Getting Enough Dietary Fiber on Your Low Carb Diet + Mocha Chocolate Chunk Chia Seed Brownies

by Carolyn Ketchum in Gluten Free, Health, Recipes

There are a great many misconceptions about low carb diets, and one of them is that they must be very low in dietary fiber. We all know fiber is good for us. It fills us up, keeps us regular, slows the absorption of glucose into the bloodstream, and may contribute to heart and colon health. It’s pretty important stuff. Since low carb diets eschew many commonly accepted sources of fiber, such as whole grains and legumes, many people believe low carb diets to also be low fiber diets. And if they are low in fiber, it logically follows that they can’t possibly be good for us, right? Wrong. Don’t mind me if I just gently blow a few holes in that idea.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

First, let’s consider the best source of dietary fiber. It is not, as many people believe, whole grains and legumes but vegetables and fruits that give us the bulk of our daily fiber intake. Or at least it should be. It goes without saying that any healthy diet should include a variety of vegetables and fruit every day. We’re all supposed to be getting our 7 to 9 servings or more per day and that holds just as true on a low carb diet as it does on any other. And thankfully, the vast majority of vegetables, and some fruits as well, are both low in carbohydrates and high in dietary fiber. No matter what diet you follow, if you’re skimping on these foods, you’re cheating yourself of the best sources of fiber and other nutrients.

You might also be surprised to find that many of the low carb alternatives to whole grains have just as much as much or more fiber than their conventional counterparts. Nut meals typically contain 3 or 4 g per serving, which is as much fiber as a serving of whole wheat flour. Coconut flour varies between 5 and 10 g of fiber per serving, depending on the brand, and almost all of the carbohydrates in flax and chia seeds are from dietary fiber. Many low carb recipes also substitute veggies like cauliflower and zucchini for rice and pasta, increasing the fiber and nutrients of many dishes even further.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free| Bob's Red Mill

A great part of the confusion surrounding low carb diets comes from the misperception that they are high protein diets. They aren’t, or at least they shouldn’t be. Done correctly, a low carb diet should be low in carbs (obviously!) and high in fat, with moderate amounts of protein. I know the high fat part scares many people, but science is increasingly coming out in favor of the idea that fats, even saturated fats, are not the enemy. Admittedly, it’s still a bit of a hard sell, and with low carb diets being so misunderstood, they are easy to vilify. I get that; it was a hard sell for me too at first.

I recently read an article about two men, identical twins, who decided to put low carb versus low fat to the test. For a period of one month, one twin ate low carb and the other ate low fat. In the end, the twin on the low carb diet lost more weight, but says he felt sluggish, his breath stank and he was constipated. Well no wonder, since his version of low carb consisted solely of meat, fish, eggs and cheese. He didn’t do a low carb diet, he did a NO carb diet, eating zero fruits, vegetables, nuts or seeds for a whole month. There was nary a gram of dietary fiber to be seen and I don’t know anyone who would advocate this kind of extreme dieting. Naturally, the article gained traction on many news outlets across the globe. Is it any wonder that with this kind of press, low carb diets are so misunderstood?

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

One more thing that should convince you how important fiber-rich foods are if you’re going low carb is that they count against your overall carb count. Fiber is indigestible and is not absorbed into the bloodstream. It has no effect on blood glucose levels and many countries don’t even consider it a carbohydrate in their nutritional labeling. The US lists it as a carbohydrate, however, and most low carb diets suggest calculating “net carbs” by subtracting the grams of fiber from the total grams of carbohydrate. Bingo. Right there, you just ate less carbs than you thought you did.

I advocate eating a variety of fiber-rich foods on a low carb diet, as they will help you feel full, healthy and energized. With so many great sources of fiber available, there is simply no need to limit yourself to meat, fish, eggs and cheese. And why would you want to? You can enjoy an amazing variety of foods without blowing your low carb goals. And you’ll be much happier and more likely to stick with it.

