Month: July 2018

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Basic Chia Pudding

Hello,

I want to share another very simple and delicious meal with you. The basic  Chia Pudding is made with only three ingredients, and it still tastes pretty amazing.

It is my favorite choice for breakfast and for a midday snack. If you are still eating cereals or granola for breakfast, give this recipe a try and you might like it even more.

This recipe tastes best when it is made 2-3 hours in advance or overnight. The reason is that the chia seeds need some time to absorb the liquid, become softer, and develop a pudding-like consistency.

If you are in a rush and want to make a chia pudding and eat it right away, you may first need to grind the chia seeds into a fine powder in a dry blender or coffee maker and then use it for this recipe.

The best thing about this recipe (at least, for me) is that it doesn’t need cooking :). Also, this recipe can work with a variety of diets (vegan, vegetarian, Paleolithic, Mediterranean, and, probably, many others).

You will need:

  • 1 cup of coconut or almond milk ( I prefer the unsweetened, raw, and homemade versions)
  • 4 tsp of chia seeds, whole
  • 1/4 cup of fresh berries of your choice (sliced strawberries, blueberries, raspberries, or blackberries)
  • 1/4 tsp cinnamon (optional)

Yield: 1 and 1/4 cup

Preparation:

Pour almond or coconut milk into a bowl. Mix in the chia seeds and cinnamon. Add berries. Mix everything gently and let sit for at least for 2 hours, or preferably overnight. Enjoy for breakfast or as a midday snack.

You can view the preparation steps in this short video:

Thank you for viewing and/or trying this recipe!

Enjoy 🙂

The inspiration for this recipe came from the Medical Medium’s blog.

Nataliya.

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Easy Quinoa Salad

Hello everybody,

I feel inspired to share with you an easy quinoa salad that I have been recently making. It tastes delicious and satisfying and takes under 30 minutes to make.

Quinoa is a gluten-free seed, and, according to Filho et al. (2017),  it has all essential amino acids. The vegetables and spices provide minerals, vitamins, anti-oxidants, and fiber.

You will need the following equipment:

A mixing bowl, a spoon, a knife, and a cutting board.

You will need the following ingredients:

  • 1/3 cup cooked quinoa (I used multi-colored quinoa)
  • 1/3 cup raw shredded or julienned carrots
  • 1/3 cup raw shredded or julienned cucumbers
  • 1/3 cup cut broccoli florets (raw or steamed)
  • 1 avocado, cubed
  • 1/4 cup green onion, sliced
  • 1/2 lemon, juiced
  • 2 Tbs raw apple cider vinegar, diluted with 2 Tbs filtered water
  • 1/4 tsp curry powder
  • Sea salt and black pepper to taste

Yield: 2 cups, Serving size: 1 cup

To assemble the salad, mix all the ingredients together.

As an option, you can add other sources of protein such as tempeh, nuts, or seeds. This salad may also work as a pleasant side dish that can complement many different dishes.

Recipe variations:

  • Add different fresh or dried herbs (mint, rosemary, dill, cilantro)
  • Add different seeds (flax, sesame, sunflower)

Here is a quick video on how to assemble it:

Thank you for visiting and happy eating!

Let us know if you have any questions!

Nataliya

References:

Filho, A. M. M.,  Pirozi, M. R., Borges, J. T., Pinheiro Sant’Ana, H. M.,  Chaves, J. B. P.,  &  Coimbra, J. S. (2017) Quinoa: Nutritional, functional, and antinutritional aspects. Critical Reviews in Food Science and Nutrition,57(8), 1618-1630, DOI: 10.1080/10408398.2014.1001811