breakfast, Recipes

3 Ingredient Chia Seed Jam

Only 3 ingredients and less than 20 minutes to prepare!

I’ve made several different versions of chia seed jam, but my all time favourite has to be the blueberry!

Due to the high level of anthocyanins found in blueberries (the flavonoid pigment found in red/purplish fruits and vegetables), studies have found these decadent little berries to improve memory and increase neural signaling in the brain!

Recipe

  • 3 cups fresh berries (berries of your choice)
  • 3-4 Tablespoons pure maple syrup
  • 3 Tablespoons chia seeds (whole)


1. In a medium-sized pot over medium heat, bring the berries and maple syrup to a light boil, stirring frequently.
2. Reduce heat to low and simmer for 5 minutes.
3. Mash the berries with a fork or potato masher.
4. Add the chia seeds and simmer until the jam thickens, approximately 15 minutes.
Stir frequently to avoid the ingredients from sticking to the bottom on your pot.
5.Once the jam has thickened, remove from heat. Store in an air-tight glass jar in the refrigerator.
Will keep fresh for up to one week.

Chia Seeds: High in omega-3 essential fatty acids, antioxidants, iron, magnesium, calcium, protein and fiber! Did you know that those with severe essential fatty acid deficiency are more prone to dehydration, even if their fluid intake is normal?

 

breakfast, Recipes, Snacks

Grain-Free Granola Bars

bars_birdeye_flat_no_text

Gluten-Free • Grain-Free • Dairy-Free • No Refined Sugars

After coming up with a delicious grain-free granola recipe last week, I decided to play around with different ways to use it and came up with a few delicious recipe ideas. The first one I’ll share with you are these grain-free granola bars. Of course, you can use any granola of your choice, but if you’re looking for an anti-inflammatory option (because you know that’s what I’m all about about!), the grain-free granola I posted yesterday is a tasty choice. Because it already has the cinnamon and cloves, you don’t have to add any other spices.

Once you decide on the granola you’re going to use, whether it’s store bought or our homemade one, all you need are a few additional ingredients, a food processor and voila! It’s really that simple.

Ingredients:
1 cup *grain free granola
8 pitted Medjool dates
2 tablespoons unsweetened almond butter
1/2 cup unsweetened coconut (optional)
1/4 cup hemp seeds (optional)

Method:
1. Add dates to a food processor, and pulse until coarsely chopped.
2. Next, add the almond butter and granola and process until the mixture begins to form a ball.
3. Transfer to a bowl and add the coconut and hemp seeds, mixing well.
4. Line a baking sheet with parchment paper and press the mixture firmly into the pan with the back of a spoon. Make the bars at least ½ an inch thick. Cut into bars with a sharp knife before placing in the refrigerator to set. (if you cut it after it sets, the edges tend to crumble). You can also make these into balls if you prefer.
5. Refrigerate for at least 20 minutes before serving .
* Store in an air-tight container for up to 2 weeks.

breakfast, Recipes

Pumpkin Spice Grain-Free Granola

grain_free_granola_no_text

Why would anyone want grain-free granola, you ask?

As a holistic nutritionist, a lot of people who come to see me have either serious health conditions, food intolerances, or looking for recipe ideas that suit a particular type of diet they are following. And since reducing the grains in my own diet a few years ago in order to minimize inflammation in my body, which helps control my autoimmune condition (for those of you who are newcomers here, I was diagnosed with multiple sclerosis 15 years ago), one of my favourite pastimes is giving recipes a healthy makeover.

This recipe replaces oats, which is not necessarily an unhealthy food unless you have a sensitivity to grains or carbohydrates, and uses a combination of nuts, seeds and anti-inflammatory spices.

Ingredients:
• 1 cup almonds
• 1 cup walnuts
• 1/2 cup Brazil nuts
• 1/2 cup raw pepitas
• 2 tablespoons ground chia seeds
• 1/2 teaspoon cinnamon
• 1/8 teaspoon ground cloves
• 1/4 teaspoon nutmeg
• 1/4 teaspoon Himalayan pink salt
• 1/4 teaspoon vanilla
• 3 tablespoons coconut oil
• 1/4 cup pure maple syrup
• 1/4 cup dried cranberries

Extras: golden berries, dried blueberries, goji berries, coconut flakes

Method:
1. Preheat oven to 325 degrees F.
2. Add the following ingredients to a food processor and pulse until coarsely chopped: almonds, walnuts, Brazil nuts
3. In a bowl, combine all remaining dry ingredients: nuts, seeds and spices (except the pepitas and cranberries, or any ingredient you wish to remain whole).
4. In a small saucepan over medium heat, combine the coconut oil, maple syrup and vanilla.
5. When melted, pour the liquid into the bowl with the nut and seed mixture, coating well.
6. Add the pepitas and cranberries, mixing well. This is the stage where you would add any additional ingredients such as dried blueberries, golden berries, or coconut flakes.
7. On a parchment paper lined baking sheet, spread the mixture evenly, and bake for 20 minutes.
8. Remove from oven and allow to cool before breaking up into pieces.
* Store in an air-tight container for up to 2 weeks.