Mocha Chocolate Chunk Chia Brownies Low Carb, Gluten Free | Bob's Red Mill

Mocha Chocolate Chunk Chia Seed Brownies

  • ¾ cup Chia Seed Meal (about ½ cup whole seeds – I grind them in my coffee grinder)
  • ¾ cup Swerve Sweetener or other Erythritol
  • ½ tsp Baking Soda
  • ¼ tsp Salt
  • ½ cup Butter
  • 3 oz Unsweetened Chocolate
  • 4 large Eggs
  • ¼ cup strongly brewed Coffee
  • 2 oz Dark Chocolate Chunks (70 to 90% cacao)

Preheat oven to 350°F and grease a 9 x 9 square baking pan. Line with parchment paper, with some overhanging the sides for easy release. Grease parchment.

In a medium bowl, whisk together chia seed meal, sweetener, baking soda and salt.

In a large saucepan over low heat, melt butter and chocolate together, whisking until smooth.

Whisk in eggs (mixture may seize), then whisk in coffee. Stir in chia seed mixture until well combined. Stir in chocolate chunks.

Spread batter in prepared pan and bake 15 to 16 minutes for a fudgier consistency or 18 to 20 for a cakier consistency.

Remove and let cool completely in pan.

Remove brownies from pan by grasping the overhanging parchment and lifting carefully. Cut into 16 squares.

Carolyn Ketchum | All Day I Dream About FoodCarolyn Ketchum is the writer, photographer and almond flour wizard behind All Day I Dream About Food, a low carb and gluten-free food blog. Her mission is to prove to the world that special diets need not be boring or restrictive and that healthy dishes can be just as good, or better, than their sugar and gluten-filled counterparts. It’s astonishing what you can do with a bag of almond flour, a stick of butter, and a willingness to experiment. Follow her on FacebookTwitterGoogle Plus and Pinterest for inspiring ideas for the low carb, gluten free lifestyle.

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No Bake Balls of Energy

Meatless Mondays: No Bake Balls of Energy

by Cassidy Stockton in Featured Articles, Gluten Free, Recipes

This recipe comes from musician Brett Wildeman. Brett is a musician, writer and Bob’s Red Mill fanatic. Last September, Brett embarked on a bicycle tour of British Columbia to promote his newest album, Mother Earth. The In A Blink tour was fueled by Bob’s Red Mill and this was one of his favorite recipes for on-the-road nutrition. They are full of super foods like flax seed, chia seed and dark chocolate, completely delicious and so easy to make! We think this is a perfect recipe to add to your repertoire for a healthy New Year.

If you’re in the mood for some new music, check out Brett’s folk music on TumblrFacebook and Twitter.

No Bake Balls of Energy | Bob's Red Mill

No Bake Balls of Energy
Contributed by Brett Wildeman



1)    Stir all ingredients together in a medium sized bowl until thoroughly mixed.

2)    Chill in the refrigerator for half an hour.

3)    Roll into balls of whatever size you would like.

4)    Store in an airtight container and keep refrigerated for freshness. Last up to  1 week.

*Make these gluten free by using our Gluten Free Muesli or Gluten Free Rolled Oats.

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Chia Granola Crusted Squab with Sweet Corn Curry and Chia-Jalapeno Madeleine

by Cassidy Stockton in Featured Articles, Gluten Free, Recipes

Say that five times fast! Here is another recipe from Gregory Gourdet of Departure from our Grains of Discovery World Launch Party. This is a dish that takes chia to the extreme. While it may be intimidating for the home cook, it is certainly a dish that will impress guests. What more can I say? I wanted to share the dish because it is different and exciting, but I can’t imagine taking on such a complicated meal. If you do, I’m sure it will be utterly delicious. Bon appétit!

Want to know more about chia seed? Check out our chia hangout at 5 pm today (9/11).


Chia Granola Crusted Squab with Sweet Corn Curry and Chia-Jalapeño Madeleine
Serves 4-6

For the Chia Granola:

Combine all ingredients into a bowl. Toss to coat well and lay out a thin layer on a silpat or parchment lined sheet tray. Bake at 350 degrees until golden and fragrant, about 15 minutes. Let cool and air dry completely.

