Easy Chia Seed Pudding

Easy Chia Seed Pudding

This recipe is a staple for breakfast meal prep.  This is a great way to get in a healthy dose of fats and fiber into your morning and awesome for taking on the go!  I love to top mine off with fresh berries, a spoonful of sunflower seed butter, shredded coconut and chopped nuts or energy balls if I have them on hand. You can add sweetener to this if you choose; I like to keep added sugars out of meals whenever I can and this one tastes great without it!

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What you need:

  • 1 cup canned lite organic coconut milk
  • 1 cup unsweetened organic almond milk
  • 1/2 cup organic chia seeds
  •  1 tsp vanilla extract
  • For toppings: chopped berries, shredded coconut, almond/sunflower seed butter, coconut cult yogurt, granola, etc

How you do it:

  1. Combine coconut milk, almond milk and vanilla in a large mason jar or container
  2. Add chia seeds and seal container; shake to combine
  3. Let sit overnight; spoon out into a bowl and add toppings of choice!

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(Recipe above yields ~3-4 servings)

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Crispy Rutabega Fries

Crispy Rutabega Fries

While you may have never cooked with rutabegas before I highly recommend you start!  These root vegetables are a powerhouse of support to your gut microbiome. First off, they are a rich source of fiber and magnesium helping to prevent and ease constipation.  Speaking of fiber, these as well as many other root vegetables contain prebiotics-a type of plant fiber that acts as food for your gut bacteria (ie probiotics).  This helps keep our gut environment healthy and alive:)  It is also a functional food in the sense that it is naturally anti-fungal and therefore helps fight off any candida or yeast overgrowth in the body.  Feeds the good bacteria and kills the bad bugs?  Yes please!  You will love my healthified variation on the typical french fry below and your gut will thank you.

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What you need:

  • 1 Rutabega
  • Avocado or coconut oil
  • Paprika,dried parsley, garlic powder, pepper, sea salt

For those of you wondering….this is a rutabega:

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I recommend looking for them in the section of the store where the parnsips/turnips or other root veggies are.  You can always ask the workers in the produce section:)

How you do it:

  1. Preheat oven to 375; wash and peel rutabega
  2. Cut off each end and then stand up on the flat side to cut in half
  3. Cut rutabega into fries-roughly 1/2 inch thick each
  4. Toss in avocado oil (~1-2 T) on a lined sheet pan
  5. Coat with spices above (I tend to just shake a bunch of spices on without measuring but I would recommend roughly 1 tsp paprika, parsley, garlic powder + 1/2 tsp salt and pepper each
  6. Bake for ~25 minutes or under golden and crisping around the edges

Tip:

 

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Cacao Cauliflower “Oats”

Cacao Cauliflower “Oats”

Veggies for breakfast? 

This breakfast porridge of sorts should really be called “Noats” since it contains no oatmeal at all (hehe).  As the current literature on oats is looking more and more grim for those of us with Celiac disease (issues with cross-reactivity and the protein avenin), I wanted to try to recreate one of my favorite breakfasts in a completely grain free way!  Don’t knock this until you try it-I realize this meal sounds strange since but it really has a similar texture to oatmeal and the toppings make up for any discrepancies!  I chocolate-ified these oats but you can also leave the cacao out and add a tsp or two of vanilla extract instead!  In that version I like to add frozen organic blueberries or blackberries right to the pot for a natural sweetness.  I tend to be a meal prepper so I like to make a larger batch of these ahead of time and portion out into mason jars with toppings to be reheated during the week.

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What you need:

  • 1 cup cauliflower rice (I used organic frozen cauli rice to save time!)
  • 2 T ground flaxseed (or chia seed)
  • ~1 cup canned lite coconut milk
  • 2 scoops grassfed collagen protein
  • 1.5 T raw cacao or carob powder
  • 1-2 dropperfuls liquid stevia (optional-I left this out and still tasted good!)
  • dash of sea salt
  • coconut oil (organic/virgin) or ghee
  • optional: fresh berries, cacao nibs, cashew/almond butters, chia seeds, hemp seeds

How you do it:

  1. Turn stove on low/medium, add a few tsp coconut oil or ghee to a pot
  2. Add cauliflower rice and stir around to heat and mix into oil (2-3 min)
  3. Add coconut milk and flax seed and turn heat up to medium/high and bring to bubbling
  4. Once bubblin, reduce the heat to low and cook for 3-4 minutes, stirring occasionally; add more fluid as needed for desired thickness
  5. Let cool a bit and then whisk in 2 scoops of collagen protein, cacao powder and stevia (may add additional coconut milk if mixture is extremely thick)
  6. Cover partially and let simmer on low for another ~1-2 minutes.  Stir and serve!
  7. Makes ~2 servings

Tip:

  • For “overnight oats version”: scoop ~3/4 cup cooked “oat” mixture into jars, top with an additional few T of coconut milk, ~1/4 cup chopped strawberries, 1 T sunflower seed butter (or nut butter of choice); 2 tsp hemp seeds, sprinkle of cacao nibs (You can vary this however you like!  Some other great variations would be: blueberries + almond butter+cinnamon OR fresh slice banana+walnuts+chia seeds.
  • I also love to top this off with coconut cult yogurt for a probiotic boost!

**Updates:

-If you’re having a hard time transitioning over to cauliflower completely from oats-try adding ~2-3T quinoa flakes to the recipe (add in step #3 above and add a little extra water)-this will boost the thickness/creaminess!