Since making this last week, I already came up with a bunch of ways to enjoy my new grain-free granola! Perhaps if I get a few minutes tomorrow, I’ll post the recipes of the grain-free granola cereal and energy bars I made.

granola_recipes_flat

breakfast, Recipes

Chickpea Egg-Free Quiche

Frittatas

One of the reasons I love this recipe so much is because it’s one I can share with just about anyone because they are made free of most common food allergens. I can bring them to just about any occasion and serve them to those who might be sensitive to dairy, wheat or eggs.

They are perfect for Sunday morning breakfast or brunch, or to make as a party appetizer!

Chickpea Egg-Free Quiche
(Gluten & Dairy Free)
*Makes 9 regular muffin sized quiche or 30 small.

Please read all instructions before beginning this recipe. The method and order the ingredients are mixed together is very important in ensuring the frittatas turn out moist and fluffy with an egg-like texture.

Ingredients:
2 ½ cups fresh spinach, chopped
1/2 red bell pepper, diced
1/2 white onion, diced
3 cloves garlic, minced
2 ½ Tbsp. ground flax seeds
2 cups water
2 Tbsp. coconut oil

Dry Ingredients:
1 cup chickpea/garbanzo flour
2 tsp. vegetable bouillon granules
1/4 cup nutritional yeast (optional)
1 ½ Tbsp. cornstarch
Pinch of black pepper
Himalayan pink salt (to taste)

Method:
Preheat oven to 350 F.
1. Warm coconut oil in a large pan over medium heat. Sauté the onions and garlic for about 2 minutes, or until they begin to soften.
2. While the onions and garlic are cooking, combine the dry ingredients (chickpea flour, bouillon, nutritional yeast, cornstarch and spices) in a mixing bowl.
3. Add 2 cups of water to the dry ingredients and whisk well.
4. When the onions have softened, add the water and chickpea flour mixture to the saucepan with the onions.
5. Add the ground flax seeds to the mixture and let sit for 5 minutes so the flax seeds form a binding gel to the mixture.
6. While the mixture is sitting, chop the spinach and red pepper.
7. Add the spinach and red pepper to the mixture, combining well and let sit for another 2 minutes.
8. Scoop the mixture into a well-greased muffin tin and bake for 25-30 minutes, or until the edges begin to brown.
9. Remove from oven and let cool for 5-10 minutes before garnishing and serving.
* Garnished with a cashew sour cream, green onions and pea shoots

Cashew Sour Cream
1 ½ cups raw cashews, soaked for 20 minutes
3/4 cup water
Juice from one lemon
2 tsp. apple cider vinegar
1/2 teaspoon Himalayan pink salt

Add all ingredients to a blender or food processor and blend until smooth.

quiche

breakfast, Recipes

Sweet Granadilla Coconut Yogurt Breakfast Bowl

Passiflora ligularis, commonly known as the sweet granadilla is a variety of passion fruit. It is made up of a hard, shiny shell that contains a jelly-like pulp with delicious edible seeds.

When ripe, the fruit is orange and firm and can be kept stored at room temperature for at least one week. The sweet granadilla is a rich source of antioxidants, vitamin C, potassium, magnesium, calcium and fiber! One study has even found the seeds to contain antifungal properties.

There are many different ways to eat this exotic and delightful fruit. You can simply cut it in half and eat the pulp with a spoon, or you can add it to yogurt or fruit salads. The pulp can also be used to make marmalade, jellies and pie fillings.

granadilla

Sweet Granadilla Coconut Yogurt Breakfast Bowl

Recipe:
1/2 cup vanilla coconut yogurt
Seeds from 1 sweet Sweet Granadilla
2 brazil nuts, sliced
1/4 cup blueberries
2 Tbsp. walnuts, chopped

1. Add ½ cup yogurt of your choice to a bowl.
2. Cut open the granadilla. Scoop out the seeds and add to the yogurt.
3. Toss in the blueberries, brazil nuts, walnuts and enjoy!