For the Squab:

  • 4 Squab, cleaned, each halved
  • 1 oz Ginger, peeled, sliced thin
  • 6 Garlic Cloves, peeled, sliced thin
  • Cilantro Stems, ½ bunch
  • 1 Tbsp Coriander, toasted and crushed
  • 2 oz Olive Oil
  • 2 oz Honey, to glaze
  • Salt and Pepper to season
Toss squab with aromatics, spices and olive oil. Do not season with salt and pepper. Marinate overnight. Evenly season squab with salt and pepper. Broil squab skin side up under direct heat until skin is dark golden brown and meat is cooked medium and just pink. Glaze squab with a brush of honey and broil 1 minute more. Let rest before serving.

For the Corn Puree:

Shuck 9# of corn. Cut off kernels and scrape ears to produce “milk”. Puree and strain corn. In a small pot, cook over medium heat, whisking until thick. Reserve. Should yield about 3# of corn puree.

For the Sweet Corn Curry:

  • 4 each Squab Bodies, chopped
  • 4.5 oz Ginger, sliced, chopped
  • 4.5 oz Garlic, peeled, chopped
  • 1 oz Turmeric
  • 1.5 oz Curry Paste
  • 34 g Salt
  • 42 oz Coconut Milk
  • 48 oz Corn Puree
  • 4.5 oz Palm Sugar
  • 42 oz Chicken Stock
  • 4 oz Fish Sauce
  • 2.5 oz Lime Juice
  • 6 oz Olive Oil
Heat olive oil in a large pot and roast squab bones until golden brown. Add garlic and ginger and cook until fragrant. Add curry paste, turmeric and cook gently until fragrant. Add chicken stock and coconut milk. Simmer until reduced to thick
sauce consistency. Add fish sauce and lime juice. Bring to a quick simmer and strain.

For the Chia-Jalapeno Madeleine:

  • 3 large Eggs, at room temperature
  • 65 g Granulated Sugar
  • 1/8 tsp Salt
  • 175 g Gluten Free All Purpose Flour Blend
  • 1 tsp Baking Powder
  • 2 Tbsp Chia Seeds, lightly toasted, chopped fine
  • ½ Red Jalapeño, skin charred, peeled, minced
  • 120 g Coconut Oil, melted and cooled to room temperature, plus additional melted Coconut Oil for preparing the molds

Brush the indentations of a madeleine mold with melted coconut oil. Dust with flour, tap off any excess, and place in the fridge or freezer. In the bowl of a standing electric mixer, whip the eggs, granulated sugar, and salt for 5 minutes until frothy and thickened. Spoon the flour and baking powder into a sifter and use a spatula to fold in the flour as you sift it over the batter. Add the minced jalapeno to the cooled coconut oil and dribble the coconut oil into the batter, a few spoonfuls at a time. Fold until all the coconut oil is incorporated. Cover the bowl and refrigerate for at least 1 hour. To bake the madeleines, preheat the oven to 425 degrees. Place enough batter in the center of each indentation to fill it by 3/4′s. Do not spread it. Bake for 8-9 minutes or until the cakes just feel set.

To Serve:

  • Corn Kernels from 4 ears, sautéed in olive oil
  • 3 oz pickled Mustard Greens
  • 1 small Shallot, peeled, sliced thin
  • Cilantro, leaves for garnish

Divide mustard greens among 4 bowls and spoon 8 oz curry into each. Place broiled squab on top. Cover squab skin with Chia granola. Garnish with shallots, 3 madeleines each and cilantro. Enjoy!

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Discover Chia

Chia Hangout (Live Chat)

by Cassidy Stockton in Featured Articles, Whole Grains 101


Join us for a Grains of Discovery Hangout series on Google Plus as we explore the new hot nutritional powerhouse, Chia. Learn how to use it, why you want this seed in your diet and get some great recipes from our esteemed panelists Jean Layton (Gluten Free Doctor), Carolyn Ketchum (All Day I Dream About Food), Courtney O’Dell (Sweet C’s Designs), Stephanie Nuccitelli (52 Kitchen Adventures), and Melissa King (My Whole Food Life). Ask questions and enter to win a Grains of Discovery prize package.

Tune in at 5 pm PT on 9/11:

Get more information, amazing recipes and enter to win a the Grains of Discovery prize package here:

Can’t make it? We’ll share a recorded version after the fact so you can still brush up on quinoa.



