Chia Pudding 4 Ways

Chia is one of the most versatile superfoods out there. It contains more calcium than a glass of milk in just one small serving. It is virtually tasteless, so you can sprinkle it on salads, throw on top of your smoothie, and even make pudding out of it. This is a great snack you can have anytime during the day. Breakfast or dessert....it's a great choice! Packed with more protein than any other plant source per ounce, it has only 1 carb per serving because of the fiber content....yes low carb and high in protein. I'll take it. These little beauties are so easy to make and whip up in just minutes. The hardest part is waiting for them to set which usually takes about 4 hours. I love to make the Peanut Butter and Chocolate one as my nighttime treat. Which one is your favorite?

Greek Yogurt and Vanilla Chia Pudding

1 cup unsweetened almond milk

1 cup plain nonfat Greek yogurt

2 TBSP maple syrup

1 tsp vanilla extract

1 tsp Truvia (or other granulated stevia)

pinch of salt

¼ cup chia seeds

topping: fruit and granola

·      Combine all ingredients in a small bowl. Mix well

·      Place in jar or other container and cover. Place in fridge

·      Allow to sit in fridge for at least 4 hours or overnight. Give the mixture another couple of stirs.

·      Divide into containers and top with fruit and granola

·      Will keep in fridge for up to 4 days covered. Serves 4

Peanut Butter and Chocolate Chia Pudding

1 cup unsweetened almond milk

¼ cup chia seeds

2 TBSP cocoa powder

1 tsp vanilla extract

2 TBSP natural peanut butter, chunky (I like Adams)

1 TBSP Maple syrup

1 tsp Truvia (or any granulated Stevia)

topping: chopped peanuts and dark chocolate

·      In a small bowl, combine all ingredients. Taste for sweetness, adjust as necessary

·      Place in a jar or other small container for at least 4 hours or overnight.

·      Top with chopped peanuts or dark chocolate

·      Will stay good in fridge for up to 4 days covered. Serves 3

Vegan Coconut Pudding

1 can full fat coconut milk

2 TBSP maple syrup

½ tsp coconut extract

1/3 cup chia seeds

pinch of salt

topping: shredded coconut and mixed berries

·      In small bowl, mix all ingredients together.

·      Place in jar or small container and allow to set in fridge for 4 hours or overnight.

·      Top with coconut and mixed berries

·      Will keep up to 4 days in fridge covered. Serves 4

Tropical Protein Chia Pudding

1 cup unsweetened almond milk

1 scoop vanilla protein powder (whey or vegan)

1/3 cup diced fresh pineapple

¼ c chia seeds

1 tsp maple syrup

1 tsp coconut extract

topping: toasted coconut, fresh pineapple

·      Mix ingredients into small bowl. Make sure protein powder is evenly distributed

·      Pour into a jar or other small container. Place in fridge for at least 4 hours or overnight. Top with toasted coconut and some fresh pineapple. Serves 2

Gimme Lemon....Everything

There is something genuis behind the lemon, ya know? It's beautiful, bright yellow color makes me instantly happy, invoking fantasies of sipping' lemonade in the sunshine. I'm going to totally pretend like it didn't snow a few days ago and summer is right around the corner. Good news is these Lemon Chia Protein Bites are the perfect way to get ready for that bikini, or tankini, or swim dress. I love to make a big batch at the beginning of the week and have them on hand whenever I get the urge to snack, which might be every 20 mins. Anyone else feel my pain???

Lemon Chia Protein Bites

½ cup quick oats

1 TBSP chia seeds

3 cups vanilla flavored protein powder

1 TBSP Truvia

1 tsp lemon zest

4 TBSP lemon juice

6 TBSP water

·      Combine oats, chia seeds, protein powder, Truvia and lemon zest in bowl.

·      Add in lemon juice and water

·      Form into balls (note: all protein powders have different dryness levels, so you might need to adjust water measurement)

·      Roll in unsweetened coconut shreds and place in freezer for 30 minutes.

·      Remove from freezer and store in airtight container in fridge. Will last for 5 days

Carrot Quinoa Power Muffins

When you are watching your waist line, baked goods are usually off the list. It's not that muffins, pancakes and cookies aren't healthy, but usually what they are made of is process, enriched and loaded with white sugar. These are one of my favorite muffins of all time! They are filled with whole grains, superfoods, and even some vegetables. I love to make these as part of my meal prep and then freeze. Usually I pop them in the microwave for about 20 seconds or allow them to thaw on the counter for a few minutes. 

Carrot Quinoa Power Muffins

1cup cooked/cooled quinoa

¾ cup coconut sugar

½ cup melted coconut oil

½ cup plain Greek yogurt

1 tsp vanilla extract
2 eggs, beaten

1 cup grated carrots

½ cup chopped pecans

¾ cup plus 1 TBSP whole wheat flour

¾ cup plus 1 TBSP almond flour

1 tsp baking soda

½ tsp salt

1 TBSP chia seeds

1 TBSP sesame seeds

1.   Preheat oven to 350.

2.   Line muffin tins with liners (this is important..it helps keep the muffin moist)

3.   Stir together quinoa, sugar, oil, yogurt, vanilla, eggs, carrots and pecans.

4.   In separate bowl bowl add all dry ingredients plus chia and sesame seeds.

5.   Stir dry into wet.

6.   Fill tins ¾ full. Bake 18 minutes makes 16-18 muffins.