Tips, information, and recipes from sports dietitian and author Molly Morgan.
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Aldi Product Picks (Image Source: iStock)
Disclosure: I earn a commission from Instacart from qualifying purchases.
Aldi Quiona & Brown Rice Packets
Quick cooking rice packets are such a great pantry staple, they are quick, easy, and delicious. My two favorites: Simply Nature 90 Second Quinoa & Brown Rice (pictured here) and Simply Nature Seven Grains.
Nutrition highlight: Both varieties are whole grain, which delivers fiber that helps to keep you full and provide longer lasting energy.
Aldi Extra Virgin Olive Oil
Aldi has great priced extra virgin olive oil! Per ounce it is only about $0.35, which is less per ounce than other comparable olive oils.
Extra virgin olive oil is a great staple to keep on hand for sautéing, roasting, and use in sauces and salad dressings.
Nutrition highlight: Extra virgin olive oil is made from the first press of the olives, making it the most nutrient-rich olive oil.
Stonemill Everything Bagel Seasoning
Everything bagel spice is a flavor-packed and has become a staple I love to use in recipes, like Everything Smashed Potatoes, and as a topper for avocado toast.
Also check out the new flavor varieties, including Jalapeno Everything Bagel Seasoning, which gives a mild spice kick!
Nutrition highlight: Only 5 calories per serving, it adds a flavor boost with minimal calories.
What is great about mini avocados is they are the perfect size to top slices of toast, add to tacos, or to whip up a small batch of guacamole.
Nutrition Highlight: Mini avocados have about half the calories of whole avocados with about 160 calories per mini avocado. Plus, avocados are packed with heart healthy fats, along with fiber!
Holiday Preparation Burns Calories
Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.
Calorie counts based on 150-pound person. Click here for a calorie calculator.
Stock up on healthier snacks!
Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.
Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars
It’s all about balance!
Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.
Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,
If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.
Sparkling Holiday Mule Mocktail
Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)
Directions:
Muddle a lime slice in a copper mug (or other serving glass).
Add ice and fill with ginger lime mule seltzer.
Garnish with whole cranberries and a sprig of rosemary.
Cheers!
Earth Day 2021 - Image Source (iStock)
Eating more plant-based foods can help your health and the health of the planet. Although, the relationship between food and your health and the health of the planet, is complex, there continues to be a growing amount of research supporting health and environmental benefits of eating more plant-based foods.
For example eating more plant-based foods can reduce green house gas emissions, conserve water, preserve forests, and protect biodiversity.
Excess meat consumption, especially red meat and processed meat has been linked with heart disease, type 2 diabetes, obesity, and cancer. A study showed that consumption of processed meats is associated with 42-percent higher incidence of coronary heart disease and 19-percent higher risk of diabetes.
For more on the environmental and health benefits from eating meatless, check out: MeatlessMonday.org
Dessert Hummus (Image Source: iStock)
Add dried fruit to nuts for a trail mix
Snack on pieces of fruit like apples, pears, and oranges
Serve up a fruit salad or sliced fruit as a side dish at meals
Have a meatless meal at least one day per week, like Taco Stuffed Peppers or Veggie Spiedie Sandwich (tofu-based!)
Snack on sliced veggies with your favorite dip
Add veggies to smoothies like a handful of spinach - it will add a boost of vitamin C, vitamin, A, vitamin E, calcium, and more!
Add sautéed vegetables to eggs like peppers and onions
Make up a batch of bean and veggie dip to have on hand as a snack!
Add sliced veggies to sandwiches like tomato, cucumber, lettuce, or spinach
Start your day with a bowl of oatmeal and add frozen or fresh berries as a topping
Swap in brown rice in place of white rice
Switch half of the flour in baked goods for whole wheat flour or use all whole wheat flour, try this Blueberry-Banana Bread or Maple Oat Muffin recipe
Make up a batch of museli or oat-based energy bites
Use whole wheat noodles for a pasta-night meal
Try a plant-based meat alternate, click here for a quick list of some favorites
Make up a batch of DIY granola like Cran-Walnut Granola
Add-in beans in a surprising way like dessert hummus! Click here for a delicious Chocolate Hummus recipe
Make a plant-based version of chili, click here for a Veggie Chili recipe
Serve up an extra vegetable side dish at meals, like Garlic-Parm Spaghetti Squash or a veggie platter with dip
Sign-up for a produce delivery service like Misfits Market, which delivers fruit and vegetables to your house!