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Meatless Mondays: Strawberry, Jalepeño and Chia Seed Soup

by Cassidy Stockton in Featured Articles, Meatless Mondays, Recipes

I’m not sure we could find a dish that is more suited to a hot summer day than this beautiful chilled strawberry soup from Gregory Gourdet of Departure. Chef Gourdet served this at our Grains of Discovery Launch Party last June. Personally, I was hesitant for several reasons, the main reason being that I was hesitant about something called strawberry soup and wasn’t sure if I liked chilled soup or not. However, being in a room full of amazingly creative chefs, you kind of have to try the dishes. It was absolutely incredible. This was sweet, not terribly spicy and the coolness was perfect for the sweltering New York heat that evening. You can use this dish many ways, too. You could serve it as an appetizer, as a respite between courses (in the usual soup spot), as a main dish or even as a dessert. Be adventurous and give it a whirl, I think you’ll be pleasantly surprised.

Chilled Strawberry Jalepeno Soup
Chilled Strawberry, Jalapeño and Chia Seed Soup, Coconut Sorbet, Lemongrass, Mint
For the Lemon Grass Syrup:
  • 6 oz Lemon Grass
  • 9 oz Sugar
  • 9 oz Water
Wash and rough chop lemongrass. Combine with sugar and water. Bring to a simmer, stirring occasionally. When sugar has dissolved, remove from stove, cover and steep for 30 minutes. Puree and strain. Reserve.
For the Strawberry Soup:
  • 1.5# Strawberries, de-stemmed, washed, pureed and strained
  • 14 oz Lemongrass Syrup
  • 12 oz Coconut Water, with pulp, (julienne pulp and reserve)
  • ½ small Red Jalapeño
  • ½ tsp Salt
  • 2 Tbsp Lime Juice
Combine all except for coconut meat in blender, puree and stain. Chill until very cold.
To Serve:
  • 4 Tbsp Bob’s Red Mill Chia Seeds, bloomed in 2 cups water for 30 minutes
  • 8 oz Strawberries, cleaned, diced
  • Reserved, julienne Coconut Meat
  • Coconut Sorbet
  • 6 large Mint Leaves, torn
  • 1 Lime, zest
Mix 32 oz of soup with 4 Tbsp of chia seed mixture. Stir to mix well. Divide soup into 4 cold bowls. Place 3 small scoops of coconut sorbet in the bowls and garnish with diced strawberries, coconut meat, lime zest and mint leaves. Enjoy!
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Discover Chia

Discover Chia

by Cassidy Stockton in Featured Articles, Whole Grains 101

Thousands of years ago, chia seed was a staple in the diets of ancient Mayans and Aztecs. The word chia is derived from the Mayan language, meaning “strength,” and Aztec warriors relied on chia seed to boost energy and increase stamina. Today this tiny seed is a favorite of athletes, especially distance runners, who tout it as an endurance enhancing superfood.

Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Amazingly, chia gel can also be used as a substitute for eggs in many baked goods. Use a proportion of 1 to 6 ratio of Chia Seeds to Water to make chia gel. Use approximately one tablespoon of chia gel to replace one large egg in your baked goods.

Discover Chia

The mild, nutty flavor of chia seed goes well with both sweet and savory dishes. Use chia seed in puddings and smoothies, sprinkle on top of porridge and salads, and add to baked goods in place of flaxseed meal or poppy seeds. Try our recipe for chia fresca (video below), a refreshing drink perfect for a hot summer day in place of lemonade or use it as pre- or post-workout fuel. Looking for a fool-proof way to get chia into your diet? Make our blueberry refrigerator jam (recipe on the bag)! The gelling nature of chia makes it an ideal (and nutritious) substitute for pectin in jam. No matter the dish, you can increase the nutritional value of any meal with a sprinkle of chia seed.

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Cassidy Stockton Google: Cassidy Stockton
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Grains of Discovery World Launch Party

by Cassidy Stockton in Behind the Scenes, Featured Articles, Whole Grains 101

We’ve been hinting about it for a few months and now it’s time for the big reveal… We are proud to present the Bob’s Red Mill Grains of Discovery!

