chia seeds


Pump Up the Blueberry Chia Jam!

Question for Blitz Your Body: I’ve recently been choosing plain yogurt over vanilla to save calories, but find plain yogurt so unappealing. Should I go back to vanilla? How much am I really saving?  –Lisa

Don’t worry about calories. When it comes to yogurt, pick the most natural option that offers the benefit of probiotics, a little fat, and very little sugar. Vanilla flavoring almost always means the addition of chemicals and sugar. I’d rather have 150 calories of Greek 2% yogurt, than 80 calories of fat free chemicals any day. And, if you go Greek, the 18 grams of protein in the Greek yogurt will keep you feeling fuller longer than a flavored yogurt, so the extra calories won’t matter in the long run.

If plain yogurt is too, well, plain for you, I’ve got a simple and delicious way to jazz it up: Blueberry Chia Jam! The jam will give you that “fruit on the bottom” experience without adding a lot of sugar. Plus, blueberries are high in vitamins and antioxidants. I could go on and on about them but instead I’ll just send you here: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Chia Jam

photo (8)

Serves 1

1/2 cup blueberries

I like frozen wild blueberries from Trader Joe’s. Wild blueberries are smaller than cultivated blueberries. Since most of the nutrients are in the skin, wild berries are a better choice because you’ll be eating more skin per serving. Any type is fine though!

1 TB Chia seeds

2 tsp water

Honey, maple syrup or stevia to taste.

I used 1/2 tsp of raw honey

Add all of the ingredients in a microwave safe bowl and stir. Microwave for 1 minute. Stir. Microwave again another 15-30 seconds.

Let it sit for 10 minutes.  Serve with plain Greek yogurt or refrigerate for later.

Caution: Making Blueberry Chia Jam will make your hands look like this:

photo (9)

Mother Funkin’ Pumpkin

pumpkins

Now is the time when everyone goes pumpkin crazy. Pumpkin lattes, muffins, cookies and of course, pies are all over the place. Unfortunately, most of these foods are loaded with sugar. The good news is that with a can of pure pumpkin puree and a little effort in the kitchen, you can create yummy pumpkin treats that are tasty and good for you. Since after Thanksgiving they’ll be practically giving the stuff away, it will also save you a few dollars that you can spend on gifts for your favorite personal trainer…or your child, whichever you prefer.

Pumpkin is a high fiber, low calorie food. This means that adding it to your recipes will help keep you fuller for longer.  Once opened, your can of pumpkin will last in Tupperware for up to a week, which is why I’m sharing three pumpk-tastic recipes.

Pumpkin Smoothie

Pumpkins are loaded with iron, magnesium, and potassium, minerals that promote muscle recovery. A smart addition to a post workout smoothie!

8 oz Unsweetened vanilla almond milk

1 scoop French Vanilla protein powder. Designer Whey is my favorite brand since it tastes great and mixes well.

1/4 cup pumpkin puree

1/2 banana

1/2 tsp of vanilla extract

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves

Or just use pumpkin pie spice, if you happen to have that.

Ice

Honey to taste

Blend it all up. Boom. Done. Serves 1.

Pumpkin Protein Pancakes

One of these days I'll learn how to make a perfectly round pancake

One of these days I’ll learn how to make a perfectly round pancake

These are so good, I may never make protein pancakes without pumpkin again. The combination of pumpkin, eggs and oats makes this an incredibly filling meal. Additional bonus: they will make your kitchen smell good.

1 whole egg, plus 2 egg whites, beaten

1 tsp vanilla extra

1/2 tsp cinnamon

1 tsp sugar

1/4 cup pumpkin

1/4 cup or 1 package of Instant Oats. I like Arrowhead’s organic blend of oats and flax.

Mix ingredients in the order listed. Heat up a pan with 1 Tb. of coconut oil. Divide batter so that you are making two pancakes. Resist the urge to just make one mega pancake. It will be nearly impossible to flip and will cause you unnecessary stress. Let one side cook on moderate heat for 3-4 minutes. Flip, press it down a little and give the second side another 3 minutes or so. Serves 1.

I like to top mine with all natural peanut butter and a drizzle of maple syrup or honey.

Pumpkin Chia Seed Pudding

Eleven grams of fiber from the chia seeds plus the three grams from the pumpkin, pretty much means that you’ll never be hungry again after eating this snack.

1/4 cup chia seeds

2/3 cup unsweetened vanilla almond milk (or water), Plus a few extra splashes as you go.

1/4 cup of pumpkin

1 tsp vanilla extract.

1/4 tsp cinnamon

1/8 tsp nutmeg

1/8 tsp ground cloves (pumpkin pie spice)

1 tsp or to taste of honey, agave or any sweetener you like

Gently blend mixture, adding the extra liquid as needed. The pumpkin will thicken up really fast. Transfer mixture to a mason jar, then refrigerate. Give it a shake after ten minutes, and again ten minutes after that. Let it chill for at least a few hours. To document the making of this pudding, I made an awesome slideshow with music. You check out my masterpiece here: Pumpkin Chia Pudding: REMIX!

%d bloggers like this: