Chia seeds are tiny black or white seeds from the Salvia hispanica plant, a member of the mint family. They’re famous for absorbing liquid and forming a gel-like texture, making them a popular base for puddings and thickeners.
🥗 Nutrition Highlights
High in Fiber: About 10g per 2 tablespoons — great for digestion and satiety.
Plant-Based Omega-3s: Rich in ALA, a heart-healthy fat.
Protein & Minerals: Contain protein, calcium, magnesium, and antioxidants.
Low Net Carbs: Most of their carbs are fiber, so they’re blood-sugar-friendly.
💡 Uses
Sprinkle on salads, stir into yogurt or oatmeal, blend into smoothies, or soak in liquid to make puddings, jams, or thickened dressings (like your ranch-chia dip!).
I made some Chia Seed Pudding with some milk, chia seeds, sweetener, and some cinnamon. I had too much milk so it remained too watery. I plan to make these in the new 4 oz. Ball jars, if the 1/2 C of milk fits. *I just made two of the 4 oz. jars with 1/2 C of milk and 2 TBS chia seeds, and some cinnamon and a little Stevia. It only filled the jar about 2/3rds so enough room to add fruit and then shake up. **No need to shake it up the next day. If you use 1/2 C of milk and add 2 TBS of chia seeds they make a complete gelled desert. Just add some sweetener (stevia) and some pureed fruit (raspberries, blackberries or whole blueberries).
I have tried this with ripe Kiwi fruit & raspberry puree, (homemade cranberry sauce w/o sugar) and I also added some hulled hemp seeds and plain Greek yogurt. The Kiwi is citrusy. The Chia Seeds Pudding is a good little desert. *I have added some Ceylon Cinnamon in the sweet chia puddings.
At a later date, I decided to explore putting chia seeds into other liquids. I used cranberry juice to replace the milk in one batch, and orange juice to replace the milk in another batch. Both turned out surprisingly well. *I don’t recall if I added plain Greek yogurt to either of these. I added either Splenda or Agave Nectar to these going for a sweet chia pudding, but I see that you can go savory just as easily. I’m thinking that chopped olives, dill or sweet pickles, sweet onion, or adding cayenne, cumin, or garlic powder might make a delicious savory pudding. **Sweet or dill pickle juice, or the brine liquid from a can of black or green olives. I’ve always thought that liquid should go into something and this might be just soooo earthy. How about tomato juice as a starter?
I tried the tomato juice as a starter and definitely would try it again. I added those Tex-Mex flavorings like chopped cilantro, jalapeno & onion, with some cumin and made a savory chia seed pudding. Add some blue corn tortilla chips, and maybe even some refried black beans.
*I’ve also added chia seeds to Peach Schnapps, but you have to dilute it with some water for the seeds to form their gelatinous coatings.
🥣 Creamy Ranch-Chia Dip (½ Cup Yield)
Not even sure where I thought I was going with this, but I had an opened packet of powdered Ranch Dressing. This is what I use to make my “Ranch Dill Pickles.” It’s cheap. 50 cents a packet at Food Lion, and not much more for the GV version at Walmart.
I put some plain Greek Yogurt in a small jar, then some 2% milk, and then the powder. The reason I added the lime juice was an attempt, in reverse, to make the milk, homemade buttermilk. I also chopped up part of a Ranch Dill Pickle and added it to the mix. Put it in the refrigerator and left it to solidify. It firmed up nicely. It became a cool, thick Ranch Dressing with dill pickle in it. Delicious, maybe as a form of Ranch Dressing, but with chia seeds.
Ingredients
¼ cup plain Greek yogurt (0% or 2%)
¼ cup 2% milk (or any milk of choice)
1 Tbsp powdered ranch dressing mix
1 tsp lime juice (fresh is best)
2 Tbsp chia seeds
Instructions
Mix Base: In a small container, whisk together yogurt, milk, ranch mix, and lime juice until smooth.
