Low Fodmap Chia Seed Pudding!

FODMAP Life Chia Seed Pudding

This pudding was SO delicious!  Very easy to make, and another husband-approved dish here at the Francioli household.  Before I give you the recipe, I want to teach you about the benefits of chia seeds.  My hope is that you’ll make them a part of your regular diet.  After all, food is medicine!

  • Chia seeds are very rich in omega-3 fatty acids and they don’t have to be ground up (like flax seeds) in order to receive their nutrients.
  • Chia seeds are HIGH in fiber – depending on your IBS symptoms and if fiber has been nice to you in the past, and you are constipated often, I’d highly recommend them to help with gut motility.
  • Chia seeds also contain calcium (read: Benefits of Calcium), phosphorus (is frequently used in the homoeopathic treatment of irritable bowel syndrome), magnesium (helps relieve constipation, relaxes the nervous system, loosens tight muscles), manganese (helps with collagen production, blood sugar control, prevents free radical damage), copper (helps in the absorption of iron from the intestinal tract and in the release from its primary storage sites like the liver; anti-inflammatory for arthritis), iron (people with gastrointestinal diseases such as celiac disease, ulcerative colitis and crohns are usually deficient in iron), molybdenum (act as a catalyst for enzymes and to help facilitate the breakdown of certain amino acids in the body), niacin, and zinc.
photo (1)
After one hour in the refrigerator – needed more stirring!

Low Fodmap Chia Seed Pudding by FODMAP Life

DIRECTIONS

  • In a blender, mix together the almond milk, maple syrup, extract and sea salt.
  • Put your chia seeds into a bowl and then add the ingredients from the blender.  Use an electric hand mixer on low or preferably a whisk to blend everything together.
  • Store in the refrigerator covered, then stir once every hour to ensure the chia seeds don’t lump up together, and that they are evenly distributed.
  • Stir one more time after you’ve removed the bowl from the refrigerator after about three hours.
  • Top with cinnamon, light coconut shreds, slivered almonds or sliced banana.  Enjoy!

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Low Fodmap Greek Style Salmon

FODMAP Life - Low Fodmap Greek Style Salmon
FODMAP Life – Low Fodmap Greek Style Salmon

Last night I wanted something light and easy and very nutrient dense.  So, I paired a few of my favorite foods together and voilà!  Low Fodmap Greek Style Salmon.  This is man-approved as my husband really liked it, so go ahead and make it for the guy you love!  I’ll definitely make it for my Brother next time he visits.

INGREDIENTS (Serving for 2)

  • 2 fresh (organic if possible) Roma tomatoes, sliced medium thickness
  • 1 – 2 ounces of light greek style feta cheese crumbled (there’s about 75 cal, 6 g fat/4.2 saturated, 1.2 carb, 4 g of high quality protein per ounce in regular feta)
  • 2 pieces of wild caught Alaskan salmon (a filet serving is 2 to 3 ounces; salmon steak is usually between 4 and 6 ounces)
  • 1 C of fresh organic spinach, shredded (I like to buy it by the bunch)
  • Organic oregano
  • Organic black pepper
  • 1 TB organic capers
  • organic olive oil spray

DIRECTIONS

Preheat over to 350 degrees F

  1. Use a glass casserole dish and spray lightly with organic olive oil spray
  2. Place salmon side to side in the casserole dish
  3. Sprinkle black pepper and oregano over the fish
  4. Lay the tomatoes on, completely covering the fish
  5. Top with shredded spinach leaves
  6. Sprinkle more black pepper and oregano
  7. Sprinkle on capers
  8. Sprinkle crumbled greek style feta cheese on top
  9. Place in oven and bake for 20-30 minutes.
  10. Serve with a salad, summer squash or potatoes.

HEALTH PROFILE

Spinachvitamin K, vitamin A,vitamin B2, vitamin B6, vitamin E, vitamin C, calcium, potassium, manganese, folate, magnesium, iron, copper.  It’s also a great source of dietary fiber,vitamin B1, phosphorus, zinc, protein, and choline.

Salmon -high in Omega3; vitamin D, selenium, vitamin B12 -also there’s lower risk of contamination from wild-caught Alaskan salmon (mercury, pesticides, and persistent organic pollutants (POPS)).

Tomatoes – provide an excellent amount of vitamin C and beta-carotene; a good amount of manganese; and a good amount of vitamin E.  Phytonutrients: Flavonones, Flavonols, Hydroxycinnamic acids, Carotenoids, Glycosides, Fatty acid derivatives.

Feta cheese – One oz. of feta provides 14 percent of the recommended dietary allowance for calcium, based on a 2,000-calorie diet. It has vitamin B12, phosphorus, vitamin B6, selenium and zinc.

Enjoy!  Try out this recipe and leave a comment below to show us how you did.

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