-Update thanks to a 5J patient: For 1 serving (1/2 of everything in the recipe above)->Replace the coconut oil with red palm oil, replace canned coco milk with 1 T coconut butter (Nutiva brand) and 1/4 cup water, add a pinch of salt

I love multiple variations on this recipe-leave out the cacao and add about 1/4 cup pumpkin or butternut squash puree and about a teaspoon of pumpkin pie spice + some fresh grated raw ginger!

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Get creative 🙂

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Vanilla Walnut Granola

Vanilla Walnut Granola

The secret to a cluster-y granola?  Add an egg white!  This granola is sure to be your new favorite go-to and is easy to alter based on whatever nuts/seeds/dried fruits you have.  I also have played with using liquid stevia vs. maple syrup to make completely free of sugar.  I like to add brazil nuts as they are packed with selenium-a potent antioxidant that many of us are deficient in and can also help boost thyroid function!

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What you need:

  • 2 cups Gluten Free Old Fashioned Oats (I love GF Harvest brand)
  • 1/2 tsp cinnamon
  • 3-4 T shredded coconut
  • 1/2 cup coarsely chopped organic walnuts and cashews
  • 4 chopped organic brazil nuts
  • 2 T pumpkin seeds
  • 1/4 cup organic raisins
  • 2 T organic coconut oil melted
  • 3-4 T maple syrup
  • 1 egg white
  • 1/2 tsp vanilla extract (gluten free)
  • 1/4 tsp sea salt

How you do it:

  1. Preheat oven to 300
  2. Whisk coconut oil, maple syrup, egg white, vanilla, salt together in a large bowl
  3. Combine oats, cinnamon, nuts, seeds, dried fruits in a separate bowl
  4. Pour wet over dry ingredients and combine
  5. Pour granola mixture onto a parchment lined baking sheet and form into a large donut shape (there should be a hole in the middle and the granola mix should form a large circle)
  6. Bake ~25 minutes or until golden; this will make your home smell amazing!

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Tip: Store in an airtight container such as a mason jar for up to a week.  I enjoy topped on chia seed pudding or unsweetened dairy free yogurt.

Oatmeal Raisin Cookie Fat Balls

Oatmeal Raisin Cookie Fat Balls

These are a healthified take on the cookie we all love!  In addition to having no added sugar, these balls have healthy omega 3 fats from the walnuts and plenty of blood sugar balancing fiber from the oats, flaxseed and coconut.  These are quite addictive so I recommend doubling the recipe so you have plenty on hand when a sweet craving strikes:)

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What you need:

  • Dry ingredients:
    • 1/4 cup raisins
    • 1/4 c finely chopped walnuts
    • 1/2 c gluten free rolled oats
    • 1/4 cup unsweetened coconut shreds
    • 2 T ground flaxseed
    • 1 tsp cinnamon
  • Wet ingredients:
    • 1/4 cup coconut butter (melted)- can probably sub coco oil
    • 1/4 cup natural almond butter
    • Optional: ~1 dropperful of vanilla liquid stevia (can also sub 2 T maple syrup or omit completely)

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How you do it:

  1. Combine all wet ingredients in a small bowl and mix well.
  2. In a larger bowl mix all dry ingredients.  Add wet to dry and then roll into balls.
  3. Freeze for about an hour and serve!

Makes about 8-10 balls

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Peanut Butter Blondies

Peanut Butter Blondies

This recipe is a crowd favorite and never disappoints!  Amongst being packed with fiber and protein from the chickpeas and nuts this recipe can be whipped up quickly in a food processor for a last minute dessert idea.  I promise no one will ever know these are made with beans so be sure not to tell any picky eaters you serve them to!

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What you need:

  • 2 cans (15 oz) chickpeas, rinsed and drained
  • 1 cup natural peanut butter (can sub almond butter)
  • 1/2 cup pure maple syrup
  • 3 teaspoons vanilla
  • 1/2 tsp salt
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup vegan (or regular) chocolate chunks plus 2 tablespoons (I like Enjoy Life brand)

How you do it:

  1. Preheat oven to 350 degrees F and grease an 8×8 inch pan (can use grassfed butter or coconut oil)
  2. In a food processor, add all ingredients except chocolate chunks and process until batter is smooth. Fold in chocolate chips (I like enjoy life dark chocolate chunks) – batter will be thick!
  3. Spread batter evenly in prepared pan then sprinkle 2 tablespoons of chocolate chunks on top
  4. Bake for 20-30 minutes or until toothpick comes out clean and edges are a tiny bit brown. The batter may look underdone, but you don’t want them to dry out!

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Adapted from ambitious kitchen

 

My favorite Detox Soup (Bieler’s broth)

My favorite Detox Soup (Bieler’s broth)

This broth is an age-old remedy used to help detoxify the liver and up-regulate the body’s natural detoxification pathways.  This recipe is taken from the cookbook Nourishing Traditions by Sally Fallon.  As told in the cookbook, Dr. Bieler describes that this combination of vegetables helps alkalinize the body and restore sodium and electrolyte balance.  This is a great thing to incorporate daily to help revamp after a rougher weekend or when your gut needs a little TLC!  I like to stir in some collagen peptides and chopped avocado and sip in a mug:)

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What you need:

  • 4 organic zucchini (diced)
  • 1 pound trimmed organic green beans
  • 2-3 stalks organic celery
  • 1 bushel organic parsley
  • 4 cups filtered water
  • sea salt to taste

How you do it:

  1. Add all ingredients to a large soup pot
  2. Bring to boiling and then simmer until veggies become soft (~15 minutes)
  3. Blend with an immersion blender or in portions in a blender, serve warm

Tips:

-I like to add the juice of half a lemon and sea salt to taste before serving

-Freezes well in freezer bags for a few months (I like to store in my eco-friendly stasher bags)

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