by Caroline | Sep 24, 2018 | Recipes, Wellness
Chia seed pudding has become one of my favorite make ahead/grab-n-go healthy snack foods. It’s so simple, yet so healthy, and it’s actually really delicious too! All you really need to know are the basics, and then you can add whatever toppings or spices you like to make it how you like it. I’m going to show you two ways I like to make chia seed pudding.
How to make Chia Seed Pudding
The base is just chia seeds and any kind of liquid of your choice. I prefer coconut milk but you can do water, coconut water, cows milk, or any kind of nut milk (checkout my recipe for homemade cashew milk if you really want to take your homemade-game to the next level). How freakin’ simple is that!? The other thing that makes this a super efficient snack, is that you only need a small amount of chia seeds, so the bag that I buy lasts me for months even if I make this a few times a week.
Ready for the easiest recipe of your life? To make the base you need to mix:
- 3 tbs chia seeds
- 1 cup liquid
Then add anything else you want like strawberries, vanilla extract, honey, blueberries, grated ginger, walnuts, almonds, peaches, cinnamon, you get the idea. The taste is very neutral so alone it’s sort of meh. You’ll want to dress it up a bit, but you can add pretty much anything because the base is so neutral.
The chia seeds will soak up the liquid and form a gel like texture. This can happen in as little as 10 minutes, but I like to make a few jars on a Sunday evening, leave them in the fridge overnight, then I have lunch to take to work the next day. You can even make just the base ahead of time, then add fruit to it when you’re ready to eat, that’s what I do to avoid any nuts or fruit getting soggy.
Easy? *check*
Cost effective? *check*
How about healthy? *checkcheckcheckcheck*
Health Benefits of Chia Seeds
The health benefits of chia seeds are astounding, it’s crazy that more people don’t know of them or eat them on a regular basis. Here are just a few…
- They pack a major nutritional punch. Just two tablespoons has fiber (11g), protein (4 g), omega-3s, calcium, manganese, magnesium, phosphorus, zinc, potassium, Vitamin B1, B2, and B3. Which makes it one of the world’s best sources of several important nutrients, calorie for calorie.
- They are loaded with antioxidants.
- Even though a serving has 12 grams of carbs, 11 of those are fiber, so the carbs your body will digest are only 1 gram, making it good for your blood sugar, and one of the best sources of fiber you can get.
- Just a small amount is great at keeping you full, which can help reduce unnecessary snacking and overeating.
- It’s a high source of protein among plants.
So go-ahead and make a few jars of chia pudding for the week ahead!
Let me know in the comments what you like to put in your chia pudding!
by Caroline | Aug 3, 2018 | Recipes, Wellness
This ginger eggplant and turkey stir fry dish came out of a time when I was trying to follow a recipe, but ended up with half of the actual ingredients, and needed to use some things in my fridge before they went bad (I really hate food waste), and it ended up BETTER than the original recipe. I won’t pretend that I can come up with a stellar recipe our of thin air, but if given a framework I can get pretty creative, the resulting meal almost always turns out a winner. …also anything with ginger is a winner for me.
If you’re like me and avoid lengthy recipes from those gorgeous cookbooks that we all drool over but never actually use, then you’re in good company. I don’t think I’ve ever followed a recipe exactly. It’s impossible if you are conscious of not buying ingredients that will eventually collect dust in your cupboard. In reality it’s much more practical to use what you have, and get some essential ingredients. Which is why I love sharing recipes that are really flexible and allow you to use what you have, and change it up to suit what pleases your taste buds.
So use this (and all other recipes) I share as a framework. Look at what you have already, what you love and or hate to eat, and create a recipe of your own. IF you are still in the mood for turkey check out my Turkey Chili recipe, its especially lovely on a cold day.
PS, a note on herbs. I always hated when recipes called for a small amount of herbs, because you have to buy the whole bunch, and the rest would end up going bad before I could use it. I started using this herb saver we got for our wedding, and not only does it really help them last longer, but it looks so cute on our counter!
Ginger Eggplant Turkey Stir-fry
Serves 2
Ingredients
- 1 eggplant peeled and chopped into 1/2 inch (ish) cubes
- 1/2 lb ground turkey (go for more if you prefer more or are serving 3-4 people)
- a couple of garlic cloves diced (2-3 is fine)
- 1 inch piece of ginger, peeled and minced
- 1 scallion (not necessary if you don’t have one, but it’s yummy)
- handful of chopped cilantro
- handful of spinach leaves (not necessary, I just wanted to use the last of the spinach we had, you can really throw and leftover veggies in this)
- 1-2 tbsp soy sauce
- juice from half a lime
- cooking oil of your choice (I used peanut, but it’s really not important what kind you use)
Ok don’t freak out. I know that looks like a lot, but if you don’t have one or two ingredients, just make do with what you have. I will say that the ginger made this meal so special and unique, so I would make an effort to get that if you don’t have it.