We’ve taken some of your favorite whole grains like quinoa and millet and some of the more unknown grains like amaranth and teff and filled in their back story with a bit of their cultural history and recipes reminiscent of their origins. We hope you will join us in discovering all that can be delicious about these wonderful whole grains. The full line up includes Quinoa, Millet, Sorghum, Teff, Amaranth, Kamut®Khorasan Wheat, Spelt, Farro and Chia. We’ll be featuring each of these in the coming months showing you just how easy it is to enjoy something as exotic as teff and why you want to have farro on hand for your next dinner party.

In true Bob’s Red Mill style, ok, so that’s kind of a lie, this is not true Bob’s Red Mill style… our style is a little more jeans and t-shirts… in a totally unprecedented extravaganza, we’re having a launch party to celebrate the Grains of Discovery in New York City tomorrow night. This is not just any old party, either. We’re flying out ten of Portland’s top chefs (including our very own Sarah House) to create culinary masterpieces with each of these grains and show the world just how sophisticated these simple whole grains can be.

Join us on Twitter (#grainsofdiscovery) and Facebook tomorrow starting at 6 pm (Eastern) for updates from the party with pictures of the dishes, live messages from Bob and whatever else we can come up with. We wish each of you could join us, but we hope you’ll enjoy coming along for the virtual fun.

Here’s a rundown on the chefs and their dishes. Before you read on, please know that this is the extreme end of what these grains can be, we’re going to spend the rest of the summer showing you how family-friendly you can make these grains. You don’t have to be  a James Beard winner to enjoy these grains.


Scott Snyder of Levant:  Dirty Kamut


Naomi Pomeroy of Beast: Vegetable Bounty Quinoa Salad with Asian Vinaigrette


Pascal Sauton of Milwaukie Kitchen & Wine: Moroccan Farro with Braised Lamb Belly and Harissa Aioli


Gregory Gourdet of Departure: Chia Granola Crusted Squab, Sweet Corn Curry, Chia Jalapeno Madeleine


Cathy Whims of Nostrana: Chilled Buttermilk and Spelt Soup


Greg & Gabrielle Denton of Ox Restaurant: Ricotta Amarancini with Octopus Fra Diavolo & Amaranth Caviar


Kevin Gibson of Evoe: Toasted Eggs with Millet Seed

VitalyImperialSVitaly Paley of Imperial: Sorghum Tamale, Moxie Braised Goat & Oxtail, Spicy Sorghum Salsa, Puffed Sorghum


Sarah House of Bob’s Red Mill: Teff Pudding Cakes with Coffee & Berbere

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Cassidy Stockton Google: Cassidy Stockton
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Caramelized Banana & Chia Pancakes

by Cassidy Stockton in Featured Articles, Recipes

Chia seeds stand in for eggs and add a healthy boost to these decadent pancakes. I love that they sound challenging, but are actually quite simple. These would be perfect for breakfast on a lazy Sunday, but we could eat these pancakes anytime of the day! A special thanks to our Label Content Manager, Michelle (who also writes the beautiful blog Je Mange la Ville) for coming up with such a fun recipe.

pancakes chia recipes

Caramelized Banana & Chia Pancakes

Serves 2-4; makes 7-8 pancakes

  •  1 Tbsp Chia Seeds + 3 Tbsp Water
  • 3/4 cup Unbleached White Flour
  • 1/4 cup Whole Wheat Pastry Flour
  • 1 Tbsp Brown Sugar
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/4 tsp Kosher Salt
  • 1 cup Buttermilk or Soured Milk
  • 2 Tbsp melted Butter
  • 1 Banana, peeled, cut into 1/4-inch slices (about 16 slices total)
  • 1 tsp granulated Sugar
  • Maple Syrup, for serving

Add chia seeds to water and let sit until they gel, about 15 minutes.

In a mixing bowl, whisk together flours, sugar, baking powder and soda and salt. Add the buttermilk and melted butter to the gelled chia, and then combine that into the dry ingredients. Stir until just combined (don’t over mix).