References:
1. Micha R, Wallace SK, Mozaffarian D. Red and Processed Meat Consumption and Risk of Incident Coronary Heart Disease, Stroke, and Diabetes Mellitus. Circulation 2010;121(21):2271–83. https://pubmed.ncbi.nlm.nih.gov/20479151/
Plant-based meat substitue recommendations (Image source: iStock)
A: There are SO MANY plant-based meat substitutes available now and some are definitely better than others. A few of my favorites and staples are from their nutrition profile, ingredients, and taste are: Field Roast, Quorn, and Beyond Meat.
While there are many others that I like and have routinely, these are definitely some of my go-to, plant-based meat subsititute products!
Message me if you have questions and report back if you give any of them a try.
Field Roast Smoked Apple and Sage Sausage (Image Source: Fieldroast.com)
FIELDROAST
There are several delicious products from Fieldroast including plant-based sausage that is made with a base of potato and wheat protein - seasoned with delicious spices. Some favorites are: Smoked Apple Sage Sausage and Apple Maple Breakfast Sausage.
A great way to prepare Fieldroast sausage is in a skillet on the stove, it browns up nicely and cooks up quickly! I like to have it cooked up in a skillet with sauteed peppers and onions served on a whole grain roll! OR sliced and browned up with roasted potatoes.
Nutritionally what is great is that Field Roast sausages are protein packed - thanks to the wheat protein that delivers 23 grams of protein per sausage. Plus there is only 0.5 grams saturated fat per serving.
To check out where you can find Field Roast products, visit their website: https://fieldroast.com/
Quorn Meatless Patties (Image Source: Quorn.com)
QUORN MEATLESS PATTIES
I think of Quorn is a perfect chicken subsititue, it is tasty and convenient!
A go-to is Quorn meatless patties, which heat up quickly and taste - especially great prepared in an air fryer.
Quorn products are made from a base of mycoprotein which is a plant-based protein and for more info, check out a blog post on my Fuel2Win Sports Nutrition Site with all the details, click here.
Quorn products are available in a variety of different formats from nuggets to ‘chicken’ pieces, plus they are offered in vegan varieties and a vegetarian (has egg whites) versions.
A nutrition highlight is that Quorn products are protein rich, yet relatively low in calories while delivering fiber. For example each Quorn meatless pattie has zero grams saturated fat, only 130 calories, plus has 5 grams fiber and 8 grams protein.
For more details on where to buy Quorn, visit their Web site: https://www.quorn.us/
Beyond Burger Plant-Based Pattie
BEYONDMEAT PLANT-BASED PRODUCTS
Beyond Meat has come out with so many great products, including burgers, Italian sausage, Brats, and breakfast sauage. I love them all!
From an ingredient perspective, Beyond Meat products are made with a variety of plant-based proteins including: pea, mung bean, faba bean, and brown rice. And nutritionally they are protein packed. For more on the ingredients in Beyond: https://www.beyondmeat.com/about/our-ingredients/
The Beyond Meat burger tastes and looks so much like beef! In fact, if you don’t like beef - this may not be the product for you. This burger grills up great and gets that char-like texture and taste like a traditional beef burger. I love it grilled and served on a roll with lettuce, tomato, and onion.
The Beyond Meat breakfast sausage patties sizzle up just like traditional sausage and has such a delicious flavor - with each serving having 11 grams of plant protein. And the Beyond Meat Italian and Brat sausages are great on the grill or cook up well in a skillet.
Also look for the Beyond Meat products on restaurant menus like Pizza Hut and Dunkin! I have tried the Dunkin Beyond Sausage Breakfast Sandwich and it is very tasty, check it out on your next trip to Dunkin.
For more on Beyond Meat and to find where their products are sold: https://www.beyondmeat.com/
Stay Healthy! Message me with your food and nutrition questions - click here.
