Tag: chia seeds

Coconut Milk Chia Pudding

Life around the Melton house is changing fast. First, Savannah graduated Georgia Southern last week with her master’s degree. We will be moving her to Atlanta this week to start a job on June 3rd. I will miss her like crazy but I know she will do great things.

Then on June 1st Greg and I will gain a daughter. Wes and Ashley have dated for almost six years, and we love her so. The wedding will take place here, in our yard. As long as the weather cooperates, I think it’s going to be lovely.

I’m not sure if others are like me, but I seem to lose my zeal for cooking on hot days. Especially hot days that I have spent outside working. Greg and I have spent countless hours in the yard trying to prepare for the wedding, and my kitchen is getting very little use these days.

I have discovered a great treat though. Coconut Milk Chia Pudding is super easy and topped with fresh berries; it’s a great spring/summer treat. Chia seeds are from the mint family. The seeds do not taste minty, but when soaked in liquid they become gel-like. They are high in omega-3 fatty acids, have high levels of antioxidants, fiber, and minerals.

Print Pin

Coconut Milk Chia Pudding (Keto/Low-Carb/Gluten-Free)

Course Breakfast, Dessert, Keto
Keyword unsweetened coconut milk, chia seeds,
Author Amye Melton

Ingredients

  • 1 (13.5-oz.) can unsweetened coconut milk
  • 2 Tbsp. chia seeds
  • 1/2 tsp. vanilla extract
  • 10 drops liquid Stevia
  • pinch Himalayan pink salt

Instructions

  • In a bowl, or jar, combine the coconut milk, chia seeds, vanilla extract, stevia and salt. 
  • Cover and refrigerate overnight.

  • Stir before serving.  
  • Top with berries, nut butter, or sprinkle with cinnamon, if desired.

Notes

Nutritional Information:
Net Carbs: 6 g.; Fat: 36 g.; Protein: 4 g.; Calories: 376
Add additional nutritional values for toppings.

 

 

 

Overnight Peanut Butter Oats

Breakfast is undoubtedly my favorite meal of the day! However, it’s usually the most challenging time of day to have a good meal. Mama always said it was the most important meal, but most of us are rushed to get going. I have become a huge fan of poached eggs, and even though they are somewhat easy to prepare I hate messing up the kitchen first thing in the morning, especially during the week!

I have tried several overnight oatmeal recipes, and these are my favorite! Not only are they delicious, but they are also packed with health benefits! According to Mayo Clinic, eating whole grains has been linked to a reduced risk of diabetes, heart disease and some forms of cancer. Chia has too many health benefits to list. However, just to name a few, they are said to improve memory, mood, and overall energy, helps control appetite, lower cholesterol and blood pressure! The following list is what put chia on the map for me more than anything though.

3 x’s more antioxidants than blueberries
3 x’s more iron than spinach
3 to 5 x’s more calcium than milk
8 x’s more omega 3s than salmon
15x more magnesium than broccoli

With just five ingredients you will have these oats mixed and in the refrigerator in no time! I found this recipe on minimalistbaker.com.  I love visiting her blog!  She has tons of healthy recipes and her photography is remarkable! For a filling breakfast that will not leave you starving in a couple of hours I think this is well worth 7 points.  If you are concerned that 7 points may take you over your daily limit try using peanut butter powder and stevia.  You can also leave the chia seeds out for one point less.  

 

Overnight Peanut Butter Oats
 
Author:
Serves: 1
Print
 
Ingredients
  • ½ c. unsweetened plain almond milk
  • ¾ tbsp. chia seeds
  • 2 tbsp. natural peanut butter, almond butter, or peanut butter powder
  • 1 tbsp. maple syrup, coconut sugar, brown sugar, honey, or stevia
  • ½ c. old-fashioned rolled oats
  • Toppings: fresh sliced banana, fresh sliced strawberry, fresh raspberries
Instructions
  1. In a mason jar or small bowl add the almond milk, chia seeds, peanut butter, and sweetener and stir to combine. Leaving some peanut butter in large bites is a nice treat.
  2. Add oats and stir slightly. Press down the oats with with back of a spoon to ensure all oats are in milk mixture.
  3. Cover with lid or plastic wrap and place in the refrigerator overnight or at least 6 hours.
  4. The next day, remove from refrigerator, top as desired and enjoy!
Notes
Will keep in the refrigerator for up to 2 days.

Made as written with natural peanut butter and stevia Weight Watchers Smart Points = 11 points
Decrease the oats and milk to ⅓ cup each and use peanut butter powder and stevia for Weight Watchers Smart Points = 5 points

 

Healthy Nutty Bars

healthy-nutty-bars

 

I know that we all go through times in our lives when we simply get bogged down by the demands of life. Honestly, I have been going through one of those times for a few months now. I think there are several contributing factors which include an empty nest and Greg’s changing work schedule. I have come to realize that one thing that keeps me sane and grounded is writing to you!

I enjoy “talking” to you about the good things happening in my life, as well as the bad. I like running across old recipes to share and finding new favorite recipes to try for you. I feel a change coming to NJSD, and I’m not exactly sure what that change is going to be yet. With my changing life, my recipes also are in need of a rehaul. I believe I am moving in the direction of fresh, easy, few ingredient recipes.  I don’t want to spend hours in the kitchen at this point in my life.

I hope you also look forward to the new and exciting recipes that I will be bringing you in the future. As promised, I also plan to bring at least one healthy recipe a month your way, starting today!