Heat a non-stick griddle over medium heat and spray lightly with non-stick spray. Drop batter onto griddle by 1/4 cupfuls. Place two banana slices into each pancake surface and press down lightly. Sprinkle pancake surfaces with a little sugar.

Flip pancake when bubbles appear on the surface and edges start to look a little dry, about 3-4 minutes. Check side with bananas frequently to make sugar isn’t getting to dark and adjust heat as needed. Cook second side 2-3 more minutes. Keep warm in a 200° F oven if cooking pancakes in batches.

Make these vegan by substituting non-dairy buttermilk (recipe below) for the buttermilk and melted Earth Balance in place of butter.

Non Dairy Buttermilk:

Combine 1 cup of Soy/Rice/Almond milk with 1 Tbsp lemon juice. Let stand 10 minutes and use in place of buttermilk.

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Whole Wheat Kolaches with Chia Seed Filling

by Cassidy Stockton in Featured Articles, Recipes

A kolache, if you’re not familiar, is a traditional semi-sweet pastry from Central Europe. Kolaches have quite the following in the United States, particularly Texas, and can be found on breakfast menus all over (we even have a few food carts dedicated to kolaches here in Portland). The light, fluffy dough usually contains a filling of fruit, poppy seeds, cheese or sausage.

This is our take on the kolache. Here, whole wheat flour and chia seeds are used to give this treat a little more nutritional oomph. If sweet isn’t your thing, or chia seeds are hard to come by, kolaches can be filled with just about anything. A quick search pulls up everything from ham and egg to pizza fillings. Enjoy!

Whole Wheat Kolaches with Chia Seed Filling

Whole Wheat Kolaches with Chia Seed Filling

Kolache Dough

  •     1-1/2 cups Milk (361.45g)
  •     1/2 cup Sugar (113.4g)
  •     1 cup Butter, melted (226.8g)
  •     3 Eggs (136.08g)
  •     2-1/4 tsp Active Dry Yeast (7.09g)
  •     2 cups Whole Wheat Pastry Flour (240g)
  •     3 – 4 cups Unbleached White Flour (402 – 544g)
  •     1 tsp Sea Salt (4g)

Chia Seed Filling

  •     1 cup Milk (241g)
  •     1/2 cup Sugar (113.4g)
  •     zest of one Orange
  •     1 cup Chia Seed (208g)
  •     1 tsp Vanilla Extract


Kolache Dough

Step 1

Heat milk and sugar to 110°F. Sprinkle yeast over warm milk and let sit until it looks creamy.

Step 2

Combine flours in a large mixing bowl. Add eggs and yeast/milk mixture and mix for 3 – 4 minutes.

Step 3

Add salt and continue to mix for an additional 2 – 3 minutes. Place dough in a well-oiled bowl, turn dough once to coat both sides, cover and chill overnight.

Step 4

Preheat the oven to 375°F. Turn dough out onto a lightly floured surface and roll to 1/4″ thickness. Cut 3″ round circles and transfer them to parchment lined sheet trays.

Step 5

Top the center of each round with 1 Tbsp of chia seed filling. Let rise until puffy, 15 – 20 minutes.

Step 6

Lightly egg wash and bake at 375°F until golden, about 12 – 15 minutes.

Chia Seed Filling

Step 1

Heat milk, sugar and orange zest to barely simmering.

Step 2

Add chia seeds and cook over low heat until all liquid has absorbed, 5 – 7 minutes. Add vanilla extract.


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Cassidy Stockton Google: Cassidy Stockton
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5 Super Foods for a Super New Year!

by Cassidy Stockton in Featured Articles, Health, Whole Grains 101

If you resolved to have a healthier, happier 2013, consider adding some (or all) of these nutritional powerhouses to your diet. For recipe inspiration, check out our recipe collection on our website.

  1. Flaxseed Meal: Flaxseeds are packed with omega-3 fatty acids, delivering a whopping 2400 milligrams in each 2 Tbsp serving of Flaxseed Meal. Ground flax also delivers 4 grams of fiber and 3 grams of protein per serving. Seeds should be ground to reap the benefits of flax, however, whole seeds make a wonderful addition to breads and other baked goods. Bonus: Flaxseed Meal makes a great egg substitute in most baking. See below for directions.

