Tag: plant based

Easy Chia Pudding

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 Easy Blueberry Chia Pudding
I love to use walnut, almond or cashew milk from Elmhurst Farms to make this recipe - they don't use any additives or stabilizers, just nuts and water to make their milks. And they are delicious! For those who are interested in alternatives to cow's milk (whether it be due to allergies, intolerances or simply the desire to live a vegan lifestyle) be sure to read product labels carefully. Many brands may have a great tasting product, but contain ingredients that may cause bloating, gas, or digestive issues for some. Be on the look out for stabilizers such as xanthan gum, locust bean gum, gellan gum, guar gum, and gum acacia if you have any GI concerns.
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servings
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Servings
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Instructions
  1. Combine milk, vanilla, chia and sweetener in a glass jar. Shake or stir well to combine and place in fridge for several hours or overnight. Top with fresh or frozen blueberries before serving.

Coconut Covered Cocoa Date Balls

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 Coconut Covered Cocoa Date Balls
I love whipping up these easy, no bake healthy bites for my girls. They make great treats for kids or adults of any age, any time. Loaded with fiber, healthy fat and potassium, these snacks are perfect to tuck into lunch boxes for school or on the go before after school activities. Double up the recipe and freeze for future use!
Prep Time 15 minutes
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Balls
Ingredients
Prep Time 15 minutes
Servings
Balls
Ingredients
Instructions
  1. In a food processor, combine all ingredients except for shredded coconut. Pulse until resembles smooth mixture. Scoop into tablespoon size balls and roll in coconut.
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What’s the Hype with Chia Seeds?

Chia seeds are known to have been consumed since the 13th century by Aztec cultures for the strength, stamina, and endurance that they provided to their people. One tablespoon alone of chia was enough to sustain Aztec warriors for an entire day! The seeds were also used as medicine and prescribed for wounds, joint pain, sore throats, and sore eyes. Those ancient aztec warriors were clearly onto something. Made into a pudding, sprinkled into smoothies or salads, or added to baked goods, these seeds are nutritional powerhouses that can add benefits to our health. They are a great source of plant based omega 3 fatty acids (bonus for brain health), can improve blood sugar control (more steady energy and mood), feed healthy bacteria in the gut such as lactobacillus and help maintain bowel regularity to name just a few ways we can improve our health with consumption of these tiny seeds! These seeds they are so shelf stable (lasting up to 2 years) they make a super smart addition to anyone’s plant based pantry. 

My favorite way to consume chia seeds is with chia pudding at breakfast – try this recipe, which is so basic and takes just a few minutes to assemble. A weekly staple in my fridge for a healthy breakfast, grab and go snack, or even dessert. Your taste buds will be happy, the microbes in your gut health will flourish, and your mood and energy will be stable thanks to all the delicious fiber and the blood sugar regulation benefits chia seeds offer. Click here for this easy and delicious recipe.

Colorful Couscous Salad

Eating the 🌈 is the daily mantra that helps us achieve optimal nutritional balance. Think of this approach as mother nature’s multivitamin- all the colors found in various vegetables, fruits, spices and herbs represent different phytonutrients and phytochemicals that offer a myriad of benefits for the body. Aim to add more color and variety to daily intake as often as possible- the microbiome will flourish with diversity, and the immune system will strengthen as a result. 

Here is a colorful salad that incorporates whole wheat cous cous, dried cranberries and golden raisins, red cabbage, carrots and a turmeric dressing. A mix of sweet, salty, crunch, it’s a delicious side dish that will add more color and nutrient density to a family lunch or dinner. Plus the added turmeric spice lends lots of color and anti inflammatory goodness to the mix! Enjoy…

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 Colorful Couscous Salad
1. Cook 1 cup whole wheat couscous according to package directions. 2. Combine couscous with carrots, red cabbage, raisins and cranberries. 3. Mix dressing and add to salad, stir well to combine
Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 5 minutes
Servings
Ingredients
Instructions
  1. Cook 1 cup whole wheat couscous according to package directions. Combine couscous with carrots, red cabbage, raisins and cranberries. Mix dressing and add to salad, stir well to combine