These Healthy Nutty Bars are fresh and delicious. With the Paleo Bars from my blog as a guide, I set out to make a substitute to a store-bought nutty bar. I am thrilled with this final recipe! The nuts are crunchy, and with the addition of honey and dried fruit, they are a sweet treat too.  Store in an airtight container in the refrigerator.

 

5.0 from 1 reviews
Healthy Nutty Bars
 
Author:
Print
 
Ingredients
  • 2 c. whole almonds, coarsely chopped
  • 1 c. walnuts, coarsely chopped
  • 1 tbsp. chia seeds
  • ½ c. flax meal
  • ½ tsp. salt
  • 1 c. rolled oats
  • ½ c. apricots, chopped
  • ½ c. dried cherries, chopped
  • 12 Medjool dates, pitted, coarsely chopped
  • 1 tsp. vanilla extract
  • ½ c. almond butter
  • ½ c. coconut butter or coconut oil
  • ½ c. local honey
Instructions
  1. Toast almonds and walnuts in a 200°F oven. Remove and cool.
  2. In a large bowl combine the cooled nuts, chia seeds, flax meal, salt, rolled oats, apricots, and cherries.
  3. In a medium saucepan combine the almond butter, coconut butter (or oil), honey, and chopped dates. Stirring occasionally keep over heat until ingredients are combined and warm. Remove from heat and add to the bowl of a food processor. Add vanilla extract and process until dates are finely chopped Pour over the nuts and fruit and using a large spoon or spatula combine.
  4. Press the mixture into a 9 x 9-inch pan lined with wax paper. Use the bottom of a glass to press it down tight so that they bars will be solid.
  5. Cover and refrigerate until firm, a couple of hours.
  6. Remove from pan using the wax paper, cut into small bars. Store in an airtight container in the refrigerator.

 

Coconut Chia Matcha Pudding

Coconut Chia Matcha Pudding

 

I am writing this post as I prepare for surgery on Friday. I think I now realize why people just go ahead and schedule it as soon as they know they’ll need it. Waiting just feeds anxiety. I suppose, on a positive note, I have had time to prepare. Not only am I prepared with the rolling knee walker but I’ve moved a few things around to help facilitate my down time.

I made this recipe a while back and decided to save it for March and Saint Patrick’s Day. With a few changes to the original recipe that I posted back in June of 2015. This pudding is a new favorite of mine. Take a look at the original Chia Pudding recipe f you are not familiar with the health benefits of chia.

I first tried matcha tea powder about a year ago. I was already a fan of matcha tea bags and decided to try it because the health benefits are great. The following is from matchasourse.com.

🍃When you drink matcha, you ingest the entire leaf and receive 100% of the nutrients of the leaf.
🍃Matcha powdered green tea has 137 times more antioxidants than regularly brewed green tea.
🍃One cup of matcha = 10 cups of regularly brewed green tea in terms of nutritional content.
🍃Is packed with antioxidants including the powerful EGCg
🍃Boosts metabolism and burns calories
🍃Detoxifies effectively and naturally
🍃Calms the mind and relaxes the body
🍃Is rich in fiber, chlorophyll and vitamins
🍃Enhances mood and aids in concentration
🍃Provides vitamin C, selenium, chromium, zinc and magnesium
🍃Prevents disease
🍃Lowers cholesterol and blood sugar
Prepare the pudding the night before you plan to serve.

 

Coconut Chia Matcha Pudding
 
Author:
Print
 
Ingredients
  • 1 (13.5-oz) can coconut milk
  • 1½ c. Vanilla Greek Yogurt
  • ½ - 1 tbsp. matcha powder
  • 1 tbsp. vanilla extract
  • 2½ tbsp.(or to taste) honey
  • pinch salt
  • ¼ c. shredded coconut
  • ½ c. Chia seeds
Instructions
  1. In a medium bowl, gently whisk the coconut milk, yogurt, matcha, vanilla, honey, and salt until just blended. Whisk in the coconut and chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
  2. The next day, spoon the pudding into serving bowl, top with berries and nuts if desired.

 

 

 

 

 

Chia Seed Pudding

 

chai seed pudding

I had heard of the many benefits of chai seeds, but until recently had never tried them. They are crunchy little seeds that have no taste. Chai seeds can be absorbed by the body as seeds, unlike flax seeds that need to be ground.

Chai seeds are packed with nutrients! They are loaded with fiber (which is good for digestive health), protein, omega-3 fatty acids (essential for brain health), and they are high in antioxidants. They are high in calcium, magnesium, and phosphorus. They are being studied as a natural treatment for Type 2 diabetes, and a study has shown that they can significantly lower blood pressure.

Chai seeds come from a flowering plant in the mint family, called Salvia Hispanica. They can be eaten raw, soaked in juice, and added to baked goods. When soaked in a liquid the seeds become gelled.  Because of this reason that can be used as a natural thickener for soups.  Sprinkle them on cereal, yogurt, salads, or try this delicious pudding recipe from Giada De Laurentiis. Alone or topped with nuts and fresh berries, this pudding makes a fantastic breakfast or snack!

 

Chia Seed Pudding
 
Author:
Print
 
Ingredients
  • 1 cup vanilla-flavored unsweetened almond milk
  • 1 cup plain low-fat (2 percent) Greek yogurt
  • 2 tbsp. pure maple syrup
  • 1 tsp. pure vanilla extract
  • Kosher salt
  • ¼ c. chia seeds
  • 1 pint blueberries or strawberries, hulled and chopped
  • ¼ c. sliced almonds, toasted
Instructions
  1. In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and ⅛ teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.
  2. The next day, spoon the pudding into 4 bowls or glasses; mound the berry & almonds on top.