breakfast, Recipes

Fully Loaded Warm Quinoa Breakfast Porridge With Gogi Berries

quinoa porridge

Fully Loaded Warm Quinoa Breakfast Porridge
* Makes one serving

Ingredients
1/4 cup tri-coloured quinoa, uncooked
1/2 cup water
1 banana (half mashed, half sliced)
1/4 cup blueberries
1/4 cup of almond milk (or milk of your choice)
1 tablespoon maple syrup
1/4 teaspoon cinnamon
Splash of vanilla
6 walnuts, chopped
1 tablespoon slivered almonds
1 tablespoon raw pumpkin seeds
2 tablespoons of goji berries, soaked for 10 minutes

Method
1. Combine quinoa and water in a small sauce pan and bring to a boil over medium/high heat.
2. Boil for two minutes then lower the heat, cover and simmer on low for about 15 minutes, or until all the water is absorbed.
3. While the quinoa is cooking, soak the goji berries in hot water for 10 minutes to rehydrate them.
4. When the quinoa is fully cooked, remove from heat and mix in the mashed banana, almond milk, maple syrup, vanilla and cinnamon.
5. Spoon the quinoa into a bowl and add the banana slices, blueberries, almonds, walnuts, pumpkin seeds and goji berries.
Add a touch more milk, if desired and enjoy!

Goji berries, sometimes called wolf berries, have been used in traditional Chinese medicine for thousands of years. They are an excellent source of antioxidants, beta-carotene , iron and vitamin C!

Goji berries are usually found in dried packages or sold in bulk food stores, specialty food stores, health food stores or in Asian markets. Throughout Asia, they are known as a ‘beauty food,’ and are thought to promote a smooth, clear and youthful complexion.

Quinoa(pronounced keen-wa) is a seed that is cooked and eaten like a grain. The amazing thing about quinoa is that it contains all essential amino acids, making it a complete protein! Quinoa is also a good source of fiber, B-vitamins, calcium, potassium, magnesium, tryptophan, selenium, as well as anti-inflammatory omega-3 fatty acids!

Quinoa Cooking Tips
Quinoa contains a natural substance called saponin that can have a bitter taste. Most packaged quinoa is sold pre-rinsed to remove the bitter saponin, but not all. If your quinoa has not already been pre-rinsed, simply run it under cold water in a fine mesh strainer until the water runs clear.

There are many ways to enjoy this ancient food of the Andes. It can be cooked as a breakfast porridge, used in a stir-fry, or added to soups, stews or salads!

breakfast, Recipes

Chia Seed Blueberry Apple Pie Breakfast Bowl with Homemade Granola

chia_apple_breakfast_web
If you are making homemade granola, start the granola first, which will take approximately 15-20 minutes to bake. Recipe for the granola is listed at the end.

Chia Seed Blueberry Apple Pie Breakfast Bowl
*makes 4 servings

Ingredients:
1/4 cup of whole chia seeds
1 cup apple juice
2 apples, chopped
½ cup walnuts, chopped
1 tsp. *pumpkin spice
1 cup of blueberries
1 cup of granola

* Pumpkin Spice
This recipe only requires 1 tsp. of pumpkin spice. Any any extra can be stored in an airtight container for future use.
1 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. ginger
1/4 tsp. allspice
1/8 tsp. ground cloves

Method:
1. In a medium sauce pan, add the apple juice and chopped apples and bring to a light boil, then reduce heat to medium.
2. Add the pumpkin spice and simmer the apples for 2 minutes.
3. Pour in the chia seeds, stirring frequently for one minute so the chia seeds don’t clump together.
4. Reduce heat to low and lightly simmer for 5 minutes.
5. When the apples have softened and the chia seeds have plumped, remove from heat and add the walnuts.
6. Pour the apple chia seed porridge into a bowl, add the blueberries and granola and enjoy!

Homemade Maple Cinnamon Granola
3 cups rolled oats (not instant)
1 tsp. ground cinnamon
1/4 tsp. Himalayan pink salt
1/2 cup slivered almonds
1/4 cup raw pumpkin seeds
1/3 cup maple syrup
1 tsp. vanilla extract

1. Preheat oven to 300°F.
2. Combine the oats, almonds, pumpkin seeds, cinnamon and salt in a large bowl and set aside.
3. Place the maple syrup and vanilla in a small bowl and stir to combine. Pour over the oat mixture and stir until the oats are thoroughly coated.
4. Spread the mixture in a thin, even layer on a parchment lined baking sheet and bake for 15 minutes, then stir and continue baking until the granola is very light golden brown (about 5 to 10 minutes). Check often to make sure it does not burn.
5. Remove from oven and allow the granola to cool to room temperature.