    Flaxseeds and Flaxseed Meal

    Flaxseeds and Flaxseed Meal

  2. Hemp Seed: Like flax, hemp seeds are chock full of omega-3 fatty acids, delivering 880 milligrams in each 2 Tbsp serving. Unlike flax, these seeds do not need to be ground to enjoy their nutritional punch. Hemp seeds are creamy and nut-like in texture and flavor. Larger than a sesame seed, but smaller than a sunflower seed, these little babies are a great addition to hot cereal, salads and baked goods. A 2 Tbsp serving will deliver 5 grams of protein, making them a perfect addition to breakfast or a post-exercise snack. Bonus: Hemp is a complete protein! This makes it ideal for vegetarian and vegan diets.


    Hemp Seeds

  3. Chia Seed: Chia is the darling of nutritionists these days and it’s easy to see why. Like flax and hemp, chia is a wonderful source of omega-3 fatty acids, fiber and protein. Each 1 Tbsp serving delivers 2900 milligrams of omega-3, 5 grams of fiber and 3 grams of protein. Chia does not need to be ground to enjoy its health benefits, but some people find it easier to digest chia gel. See below for making chia gel. The seeds can be added to hot cereal, baked goods, smoothies and all sorts of wonderful dishes. Bonus: The fiber in chia has the ability to thicken, making it ideal for refrigerator jam, thickening sauces or using as an egg in baking.

    Chia seeds

    Chia seeds

  4. Almond Meal: Almonds are notoriously healthy nuts providing a good amount of manganese and vitamin E, as well as a healthy serving of monounsaturated fats in each 1/4 cup serving. Not only do almonds have a healthy boost of protein, they are also very low in carbohydrates. Eating whole almonds is terrific, but did you know that adding almond meal to your baking and cooking can bring the health benefits of almonds to your diet, as well as cutting back on carbohydrate consumption? Replacing 1/4 cup of white flour in your baking with almond meal will add wonderful texture and flavor and reduce the carbohydrate load. These days, baked goods using exclusively almond meal can be found all over the web for those that need to watch their sugars. Bonus: Almond meal makes a great coating for fish and chicken in place of flour or cornmeal.
  5. Coconut Flour: Once consigned to the category of nutritional no-no’s, coconut has seen a resurgence in popularity due to new studies that have found it to be a highly nutritious food. While everything made from coconut may not be good for you, some coconut products are very good for you. Coconut flour is one of these mind-bogglingly nutritious foods. A single 2 Tbsp serving of coconut flour delivers 5 grams of fiber! The light flavor allows coconut flour to blend seamlessly into sweet or savory baked goods. Like almond meal, coconut flour has a low carbohydrate load, making it ideal for people who must manage their carbohydrate intake. Coconut flour is gaining in popularity, but it is still a tricky flour to bake with. We recommend starting with some recipes to get the hang of it, as it requires an unusual amount of liquid to balance out the high amount of fiber. Adding 2 Tbsp to a protein rich smoothie is a great way to get a little more fiber into your diet. Bonus: Like almond meal, coconut flour also makes a wonderful coating for chicken, fish or other proteins in place of regular flour or cornmeal.
What super foods would you add to this list?

Using Flaxseed Meal as an Egg Replacement:

Flaxseed meal makes a great egg replacement for muffins, quick breads and other baked goods with a heartier texture. It does not work as well for recipes with a lighter texture such as a white cake or sugar cookies (it will likely work, but the texture will be different and some visual appeal may be lost). It also does not work very well in egg-heavy dishes such as quiches, stratas and frittatas. Use this formula to substitute for one egg. Double for two eggs, triple for three eggs, and so on…

1 Tbsp Flaxseed Meal
3 Tbsp Water

Combine flaxseed meal and water and allow to sit for about 5 minutes. Add this ingredient to your recipe as you would the eggs.

Making Chia Gel:

2 Tbsp Chia Seed
1 cup Water

Combine chia seed and water and allow to sit for about 15 minutes.

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Cassidy Stockton Google: Cassidy Stockton
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