Directions:
- In a large skillet heat up 2-3 tbsp of cooking oil on high and sauté chopped eggplant, stirring until brown. It will look like a lot of eggplant but it shrinks down quite a bit.
- While that is sautéing chop garlic, ginger, scallion, and cilantro. You will need these for later.
- Once the eggplant is browned turn the heat down to low-medium.
- In a separate skillet sauté the turkey meat with the garlic and ginger in your oil of choice. Just a tablespoon or two will be fine.
- Once the turkey meat is cooked through and no longer pink, add it to the eggplant skillet. Finally add the cilantro, spinach, scallion, soy sauce, and lime juice. Sauté together for a minute or two just to incorporate all of the ingredients. Feel free to add other spices or veggies at any point if they speak to you. Like if you are in a curry mood, go for it!
Like I said before, the best recipe is the one you are willing to make. Don’t let complex recipes or lengthy ingredients lists deter you from making a delicious meal! Get creative, be flexible, use what you have, and make it your own!
Bon Apetit!
by Caroline | Sep 23, 2017 | Recipes, Wellness
‘Tis the season of plaid, apple picking, and pumpkin flavored everything! All the basic bitches are out in their scarves, uggs, and Starbucks pumpkin spice lattes, even if it’s still warm and sunny. Personally, I never jumped on the pumpkin spice latte band wagon. If you’ve ever googled in the ingredients you might know what I am talking about. The Food Babe, one of my favorite bloggers, was one of the first people to call out the health and safety of the ingredients used to make this addicting and trendy drink. I want to share this great infographic she made that shows you really what is in that drink. I won’t go into all of that here, but as someone who prefers to be in control of her health, this is something I feel very strongly about.
So Where Can You Get a Healthy Pumpkin Spice Latte?
Make make own version of course! And on that note, my fierce health warrior sister, you can make your own healthier versions of ANYTHING. I give you permission to experiment. Just try things out, and make shit up in the kitchen. Don’t worry about failure. If there’s one thing I can give you here (besides this recipe) it’s the power to know that you can do this too.
I used ingredients I already had in my house to come up with my own healthier version of the pumpkin spice late. I have to say I kinda like it!!! I’m not a coffee person but this is light and creamy, with just the right amount of spice and sweetness. I’m going to keep this simple and sweet, just like this recipe.
Ingredients
- 1 cup coconut milk
- 1/4 tsp cinnamon
- 1.4 tsp vanilla extract
- 1/2-1 tsp pumpkin pie spice.
- 1/2 cup black coffee
- *Optional* Honey or stevia to taste
Directions
- Whisk or blend: coconut milk, cinnamon, vanilla, pumpkin pie spice so the mixture is even and a little frothy
- Heat on a stove over medium heat to a simmer.
- Pour in 3/4 cup of black coffee
- Add any additional sweetener you desire.
- *Optional* To make it extra frothy use a whisk or put it back in the blender for a few seconds.
Serve or drink in your favorite Starbucks cup and body will know the difference!
P.S. Please feel free to use this recipe as a place to start, then jazz it up or modify it any way you want. Use almond milk, or real milk if that’s your jam. Throw in some pumpkin puree- I bet that would be SOOO good. Make it your own!
by Caroline | Sep 10, 2017 | Recipes, Wellness
So I decided to do Whole 30 again. The last time I did it which was a few years ago I was not successful. I gave up about half way through it, not because I missed junk food, but because I was creating a shit ton of anxiety in my head over the things I “was allowed” and “not allowed” to eat. Reading every label, trying to be perfect, freaking out when there were no Whole 30 options available, and feeling like I was punishing myself. It felt more restrictive than anything and lead to my food control issues getting worse. My decision to call it quits was more about restoring my mental health than anything else. I felt out of balance and worried all the time about what I would eat. That’s totally NOT THE POINT of Whole 30.
I felt like I had let myself down by not succeeding, like I was a failure. Would the “Whole 30” police be knocking on my door any minute??? But the silver lining was this was a major lesson I had to learn about worry, control, and food anxiety. Since then I’ve been working towards balance, which is easier said than done for me. I am grateful for the lesson though, because I got to witness my thought patterns around food.
I was getting some universal nudges that it was time to jump back in and try it again. This time I’m trying to NOT sacrifice my mental health in the process. I thought I would share my Whole 30 journey here on the blog by posting recipes of what I am eating, and discussing the mental aspect of food and anxiety.
Picture it: Sunday morning, rainy, dark, and cool. I only wanted something warm and cozy. Grains being off the list I had to get creative.
