Chia seeds
Viscous soluble fiber plus omega-3 ALA.
Chia earns its place for two jobs: omega-3 ALA and fiber. Most chia fiber is insoluble, but it does have a real if modest viscous fraction that contributes to satiety and LDL-lowering. Its ALA is the plant omega-3, though conversion to EPA/DHA is poor — under ~15% combined and typically under 1% to DHA — so it covers ALA intake, not a fish-oil dose.
In the recipe
- core 1 tbsp Seeds Savory Green Morning Shake