Image Source: Getty Images
Data is showing that there is a much higher risk (7-fold increase) for the need for mechanical ventilation in patients with Covid-19 that have a high body mass index (BMI >30) and increased risk for being admitted to critical care. (Sources: CDC) Scientists and researchers are concerned as well that the vaccine may not be as effective in those with a higher body weight (Source: CNN).
Image Source: Getty Images
Being routinely active is an important part of achieving and maintaining a healthy weight. Plus being physically active helps with mental health as well and can lessen feeling stressful. In fact, there is consistent research that links exercise with stress reduction - for example, people report feeling calmer after a 20- to 30-minute bout of aerobic exercise and even better yet, the calming effect can last for several hours after exercise. (ACSM Health & Fitness 2013)
In need of some workout ideas that you can do at home? Check out Fitness Blender, which is a great free platform for all different workout ideas from yoga to high intensity interval workouts. There is a wide variety of workouts too for all fitness levels.
Or check out walking or hiking trails at local or regional parks where you live to enjoy the beautiful summer days, it can be easy to social distance while walking or running!
Image Source: Getty Images
Challenge yourself and your family to try new recipes! Healthy eating CAN taste great and there are so many wonderful resources to find new recipes from sites like: Delish.com, EatingWell, and check out my blog archive for lots of recipe ideas too.
This is a perfect time to learn a couple of new recipes to have in your rotation! Or if you have kitchen gadgets that are in your home that you haven’t used in awhile, get them out of the cupboard and learn how to use them! Like an air-fryer - here is a favorite new recipe for Jicama Air-Fried Fries or Instant Pot - here is a delicious Lemon Garlic Chicken recipe!
Image Source: Getty Images
Over half of your body is water! EVERYDAY your body needs water! While all beverages (other than alcohol) - yes, even coffee and tea - are hydrating to the body… too often a whole day can go by when all someone has had to drink is anything but plain, hydrating, and refreshing WATER!
Plus if all you are drinking is sweetened drinks (even if it’s sugar-substitutes like diet beverages) you aren’t necessarily helping your health. Researchers are still trying to sort out why but there is a link between diet soda and diabetes - so surely, diet beverages are helpful to reduce sugar and calorie intake,yet data still suggests there is a need to limit diet beverages. (Journal of Curr Dev Nutrition 2018)
Carry a water bottle with you throughout the day to make hydrating with water an easy choice. And if you do have diet beverages - limit the amount and frequency.
For more tips and ideas to help you be the healthiest version of you, check out my book, The Skinny Rules (Harlequin Non-Fiction 2011) and for recipe ideas, Skinny-Size It (Harlequin Non-Fiction 2014).
Vegetarian Meal - Image Source: Getty Images
There are well-researched health benefits associated with vegetarian eating patterns, including: lower weight/body mass index, lower rates of obesity along with reduced risk of heart disease, diabetes, certain types of cancer, and high blood pressure. In general those following a vegetarian eating pattern compared to non-vegetarians, consume fewer calories from fat, fewer total calories, along with more fiber, potassium, and vitamin C, all of which could contribute to the health benefits associated with vegetarian eating.
Vegetarian or vegan eating patterns are considered appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
There are also environmental benefits. For example: The water consumption of livestock is greater than that of vegetables or grains; it takes about 1850 gallons of water to produce a pound of beef, compared to about only 39 gallons of water to produce a pound of vegetables.
What about protein? Image Source: Getty Images
The number one question I get about vegetarian eating is how do you get enough protein? A well-balanced vegetarian or vegan eating plan can deliver plenty of protein and all the other nutrients the body needs to grow, stay healthy, and be strong. Additionally research has found that when calories are adequate in a vegetarian or vegan eating pattern that protein needs are met or exceeded.
There isn’t just one type of vegetarian or vegan way to eat - there are varying degrees of restrictions. Typically, all vegetarians do not include any meat or fish: chicken, beef, pork, and all other types of meat. Here is a run down on some of the different types of vegetarian eating patterns:
The least restrictive form of vegetarian eating is lacto-ovo-vegetarian, which traditionally exclude meat but include eggs and dairy products.