Add Chia: Stir in chia seeds until well combined.
Thicken: Cover and refrigerate for at least 30 minutes (2–4 hours for full gel texture).
Stir Before Serving: The chia seeds will settle — stir well to even out the texture.
Adjust Consistency:
Too thick? Stir in 1–2 tsp milk.
Too thin? Stir in 1–2 tsp yogurt and let sit another 10 min.
Nutrition (Per Entire Batch, ~½ Cup)
Amount
Calories
~225
Protein
~12g
Net Carbs
~7–8g
Fiber
~10g
Fat
~11g
Omega-3s
~4g (ALA)
💡 Storage: Keeps in the fridge 3–4 days. Stir before each use — it will continue to thicken. 💡 Uses: Dip for veggies, sandwich spread, or dollop over salads.
I made a chia seed pudding with tomato juice a few days ago. I added some chopped mild jalapeno, sweet diced onion, some chopped cilantro, ground cumin, garlic powder & salt and let it sit for a while in the fridge. This set up nicely and then I ate it with some guacamole and some blue corn tortilla chips
Well, I just found a really delicious combo: I had opened a new jar of dill pickles and drained the brine into a glass. I then poured the flavored brine (flavored with the Ranch Dressing) from the previous jar of Ranch Dill Pickles into the new dill pickles, put the lid on a set in the fridge for the 24 hours it takes to induce the flavor into the dill pickle spears.
But here’s the rub. I took two small glass jars with lids and filled them about 2/3rds full each with the plain dill pickle brine. Then I put in 2 tbl of chia seeds in each, and the remainder of the Ranch Dressing powder. I left them in the fridge. Several hours later they still hadn’t set up completely, but I poured some tomato juice into a glass and then scooped several spoonfuls of the chia seed, dill pickle brine and a little sweetener in. It was delicious!
I have looked for assorted flavorings to add to plain tomato juice (like garlic powder, assorted hot peppers, sweet onion, chopped cilantro) and this was the first unique flavor that I think I could enjoy repeatedly. The only problem is I will have to wait for the next time that I need to open a new jar of dill pickles and that usually takes about a couple of weeks. *I did add some Hemp seeds and white sesame seeds to the juice and this just gave it more body. The hint of dill pickle brine made this concoction.
I love the seasonal veggies at Pate’s, especially the raw peanuts, but also the Brussels Sprouts, okra, white potatoes, zucchini and the country ham seasoning meat.
They currently have turmeric root but it is expensive here, about $12 per small plastic container. I bought a slightly smaller amount just recently at XXX (Melissa’s) for $2.99 for the plastic container. I have previously grated the turmeric root and put that in my vinegar drink (which also includes ginger and fenugreek). *Damn, I do not remember where I bought this package of turmeric, but I recognized it’s cheap price in whatever store I was in.
There are two IGAs in Fayetteville and I probably shop at the one on Cedar Creek Road the most, but that doesn’t stop me from visiting the IGA in Eutaw Shopping Center for sometimes eggs or various meats & sausages. I now like the eggs from Aldi’s GOLDENHEN. And meat prices have gone up at this IGA, so I don’t buy much or often.
Well, I just remembered that I like the Bright Leaf Brand of Bacon and it is normally one of the cheapest bacon products in this store, and this store has the best prices of anywhere else that sells the Bright Leaf Brand. I’ve tried other brands of bacon and I really like this brand. *Bright Leaf is out of Smithfield, North Carolina. I stopped in the small shop at the office there once, but the secretary wasn’t overly friendly so no need to go back. *I do recall having a very pleasant conversation with the Bright Leaf “Man” in the Cedar Creek IGA one time. He had worked for the company for many years.
Pate’s sells this brand for about a $2 higher price, but not to me. And, I’ve also seen it for sale at Lee’s Fresh Market in Benson, North Carolina, but also at a higher price than the Cedar Creek IGA.