* Store granola in an airtight container for up to 2 weeks.

breakfast, Recipes, Snacks

Individualized Baked Oatmeal Breakfast Muffins

oat_muffs_sm

Ingredients:
3 cups rolled oats
1/2 cup almond butter (or whatever nut or seed butter you have on hand)
2 bananas, mashed
1 cup almond milk
1/4 cup maple syrup
1/4 cup coconut sugar
1/2 tsp. sea salt

Fun combinations to play around with:
Blueberry almond
Blueberry pecan
Blueberry coconut
Apple pie walnut
Apple pumpkin seed
Banana cranberry
Cranberry pecan coconut
Everything but the kitchen sink

1. Preheat oven to 350 degrees and grease a muffin tin with coconut oil.
2. In a small sauce pan over low/medium heat, warm almond butter to soften it up.
3. Combine all dry ingredients and spices together in a bowl.
4. In a separate bowl, mix together the maple syrup, milk and almond butter, until well combined.
5. Combine the wet ingredients with the dry, mixing well.
6. To create individual flavours, scoop a ladle full of the basic mixture into a small bowl and add the ingredients and toppings of your choice.
7. Bake for 20-25 minutes. Allow to cool for several minutes in the muffin tin before removing.

Serve warm or let cool and refrigerate for a quick and easy breakfast on the go!

 

breakfast, Recipes

Banana Nut Quinoa Breakfast Bowl with Baked Red Anjou Pears and Homemade Granola

banana nut quinoa porridge

Quinoa (pronounced keen-wa) is a seed that is cooked and eaten like a grain. This ancient food of the Andes contains all essential amino acids, making it a complete protein! It is also a good source of fiber, B-vitamins, calcium, potassium, magnesium, tryptophan and selenium, as well as anti-inflammatory omega-3 fatty acids!

Quinoa Cooking Tips
Quinoa contains a natural substance called saponin that can have a bitter taste. Most packaged quinoa has already been rinsed to remove it, but not all. If your quinoa is not labeled as pre-rinsed, simply rinse the quinoa under cold water using a fine mesh strainer until the water runs clear and free of any foamy residue.

Quinoa is available in three different varieties; white, red and black, with only minor nutritional differences between them. I often enjoy mixing all three together!

Banana Nut Quinoa Breakfast Bowl with Baked Red Anjou Pears And Homemade Granola
*makes 2 servings

Ingredients:
1/2 cup uncooked tri-colour quinoa, rinsed
1 cup water
2 bananas, 1 sliced, 1 mashed
2 red Anjou pears, chopped and baked
1/2 cup vanilla rice or almond milk
2 Tbsp. maple syrup

For the Granola
1 cup of rolled oats
2 Tbsp. maple syrup
1/2 tsp. cinnamon
1/2 tsp. nutmeg
Pinch of ground cloves
1/2 cup slivered almonds
1/4 cup raw pumpkin seeds
1/4 cup pecans, chopped

Method
1. Combine quinoa and water in a small sauce pan and bring to a boil over medium heat.
2. Boil for 2 minutes, then lower heat, cover and simmer for about 15 minutes, or until water is absorbed.
3. While the quinoa is cooking, place the chopped pears, maple syrup, oats, cinnamon, nutmeg, cloves, almonds, pecans and pumpkin seeds in a bowl, mixing well.
4. Spread the oat mixture on a parchment paper lined baking sheet, and bake for 10-15 minutes, stirring once. Remove from oven when the oats become crisp and the pears are softened.
5. When all the water from the quinoa has been absorbed, remove from heat and mix in the mashed banana, milk and maple syrup.
6. Pour the quinoa into a bowl and add the granola and remaining banana slices.

This recipe can be made in larger batches and kept in the refrigerator for 3-4 days. Quinoa reheats incredibly well and makes for a quick and easy, nutritious and delicious breakfast when you’re in a rush!

breakfast, Recipes

Blueberry Chia Seed Jam

blueberry chia seed jam

Only 3 ingredients and less than 20 minutes to prepare!

High in omega 3 essential fatty acids, antioxidants, vitamin C and fiber!
Due to the high level of anthocyanins found in blueberries (the flavonoid pigment found in red/purplish fruits and vegetables), studies have found these decadent little berries to improve memory and increase neural signaling in the brain!

*** RECIPE ***
Ingredients
• 3 cups fresh blueberries
• 3-4 Tablespoons pure maple syrup
• 3 Tablespoons chia seeds (whole)

Method
1. In a medium-sized pot, bring the blueberries and maple syrup to a light boil, stirring frequently.
2. Reduce heat to low/medium and simmer for 5 minutes.
3. Mash the blueberries with a fork or potato masher.
4. Add the chia seeds and simmer until the jam thickens, approximately 15 minutes.
Stir frequently to avoid it sticking to the bottom on your pot.
5.Once the jam has thickened, remove from heat. Store in an air-tight glass jar in the refrigerator.
Will keep for up to one week.