Chia Seeds are something to definitely have in your diet. Not only are they delicious, but they easily fit into many recipes and have plenty of health benefits (like combating diabetes, stocking up on fiber and omega-3s…the list goes on). Here’s a few of my own recipes that I use regularly.
My Simple Chia Seed Pudding
1 cup nut milk (almond or coconut)
3 tablespoons chia seed (as you start making it, you made decide you like more or less)
maple syrup (around 2 teaspoons – sweeten to your taste)
pure vanilla extract (if desired – around a teaspoon and sweeten to your taste)
I love to add sliced almonds or walnuts. You can also add fresh, diced fruit on top and mix in after it’s thickened.
Put all ingredients in a quart size mason jar, stick the lid on and shake vigorously for about 3-5 minutes. Do this every few minutes for about 20 minutes and it’ll thicken up and be ready to eat. You can also stick in the fridge to eat later on or the next day. Your other option is to do this in a bowl with a whisk or in a blender.
Almond Butter-Banana Smoothie with Chia Seed
1 cup nut milk
1 banana, fresh or frozen (here’s a tip – when your bananas start to go, stick them in the freezer to use in smoothies!)
2 tablespoons nut butter (peanut or almond)
2 tablespoons chia seeds
1 tablespoon ground flax seed
1 teaspoon raw honey
blend in blender and enjoy
Chocolate Avocado-Banana Smoothie
1-1.5 cup nut milk (depending on your thickness preference)
1 banana, fresh or frozen
1-2 tablespoons chia seed (optional)
2 tablespoons cacao powder (you can also use cocoa)
I just had to share two of my morning oatmeal favorites. These are especially great if you are someone who often works out in morning and needs a quick breakfast post-workout and pre-shower. PS- Oatmeal is also a great post-workout meal!! These are both dairy free and you can use gluten-free oats!
RAW Overnight Oatmeal
1 cup Coconut or Almond Milk
1/2 – 3/4 cup Raw Oats
2-3 tablespoons chia seeds
large scoop protein powder (vanilla or chocolate is probably the best)
splash of pure maple syrup or honey
Mix above ingredient together the night before and put in fridge. I mix mine in a mason jar.
In the morning when you’re ready to eat, mix again.
Add in diced apple or other favorite fresh fruit, dried fruit and nuts. My favorite is a peeled and diced red apple and chopped walnuts
Overnight Crockpot Oatmeal
One apple – peeled and diced
1.5 cups coconut or almond milk
1/2 cup warm water
1 cup STEEL CUT OATS
2 tsp. cinnamon
In a crockpot pot, mix ingredients and cook on LOW for 7 hours overnight.
Add walnuts or dried fruit (such as cranberries) if desired.
Gluten-free Chocolate Chip Cookies – delicious?! You bet!
So, I was craving cookies. Like real, delicious cookies. I usually stay in the realm of RAW desserts because they’re easy and I’m good at making them. BUT I WANTED A DANG COOKIE! Being dairy-free and gluten-free because of intolerances and cutting out refined sugar all together, you can imagine how I feel sometimes when I see baked goods. I actually love to bake, but now everything I bake – I pretty much can’t eat! I tried this recipe last night from Against All Grain and I just have to share it! They came out soft and delicious. I still want to try out a few other gluten-free cookies recipes, but for someone who has not been able to have a real cookie for a long time, I am so happy to be trying and succeeding at baking! I’ll copy and past the recipe from Danielle Walker’s Against All Grain website for you below.
In a food processor, cream the palm shortening, coconut sugar, honey, egg, and vanilla for about 15 seconds until smooth and fluffy.
Add the almond flour, coconut flour, baking soda and sea salt and mix again until combined, about 30 seconds. Scrape down the sides of the bowl if needed in order to incorporate all of the flour. Pulse once or twice more.
Stir in the chocolate chips by hand.
Place golf-ball sized balls of dough on a cookie sheet lined with parchment or a SilPat. Using another sheet of parchment on top of the dough, flatten them slightly with the palm or your hand or a spatula. The cookies don’t spread much so create the size and thickness you want prior to baking them.
Bake for 9-12 minutes, until slightly golden around the edges.
My own notes on this recipe:
I used 1/2 cup of dark chocolate pieces instead of mixing them with the Enjoy Life chocolate chips. You can use dark chocolate chunks, chips, or break up a bar.
Use aluminum-free baking soda. Red Mills Natural Brand sells it in a bag.
Ghee butter is grass-fed butter that has all the good fats and none of the bad stuff from butter in it. It should be your cupboard. I put it in my cup of organic coffee every morning with coconut oil and vanilla mixed for 30 seconds in a blender (look up ‘Bulletproof Coffee’).
You can make your own almond flour with the leftover almond meal from making almond milk. It’s super easy and you don’t waste any of your almond when making milk.
I didn’t use a food processor – I instead used my high-speed hand mixer. It worked great.
I used local unprocessed honey (and I mean LOCAL – my friend has bees). Since using strictly local honey, I notice a difference in my baked goods and RAW desserts.