This is getting late in the season, but two vendors, “Ronnie Moore’s” and “Lee’s Produce,” still have many peppers (hot and mild) left.
Brazilian Starfish has good flavor.Jalapeno w/ No HeatI bought some of the red Poblanos.
and peppers from another day at the Market:
They even have a colored thermometer listing the order of the least hot pepper to the hottest.
An assortment of hot colorful peppers make a great, cheap gift for those who like hot pepper vinegar on their BBQ, raw oysters, or collard greens. Just get a cheap Mason jar at Dollar Tree, buy a small container of Apple Cider Vinegar and add the peppers.
Okay, this is my standard lunch at Longhorn Restaurant in Goldsboro, North Carolina. Nothing to be proud of, but it is one of my “comfort” meals. And, although I don’t eat any of the hamburger bun, I will eat both halves of the appetizer bread by end of the day. And did.
Item
Calories
Fat (g)
Sat. Fat (g)
Carbs (g)
Fiber (g)
Sugar (g)
Protein (g)
Sodium (mg)
Shrimp & Lobster Chowder – Cup
190
11
6
17
2
4
8
570
Half-Pound Cheeseburger – No Bun (est.)
~625
~47
~14
~7
~1
~1
~43
~750
Honey Wheat Bread – Full Loaf
480
7
1
88
2
8
16
920
Butter – Full Portion
120
13
8
0
0
0
0
80
Totals (Chowder + Bunless Burger + Full Loaf + Butter)
~1,415
~78
~29
~112
~5
~13
~67
~2,320
Item
Calories
Fat (g)
Sat. Fat (g)
Carbs (g)
Fiber (g)
Sugar (g)
Protein (g)
Sodium (mg)
The total sodium listed above is about 20 mg over the suggested daily amount and the total calories is about 75% of a day’s total. So, although I will be back again, I will try to make it not so often, and it has been less than once a month. Maybe twice a year would be satisfactory.
09/10/25: My total calories for the day were 976 above my daily goal of 1880 and my total sodium for the day was 2,301 which was 1 point over being twice my daily goal. Yeah, nutrition-wise yesterday at Lonestar and the Hershey’s Ice Cream was a fiasco. My morning weight was 244.8 lbs. which was up 2.4 lbs. from yesterday, but my Resting Blood Glucose Level was 103 which was great! *Still, if I go back to my “regular” pattern of eating today, I should be back down in a couple of days. This is from years of previous experience with a “cheat” meal or day.
ADDENDUM: On a usual trip to Goldsboro, North Carolina I will be going to have lunch at the Longhorn Restaurant in front of Berkley Mall. I think I’ve only been in Berkley Mall once and that was a few years ago. I think they have JC Penny’s on one end and on the other is/was an abandoned large store, perhaps Sears at one time.
I may drive out to look at any jets that may be taking off or landing out at Seymour Johnson Air Force Base. There is a road that dead ends at the fence beside the runway and often there are others out there taking pictures.
I will also try to go to the Main Wayne County Library back in town. They don’t take book donations. I wanted to give them a copy of the Reader’s Digest Magic Foods for Better Blood Sugar, but the clerk didn’t even ask, which book, just redirected me to the Literacy Connections of Wayne County. As soon as I realized that they didn’t take book donations, no reason for me to talk any longer with the woman at the front desk. I did roam the stacks and found a book on diabetes and took it and browsed through it.
I stopped at the Newton Grove Drug Co. (pharmacy & soda fountain) in Newton Grove, North Carolina and had a 1 scoop ($2) of Hershey’s Ice Cream in a regular cone. *They give about a scoop & a half (almost two scoops) for only $2 (no tax). That’s a deal!