Lacto-vegetarians follow a similar eating pattern to a lacto-ovo-vegetarians but additionally do not eat egg or egg products.
The most restrict type of vegetarian eating is vegan. Those following a vegan eating pattern will not have any animal-based products, and exclude milk, dairy products, gelatin, and may exclude honey.
Once it is determined what type of vegetarian eating plan is going to be followed, then you can start to put together meal ideas. As you start eating and cooking vegetarian, have an open mind because you can learn great ways to prepare vegetarian dishes that are delicious. I know this firsthand, as I have been eating mostly vegetarian for eight years now. While it still requires some explaining to friends, co-workers, and family about why I am choosing to eat this way, overall eating vegetarian can be easy to adapt to.
Vegetarian Meal - Image Source: Getty Images
Have the whole family eat meatless at least one or two times per week. This is great even for families without a vegetarian in the house!
When you are making meals with meat or seafood, consider just making a simple protein-rich alternate for the vegetarian - such as, tofu or tempeh sauteed with a drizzle of barbecue sauce or a sandwich with hummus and sliced veggies.
Always have a stock pile of beans on hand. In one cup of beans there is about 220 calories, 17 grams of fiber, and 14 grams of protein. They are a great protein go-to, serve a cup of beans topped with a drizzle of olive oil, vinegar, and spices at meals.
When throwing a party have a vegetarian option available like: grilled marinated tofu cubes, grilled vegetables, veggie burgers, roasted vegetables, grilled cheese sandwiches, and/or hummus and vegetables.
At restaurants ask to customize a dish to make it vegetarian, for example order a grilled chicken salad without the chicken and ask for more of the vegetable toppings to be included on the salad instead.
Stock up on prepare easy to grab vegetarian foods like: hummus, 3-bean salad, Greek yogurt or Icelandic yogurt (more protein than traditional yogurt), hard-boiled eggs, guacamole, cottage cheese, peanut butter, almond butter, trail mix, nuts, seeds, dry roasted edamame or other dry roasted beans, etc.
One of the biggest watch outs for vegetarians is to make certain to include a wide variety of plant-based protein foods (e.g. nuts, seeds, peanut butter beans, tofu, tempeh, edamame, meat substitutes, hummus, etc.). If you or your child won’t eat plant-based protein foods than eating vegetarian may not be the best choice for them. As mentioned above, a well-planned vegetarian eating pattern is appropriate for any age but if you eat vegetarian or vegan and just fill up on foods like chips, French fries, and bread, you certainly will be missing out on nutrients the body needs.
Sometimes professional support is helpful, especially if vegetarian eating is unfamiliar to you. Working with a registered dietitian can help guide you and your child through the transition to vegetarian eating. Also discussing the eating change with your child’s pediatrician and any concerns that they may have or blood work that they would like to monitor to ensure your child’s needs are being met.
Lastly those following a vegan diet require vitamin B-12 supplementation because it is primarily found in animal foods. Although, vegetarians how are routinely consuming dairy foods will not likely require supplementation.
Check out the recipe ideas in the blog gallery on this site, many of which are vegetarian/vegan or that can be easily adapted to be vegetarian and check out the resources listed below. Enjoy the adventure of trying, tasting, and preparing delicious vegetarian foods - you can do it!
Resources:
Meatless Monday Recipes: http://www.meatlessmonday.com/favorite-recipes/
Vegetarian Dietetic Practice Group – Consumer Web site: www. vegetariannutrition.net
Feeding Vegetarian Teenagers - https://vegetariannutrition.net/docs/Teens-Vegetarian-Nutrition.pdf
Vegetarian Resource Group - www.vrg.org
References:
Academy of Nutrition and Dietetics Vegetarian Diet Position Paper: http://www.eatrightpro.org/~/media/eatrightpro%20files/practice/position%20and%20practice%20papers/position%20papers/vegetarian-diet.ashx
Mekonnen, M.M. and Hoekstra, A.Y. (2010) The green, blue and grey water footprint of farm animals and animal products, Value of Water Research Report Series No. 48, UNESCO-IHE, Delft, the Netherlands.