I have been testing out lots of raw recipes that I can use on hikes, training runs & rides, and of course a big upcoming summer road trip I have planned. These were a huge hit at my ski group last night. Everyone wanted the recipe – so I just have to share! I could call them vegan, but I add honey instead of water for my added consistency. You can cut out the honey and add in water. The cashews and dates are part of what help raw bars and desserts stick together. You’ll find that it’s the basis for crust in many raw desserts. Let me tell you that the wonderful thing about making RAW energy balls, energy bars and desserts if that even when it goes “wrong,” it’s likely still going to taste pretty good (I’ve found this same concept with juicing). So bust out your dried fruits and nuts – and substitute whatever you don’t have, because these will likely turn out awesome anyway! This is by far better than and better for you than store bought energy bars, so welcome to the RAW world!
RAW Energy Bars
14-16 dates – pits removed
¼ cup raw almonds
¼ cup raw cashews
approx.. ¼ cup cacao powder (if you can’t find this, you can use cocoa powder)
3 tablespoons cacao nibs (if you can’t find them, use dark chocolate nibs or chips)
1 tablespoon chia, flax, or hemp seeds (I used chia in mine)
approx.. 1/2 cup mix of walnuts, sunflower seeds and pumpkin seeds (or your favorite nuts/seeds)
¼ cup dried cranberries (or your favorite dried fruit)
A couple of tablespoons of organic honey (if you use creamy honey, you need to melt it so it will blend well)
Keep the honey, 1/2 cup mix of your favorite nuts/seeds and dried fruit to the side. Combine all other ingredients in a food processor or high-speed blender (such as a Ninja). Grind all ingredients together in a food processer until a coarse dough has formed (this process may take a couple minutes).
Add in the honey a little at a time and continue to blend until you can pinch the dough between two fingers and it sticks together easily. The bars should not be crumbly but not overly sticky. If the dough is still too dry, add a tiny amount of honey (or water if you are going vegan here) at a time until you get the desire consistency.
Add the remaining nuts/seeds and dried fruit and pulse several times until just coarsely chopped. This will give the bars a little bit of texture and some chunk. I also add in some raw shredded coconut during this process (optional).
Place a sheet of parchment/wax paper on a flat surface and spill out the dough on top (you can also spill onto a clean, flat surface if you want). Make sure the dough is in a ball in the center. Take another piece of parchment paper on top and use to flatten the dough out (you can use a rolling pin, but I use my hands). Form into a square (it makes about an 8×8 square). I use the parchment paper to manipulate the dough. Trust me, it works great.
Remove the wrap and cut into 7-8 bars one way and then cut across to make smaller bars.
I wrap them by using the same parchment paper and cutting it the width of the bars and folding them around each one (see picture). It makes it easy for storage and for eating.
Keep these in the fridge or freezer for long-term storage. These are great on a road trip, hiking or biking! Obviously, post-ski they are also an excellent protein/energy choice!
You can use melted coconut oil or water in place of honey.
Do you have allergies? You can cut and substitute anything in this recipe – that’s the wonderful thing about going RAW.
You can use any combination of nuts, seeds or dried fruit.
You can also roll these into small 1-inch bite size balls instead of bars!
If you are in Fairbanks, check the Co-op or Sunshine for Cacao powder and nibs. Otherwise, check your local health food store.
Shop for your nuts and dried fruit in the bulk section and get ‘raw’ whenever possible! It is cheaper and typically does not have added chemicals, salt, or sugars. In Fairbanks, both Fred Meyer and the Co-Op have bulk sections for a variety of nuts, dried fruit, grains, and pastas.
It’s hard to believe that I just finished week 3 of my Triathlon training, which means 5 weeks from tomorrow I’ll be competing in my first TRI. The encouragement of my good friend (great, actually) April is probably the whole reason I signed up. Swimming is not my strong point and I hear her yelling in my ear to just do, jump in, swim your laps and “I promise, it’ll be easier and you’ll feel more confident.” This week, I hit that point in my swimming. She also gave me this awesome book:
Adding in training for the first time this year also means finding a balance in fitting everything in. Today, I sat debating on doing a 15k or so XC ski with some friends or using a rest day wisely so I could go on a leisurely ski tomorrow with my friend April. I have always been an advocate of rest days, but now, they are becoming much more restful and around the house. My body sure knows how to tell me how to spend my days. So I started off the day right with some oat pancakes (see recipe: https://akgirlruns.wordpress.com/2014/03/19/gluten-free-oat-waffles-one-awesome-accident/).
Why not enjoy a homemade paleo latte?
Paleo blender latte
2-3 cups organic coffee, brewed (I like dark roast)
1/2 cup coconut milk
1 tbsp coconut oil
dash of vanilla extract & cinnamon (optional)
Blend all ingredients in high speed blender for about 30 seconds. Pour in your favorite mug and add dash of cinnamon. Mmm! Coffee Tip: If you use a Keurig (like I do), I use a reusable filter and brew my own coffee as a small cup, and run it through twice (so, run two small cups). It makes the coffee stronger.