax if I don't have it on hand)?

    Here's to a happy, healthy week...
    ~ Cleo

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    1. Cleo, I'm totally with you on this. Foods that slow down the conversion of carbs to sugar are good for all of us. I think you can make this without the flax. If you do, let me know. I suspect that the ground flax is what made it so flat. Ground flax is the texture of flour. I think you'll get just as much out of it without the flax.

      ~Krista

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    2. Oh, excellent, thanks, Krista, and on my facebook page (where I shared your post), Jenny A. said she uses chai seeds in this recipe...(I'll be trying this one, too)!

      Jenny: "Also try Chia pudding. 1/2 cup of chia seeds in 2 cups of almond milk. Allow to set. It comes out a little soupy, and similar texture to tapioca pudding. I like making it with Silk Dark Chocolate Almond."

      Sounds like chi-chi-chia experiments are in my future!

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  3. Since I know I don't get enough Omega 3, I need to add some chia seeds to my diet asap. Where can you find them? The grocery store or do I need to find a good health food store?

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    1. Peg, they carry them in the health food section of my grocery store, but it's a pretty good size bag considering how little one uses. At my health food store, they have bags and offer it in bins. Do you have a Whole Foods near you? I'm sure they carry it.

      ~Krista

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    2. We *yearn* for a Whole Foods here but alas, we don't have one yet. Our local health food chain might have them.

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  4. I have been wondering what to do with them besides keeping a few as pets. This is a terrific recipe, Krista, and looks very yummy too.

    Thanks for starting the week off right!

    MJ

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    1. ROFL! That's so cute! I'm not sure where to use them, either, though I plan to try them in some baked goods soon.

      ~Krista

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  5. For more information about chia seeds, and some recipe ideas, check out my website: www.chiativity.org

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    1. Thank you, Margaret. It's very informative.

      ~Krista

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  6. Fascinating, Krista, what a good bundle of information. And the fun thing? You can't see them. Um, wondering...if a kid was eating this, would he think there were "bugs" in his food? :) LOL

    Daryl / Avery

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    1. Or if a husband was eating it...

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    2. LOL, Peg!

      Daryl, I would imagine that some kids might like the idea of bugs in their food. I guess you would run that risk. It would be like encountering sesame seeds or poppy seeds in something. You would probably only add a teaspoon or so in most dishes, so there wouldn't be a lot of them. I asked my friend if she noticed anything in her frittata. Always a dangerous question. She's quite talented at picking up on flavors and didn't notice them until I mentioned them to her. But they do have a little crunch. They probably wouldn't notice them in chocolate bark or a crunchy food. : )

      ~Krista

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  7. Another way to try to get some nutrients into our very picky six year old grandson. But he eats so few things that I can't even figure out what I could add them to that he would not notice. Will have to think about that and try anything and everything. I cannot have fish oil or most fish, so adding Omega 3 would be great this way. Thank you for the information, Krista.

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    1. This is perfect for you! They're terrific for vegetarians and vegans, as well.

      What kinds of things will your grandson eat? I haven't tried yet, so I'm just speculating, but I suspect they might hide quite well in something like hamburgers or meatloaf. Their dark color will give them away in most baked goods. Maybe chocolate cookies with nuts?

      ~Krista

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