Kombucha Tea, Image Source: Getty Images
A bonus is that because kombucha has grown in popularity, it is now more widely available at stores and online! For example, when I was working on my gut health drink book, Drink Your Way to Gut Health (Houghton Mifflin Harcourt) just 5 years ago, there were less widely available brands of kombucha. Now you can find it widely available at major stores like Walmart, Wegman’s, Price Chopper, Target, and more.
I also like to make my own kombucha which takes some time but makes it much more affordable to drink kombucha routinely, for more on making your own kombucha, check out my book (Drink Your Way to Gut Health) for a DIY recipe to make your own.
So, if I had to narrow it down… here are three of my very favorite kombucha brands and flavors (plus one more for all those based in Canada!):
Health-Ade Kombucha, especially their Pink Lady Apple (pictured below) and their Jalapeno Kiwi Cucumber is really delicious too with a hint of spice! Each bottle of Health-Ade Kombucha has about 80 calories and 12 grams of added sugar. For more on Health-Ade, check out their website: https://health-ade.com/
I really enjoy GT’s Synergy Kombucha too! It was one of the first kombucha brands that I ever tried, and their favor varieties are incredible. Although, I enjoy a lot of the different flavors too, I especially love one of their Gingerade (pictured below). Each bottle of GT’s Synergy Kombucha has about 50 calories and 12 grams of sugar with 0 grams added sugar. For more on GT’s check out their website: https://gtslivingfoods.com/
Kevita Kombucha has a lot of great flavor options too! My favorite flavors of Kevita are Pineapple Peach (pictured below), Ginger, and Tart Cherry. Each bottle of Kevita Kombucha has about 70 calories and 16 grams of carbohydrates with 15 grams of added sugar. For more on Kevita, check out their website: https://www.kevita.com/
Lastly, if you are Canada-based, check out my all-time favorite brand of komubcha, Tonica! It is made in Toronto. My favorite three flavors are Peach, Blueberry, and Mango! What’s unique about Tonica kombucha is that the base is organic green and black tea and rooibos which results in a super smooth flavor and it only has 4 grams of sugar per 1 cup serving (250 ml). For more on Tonica, check out their Web site: https://tonicakombucha.com/
Tonica Kombucha (Canada Only) - click here
Cherry-Ginger Kombucha - Photo: Molly Morgan
Cherry - Ginger Kombuhca
Serves 1
Ingredients:
1 cup tart cherry juice (we love Cheribundi)
1 cup ginger kombucha (GT’s Gingerade)
Directions:
Fill a glass with ice.
Add cherry juice and kombucha. Enjoy!
Nutrition Facts (per serving): 130 calories, 0 grams fat, 0 grams saturated fat, 0 grams cholesterol, 5 milligrams sodium, 31 grams carbohydrates, 31 grams sugar (0 grams added sugar), and 1 gram protein
Nutrient-Rich Foods To Include - Rich in Protein, Vitamin A, Vitamin C, and Vitamin E
Include a wide variety of protein-rich foods as protein is an important player in the immune system.
Food examples to include: yogurt (especially Greek yogurt), peanut butter, seafood, poultry, eggs, beans, lentils, tofu, nuts, and seeds.
Quick ideas:
- 3 Bean Salad: combine 1 can each (drained and rinsed) of chickpeas, black beans, and kidney beans. Then toss with 1/4 cup vinegar, 1/4 cup olive oil, 1 teaspoon garlic powder, and season with sea salt and black pepper.
- Snack on Bada Bean Bada Boom - roasted broad beans (available in a variety of flavors) that deliver 7 grams of protein per 1/4 cup
- Have a cup of Greek yogurt as a snack and top it with granola, nuts, and/or fruit
Think of vitamin A as a regulator - it helps in the body to regulate the immune system. Plus it helps to keep skin and tissues in the respiratory system, intestines, mouth, and stomach healthy.
Food examples to include: apricots, sweet potatoes, carrots, broccoli, spinach red bell peppers, apricots, or eggs.
