{"id":7869,"date":"2025-05-28T18:30:00","date_gmt":"2025-05-28T18:30:00","guid":{"rendered":"https:\/\/itsveterans.com\/?p=7869"},"modified":"2025-05-28T18:30:00","modified_gmt":"2025-05-28T18:30:00","slug":"live-whole-health-274-jam-packed-with-fiber","status":"publish","type":"post","link":"https:\/\/itsveterans.com\/?p=7869","title":{"rendered":"Live Whole Health #274: Jam-packed with fiber"},"content":{"rendered":"

Originally published:<\/strong> 2025-05-28T18:30:00+00:00. Historical source article: benefits, rules, amounts and deadlines may have changed. Check the official source for current information.<\/p>\n

Ch-ch-ch-chia! Today we\u2019re digging into chia. And yes, we\u2019re talking about the same seeds that many of us grew on animal and character themed pots in the 1980s. Our past selves may be surprised by all of its culinary applications today, but we were missing out on chia\u2019s jam packed nutrition.<\/p>\n

Chia seeds are a good source of fiber and contain omega 3-s (healthy fat), calcium and iron. Getting adequate fiber daily is a challenge for many Americans. In general, we are recommended to aim for about 25-38 grams per day (depending on age and gender). Fiber aids in satiety (feeling full after eating). It can help promote blood sugar and cholesterol control, and it helps with adding bulk to stool. A two-tablespoon serving of chia seeds contains 4 grams of protein, so not quite as much as an egg.\u00a0<\/p>\n

Make a pudding or a jam (or a pet!)<\/h2>\n

What can we do with it other than growing green animals? My favorite ways are using chia as thickener to make chia pudding and chia jam. Chia pudding can be as simple as mixing 2 tablespoons of chia seeds and 1 teaspoon of sweetener with 4 ounces of your desired liquid (cow\u2019s milk, plant-based milk, milk blended with frozen fruit, etc.), covering it and allowing it to sit overnight in the refrigerator. Don\u2019t be fooled by their small size; to fully hydrate they require quite a bit of liquid. If you\u2019re looking to boost the fiber and omega -3s into your morning smoothie, add in 1-2 tablespoons and blend. They can also easily be added to pancake, muffin, quick bread and homemade granola recipes.\u00a0<\/p>\n

Check out this 4-minute video by VHA\u2019s healthy teaching kitchen to learn how to make mixed-berry chia jam. Berry chia jam is delicious on toast, English muffins, used in peanut butter and jelly, or mixed with Greek yogurt.<\/p>\n

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Hungry for more?<\/h2>\n

Hungry for more information, tips and ideas for how to have a healthy relationship with\u00a0Food and Drink<\/a>\u00a0and fuel your own wellness journey? Check out\u00a0Introduction to Food and Drink for Whole Health<\/a>,\u00a0Healthy Tips on Eating Out and Grocery Shopping<\/a>, or this\u00a0Veteran\u2019s experience with healthy cooking classes at her local VA<\/a>. For more recipes, please visit VA\u2019s\u00a0Nutrition and Food Services<\/a>.<\/p>\n

Mixed Berry Chia Jam<\/h2>\n

Prep:\u00a05 minutes | Cook:\u00a015 minutes | Total:\u00a020 minutes<\/p>\n

Yield: 20 servings | Serving Size: 1 Tbsp<\/p>\n

Ingredients<\/h3>\n