Small Foods with a Big Punch

Happy Friday! Today I thought I would share my three favorite tiny foods that pack a big nutrient rich punch! I add these foods to all kinds of dishes to add additional fiber, omega-3’s, vitamins, and minerals. When you can add extra nourishment to your food in easy simple ways, winner winner!


Chia Seeds

Chia seeds are itty bitty black seeds that swell up when they’re provided moisture. If you add them to water, eventually they absorb it and become jelly like. Think texture like rice pudding. You can make chia seed pudding, I’ll be trying that soon so stay tuned for a recipe. Even a teaspoon can add extra nutrients to your smoothie, oatmeal, or yogurt.

Flax Meal

I love adding flax meal, flakey ground up flax seeds, to anything I’m baking or cooking. I throw it in soups, enchiladas, hummus, casseroles, cookies…truly anything! It adds a good source of fiber, b vitamins, healthy fats, and some protein to your dish. I even know someone who puts it on their pizza, their kid calls it “magic pixy dust.” It’s got a pleasant nutty flavor but I wouldn’t call it overwhelming.


Rolled, steel cut, or quick oats all have the tiny capability of big results – they expand to double their size 1/2 cup raw makes about 1 cup cooked. You can throw oats in or on your baked goods, mixed in with pancakes/waffles, smoothies, make overnight oats for breakfast or mix it with some honey or maple and saute or bake it into granola. Oats also are a good source of fiber and add a pleasant texture to what you’re eating. Oatmeal is my favorite breakfast this time a year because it’s so versatile! I even make savory oatmeal bowls you can see one of them here.

Do you use any of these tiny foods in your cooking? What other ones do you like? Share below and don’t forget you can tag me on Instagram (The_Beer_RD) if you make anything with them!



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