Although my “salad days” started at the IGA in Erwin, North Carolina, I found that the Harris Teeter in Fayetteville had a good salad bar also, and they offer an abundance of fruits (blackberries, blueberries, cherries, grapes, kiwi, and raspberries) and the salads with an abundance of fruit is what this page focuses on. The IGA has Ken’s Salad Dressings, and the HT has Cindy’s Kitchen Dressings.
I used the ChatGPT AI to help me create the Cranberry Vinaigrette Dressing and it is reminiscent of the “store bought” Raspberry Vinaigrette Dressing that I bought some time ago. *I had made some homemade cranberry sauce and used no sugar. That is a positive for this dressing, as I was looking for a lower calorie dressing from the Ken’s or Cindy’s dressings. I like their flavor, but they are high in calories.
An additional suggestion might be to add a tangy, fresh goat cheese like Bucheron (Fr.) or Capricho de Cabra (Sp.).
Extras: 2 olives, 1 tsp bacon bits ~331 cal | ~13g net carbs | ~10g protein
I enjoyed the dressing (non-creamy) and the salad to which I had also added 1/2 a medium avocado and a couple of raw cherries, but before 4 pm I was very hungry and ate a slice of bread, deli turkey & cheese sandwich, and a small container of shrimp-lentil stew. I had had a 2 egg frittata, with half an avocado at breakfast. So, being really hungry after lunch didn’t make sense to me.
🥗 Day 2 — Walnuts + Chicken + Cherry
Fruits: ½ small apple (thin slices), 1 raw cherry
Nuts: 6 walnut halves
Protein: 3 oz grilled chicken breast (cubed)
Extras: 2 olives ~350 cal | ~13g net carbs | ~25g protein
🥗 Day 3 — Almonds + Egg + Cherries
Fruits: 2 strawberries, 2 raw cherries
Nuts: 8 almonds
Protein: 1 boiled egg
Extras: sprinkle of chia seeds (1 tsp) ~330 cal | ~13g net carbs | ~12g protein
🥗 Day 4 — Pecans + Egg + Yogurt Creaminess
Fruits: 3 raspberries, 4 blueberries, 1 raw cherry
Nuts: 6 pecan halves
Protein: 1 boiled egg
Dressing twist: mix cranberry dressing with 1 tbsp Greek yogurt → creamy version
Extras: 2 olives ~335 cal | ~12g net carbs | ~12g protein
Diabetic-Friendly Cranberry Vinaigrette
Ingredients (makes about ½ cup, 6 servings):
3 tbsp homemade cranberry sauce (preferably with little or no added sugar, sweetened with stevia, monkfruit, or a touch of agave)
2 tbsp apple cider vinegar (or red wine vinegar)
3 tbsp extra virgin olive oil (healthy fats help slow sugar absorption)
1 tsp Dijon mustard (emulsifier + savory depth)
¼ tsp salt
¼ tsp black pepper
(Optional) 1 tsp orange juice or zest, for brightness without much sugar
Instructions:
Whisk cranberry sauce, vinegar, mustard, salt, and pepper in a bowl until smooth.
Slowly drizzle in olive oil while whisking, to create an emulsion.
Taste and adjust: add a splash more vinegar if you want it sharper, or a pinch of sweetener if it’s too tart.
Nutrition (per serving, ~1.5 tbsp):
Calories: ~45
Carbs: ~2g (net ~1g, depending on your cranberry sauce)
Fat: ~4.5g (healthy monounsaturated)
Fiber: trace
No added sodium beyond what you include
I enjoyed the flavor and texture of this dressing and would make it again. I haven’t tried adding plain Greek yogurt to it, but I’m pretty sure I will like that also, since the yogurt also has some sour tang to it.
This dressing is tart, fruity, and works really well on dark leafy greens, roasted vegetables, or even a grain salad.
Creamy Cranberry Dressing
Ingredients (makes about ½ cup, 6 servings):
3 tbsp homemade cranberry sauce (no added sugar, or sweetened lightly with stevia/monkfruit/agave)
Bill Gibson, II 