Quick ideas:
- Roasted sweet potatoes as a side dish at dinner. Place cubed sweet potato on a baking sheet, drizzle lightly with olive oil, and roast at 425 degrees F for 25 - 30 minutes. Stirring throughout.
- Combine dried apricots with almonds as a snack
- Have a hard boiled egg as snack or sliced on top of a salad
Vitamin C is an antioxidant and it is a protector - plus it helps to stimulate the formation of antibodies.
Food examples to include: green peppers, red peppers, yellow peppers, strawberries, tomato juice, oranges, grapefruit, clementines, or Mandarin oranges.
Quick ideas:
- Slice red pepper and have them with hummus or guacamole
- Stir fry peppers with your favorite stir fry sauce and protein for dinner
- Have an orange sliced as a snack or a quick side dish with a meal
Vitamin is also an antioxidant which can help to neutralize free radicals in the body.
Food examples to include: sunflower seeds, almonds, vegetable oil, safflower oil, sunflower oil, peanut butter, and hazelnuts.
Quick ideas:
- Use vegetable oils to make your own homemade salad dressings - a quick ratio to use: 1/4 cup vinegar, 1/4 cup oil, 1 tablespoon honey mustard, season to taste with garlic powder, sea salt, and cracked black pepper.
- Snack on sunflower seeds or top salads with shelled sunflower seeds
- Have a peanut butter and banana sandwich as a quick meal or snack
Sure you’ve heard the advice, shop the perimeter. But I have say that while sure, there are loads of important foods to include in the perimeter of the store, there are some gems in the aisles as well that are worth including routinely in your grocery cart. Captured here are a few of my favorites that deliver omega-3 fats!
Note: This isn’t an add, rather just highlighting products I love!
Barlean’s Omega-3 Oil
This omega-3 oil is a product from Barlean’s that is made from fish oil but let me tell you, there is no fishy taste (or after taste). It is a perfect way to get a boost of omega-3’s into your eating routine.
How much to add-in? 1 tablespoon per day for adults or children over the age of 4. This will deliver 1500 milligrams (1.5 grams) of omega-3 fats, in comparison a 3.5 oz piece of salmon has about 1.8 grams.
How to add it in? It is seriously so delicious just have a spoonful or it. Or it tastes really delicious added into smoothies or drizzle on yogurt.
Where to find it? You can find it in the “natural food” section of some grocery stores in a refrigerator or some vitamin shops (e.g. Vitamin Shoppe) have it as well. Or you can order it direct from Barleans.com. Also it may seem a little pricey yet, one bottle has 29 servings so it really goes a long way.
Note: If you are adding this product in, you don’t necessarily also need to have other sources of omega-3 within the same day - for example, skip the fish oil capsule, chia seeds, or instead of salmon have a different type of fish.
Chia Seeds
Tiny little chia seeds are worth every penny! Plus there are tons of ways to work them into your eating routine. For example, you could make up a batch of Reese’s Bites - click here for the recipe! There are two big nutrition benefits of chia seeds: the omega-3 fats and fiber. Each tablespoon serving of chia seeds adds about 2 grams of omega-3 fats and about 5 grams of fiber.
How much to add-in? Add in a tablespoon of chia seeds as a source of omega-3 fats for the day. Keep in mind, as mentioned above, if you are adding in other sources of omega-3 fats like salmon, walnuts, omega-3 oil, etc. you can alternate the sources because you don’t need them all every day.
How to add them in? A very cool property of chia seeds is they are hydrophyllic, which means they absorb water - in fact, about 10 times their weight in water! This makes chia seeds really great for thickening sauces, smoothies, chia pudding, or energy bites. Click here for a delicious chia pudding recipe from my Fuel2Win sports nutrition project.
Another use for chia seeds is to use them as an egg replacement in baking. For each egg: In a small bowl, mix together 1 tablespoon of chia seeds with 3 tablespoons of water, let sit for 10 - 15 minutes. Then use in place of eggs in your recipe. This works really well for quick breads and muffins.
Where to buy them? Look for chia seeds in the baking aisle of the grocery store. You may also find them in a “health food” aisle or section or you can buy them on-line from brands like Bob’s Red Mill.