I got inspired by a post on pinterest that was similar to this but had a lot more ingredients. I almost always pass up on recipe that are too involved. Occasionally it’s fun, bot on a regular day I need something fast and easy. And any time apples and cinnamon are involved it’s instant cozy town.
I hope you enjoy.
Ingredients
- 1 cup of any nuts you have but mix raw nuts are better. For this one I used cashews, walnuts, and pecans.
- 1/2 apple
- cinnamon, nutmeg, ground cloves (or any combination of thees)
- 1 cup almond or coconut milk
Directions
- In a food processor pulse the nuts so they are chopped. The consistency is up to you. If you want it like porridge then pulse it to a fine powder. I prefer a mixed texture of some larger chunks with more fine granules.
- Finely chop some apple slices. I used a mandolin to get really thin slices, but you can just dice them into small chunks too.
- Combine chopped nuts, spices (any amount, no measuring required), and apples, with almond/coconut milk in a saucepan and simmer for 5-10 minutes.
- Top with some more apples and cinnamon to make it pretty!
That’s it! SO EASY! It’s fast and super healthy, giving you a great dose of protein in the morning.
If you enjoy this recipe share it with a friend or pin it on Pinterest!
xo,
by Caroline | Jun 23, 2017 | Recipes
One of my favorite summer flavors is basil. We used to grow tons of it in our backyard garden and have an abundance of basil in every meal. After harvesting several bunches we would come up with different ways to incorporate it into our meals. A standard tomato, basil, and mozzarella salad was always available, but pesto was another go-to summer recipe in my house.
I decided to alter this one a bit for the more health conscious by using zucchini noodles and avocado. The texture is slightly creamier as a result; tasting like a pesto, with the texture of an alfredo sauce. I eat avocado at almost every meal on a daily basis, finding different ways to use it has become a fun hobby! Avocado martinis anyone? Ok that might not be a good idea.
This avocado basil pesto recipe is simple and healthy! If you know me by now you know that I don’t do complicated recipes with a ton of ingredients. I believe that living a sustainable and healthy lifestyle is easier when simplified; as most things in life are. I hope you enjoy this recipe as much as I did making it!!!
Cheers to a great summer!
Ingredients
- 1 cup basil leaves
- 1/2 ripe avocado
- 2 cloves of garlic chopped
- 2-3 tablespoons of olive oil
- 1-2 tablespoons of lemon juice
- zucchini noodles
- *Optional* pine nuts and parmesan cheese
Directions
- In a food processor combine basil, avocado, garlic (or more if you like!), olive oil, lemon juice.
- If the pesto is too thick to blend because of the avocado try adding a teaspoon of water to thin it out.
- Toss pesto paste with zucchini noodles.
- *Pine nuts generally go into pesto, but I went without them this time and it turned out fine, but if you like them add in to the food processor. Same goes for parmesan cheese.
- I also like to add some shaved parmesan on top when it’s ready to serve. Add salt and pepper to taste
by Caroline | Jun 12, 2017 | Recipes
Ok this is probably the easiest summer recipe I’ve ever created. Not only is it ridiculously tasty, but it also doesn’t need any measuring. I repeat: NO MEASURING! For all you lazy chefs out there, this one is for you. My favorite way to make food is by “eyeball measurements.” I put in the amounts of the things I want and don’t worry about the rest. Of course, in baking this is a different story.
This summer melon salad is perfect for al fresco summer dining, when the days are long and lazy. It’s also great to bring to a friend’s house for dinner, because it is such a crowd pleaser. I love the combination of the different flavors of melon here, but if you only want to use one or two types of melon knock yourself out.
Summertime flavors are, in my opinion, the most fun to work with when putting together a meal. There is so much right at our fingertips, and if you’re lucky you have a local farmstead nearby where you can get tons of fresh produce there are endless ideas.
Ingredients:
- Watermelon
- Cantaloupe
- Honeydew Melon
- red onion
- cucumber
- mint
- feta cheese (optional)
Directions
- Scoop watermelon, cantaloupe, and honeydew melon using a small scooping spoon. (Honestly, I don’t expect anyone reading this to have a “small scooping spoon” I just used a measuring spoon that happened to be the perfect shape, but if you don’t have one use a regular spoon, or cube the melon, it still tastes the same!)
- Thinly slice the cucumber and red onion. Try using a mandolin slicer if you want them super thin. Chopping works too!
- Roughly chop the mint.
- Mix everything into a bowl just before serving. If you are planning it ahead of time wait to mix everything until the last minute because the juice from the melon can make everything a little soggy if left to sit too long.
- Sprinkle feta cheese on top as an option. But it’s a great addition, and I HIGHLY recommend it.
Enjoy!!!
