Chia Seed Pudding by Calgary Avansino

I am a huge fan of Calgary Avansino, executive fashion editor at Vogue. I have been a bit ill the past few days so I decided to have chia seed porridge/ pudding this morning (similar to Calgary's second recipe) to perk me up and boost my health. Here Calgary shares her tips on enjoying chia seeds as part of a healthy diet.

If there is one question I am asked quite frequently it is:"How do you make chia seed pudding?" So, I shall tell you!

The pudding itself couldn't be easier, but first let's talk about the amazing nutritional benefits beneath chia's trendy exterior. Two tablespoons of these little wonder seeds provide approximately 4g of protein (containing all the important amino acids), 5g of Omega 3 fatty acids (direct brain food), 250mg of calcium (think strong hair and nails) and 10g of fibre (the most efficient "regulator"). And if that's not enough to persuade you, chia is said to have twice the potassium of bananas, three times the antioxidant power of blueberries and three times the iron of spinach. And on top of all that, chia seeds hold 9-12 times their weight in water and do exactly the same in your tummy so they are both incredibly nutrient-rich and make you feel fuller for longer on less food!

S t e p   O n e

The base of any chia seed pudding is made by simply combining chia seeds with any non-dairy milk you prefer, but I find coconut milk and almond milk make the tastiest puddings. All you need to remember is the ratio: 3 tablespoons of chia seeds for every 1 cup of liquid. So if you are making enough for four servings (it's good to make a lot at once because it stays fresh for days) you will need ¾ cup of chia to 4 cups of liquid. Combine and give the chia and milk a good stir.

S t e p   T w o

Now, the fun part of creating your own bespoke puddings with wholesome ingredients. I usually use two or three extras per recipe, but do whatever sounds good to you. A few ideas are: dessicated coconut, coconut flakes, walnuts, slivered almonds, cacao powder, grated apple, cinnamon, nutmeg, ginger, vanilla extract, dried cranberries, chopped mango, raisins, pomegranate seeds or pistachios. Once you add in your extras, give it all a really good stir (or put it in a mason jar and shake it) and then leave the mixture in the refrigerator overnight, or even just 20 minutes if that's all you have, and it will set to chia perfection.

S t e p   T h r e e

Before eating, give it a stir once more, add a bit more milk and top with blueberries, raspberries and a little maple syrup, agave, stevia or honey if you feel it needs extra sweetness.

Here are a few of my favorite recipes that I (and my kids) eat for breakfast, afternoon snacks and desserts.

V a n i l l a   C o c o n u t   A l m o n  d   C h i a   P u d d  i n g

2 cups of coconut milk

2/3 cup of chia seeds

1/2 teaspoon of vanilla extract

2 tablespoons of unsweetened coconut flakes

2 tablespoons of sliced almonds

½ tablespoon of maple syrup (optional)

Top with blueberries and raspberries

C i n n a m o n   S p i c e   C h i a   P u d d i n g

2 cups of almond milk

2/3 cup of chia seeds

½ teaspoon of vanilla

1 teaspoon of cinnamon

½ teaspoon of nutmeg

½ teaspoon of ginger

2 tablespoons of chopped dates

2 tablespoons of dried cranberries

C a c a o   A l m o n d   C h i a   P u d d i n g

2 cups of almond milk

2/3 cup of chia seeds

1 tablespoon of ground cacao

2 tablespoons of unsweetened dessicated coconut

½ tablespoon of maple syrup

Nectarine Cucumber and Basil Quinoa Salad

I n g r e d i e n t s:

3 nectarines

3/4 cucumber

4 spring onions

85g quinoa

2 large handfuls of fresh basil

1 lemon

garlic granuals

salt and pepper

2 tbs vegetable stock

2 tbs olive oil

3 tbs white wine vinegar

D o:

1) With the quinoa and vegetable stock in the saucepan, cover generously with cold water. Cook for 10/15 minutes, until the quinoa is soft. Leave the quinoa to cool.

2) Chop cucumber, nectarine, basil and spring onions into a large bowl.

3) Mix the cooled quinoa with the chopped fruit and vegetables.

4) Dress the salad with garlic graduals, salt, pepper, olive oil and white wine vinegar. 

5) Serve and enjoy. 

Nectarine, cucumber and basil quinoa salad served with a cheese board. 

Vegan Apple and Oat Tartlets: Green Kitchen Stories

Even if you're not into cooking or food,  I really think you will enjoy watching this video.  The production is so cute and simple.  It is from one of my favourite foodie blogs Green Kitchen Stories.  These little tartlets are vegan and also made from healthier ingredients than the usual tart (such as coconut oil and oats rather than refined flour and cholesterol buggering butter).  If I was to host a dinner party where I was seriously trying to impress, I would give these little babies a go.

Homemade Vegetarian Paleo Sushi

So I had a go at making homemade vegetarian paleo sushi- and boy was it good. Not only were they tasty and pretty to look at, they were also so easy to make. Here is how to do it. 

F o r   6   m i n i   r ol l s   Y o u   N e e d:

1 large carrot

1 generous handful of spinach

1/2 avocado

1 Nori paper

Garlic granuals

2 egg

Soya Sauce

A Chunk of Ginger

Knob of Coconut Oil

A Bowl of Clean Water

D o:

1) Prep you're veg- you need to 'julienne' (posh word for cutting into little strips) your peeled carrot, slice your avocado into long strips and wash your spinach. 

2) In a bowl, whisk your eggs, with a generous splash of soya sauce and a chunk of grated ginger.

3) Grease your frying pan with your nob of coconut oil, and fry your egg mix like a pancake (so cook, flip, cook).  Once cooked, place your egg pancake onto a plate to cool. 

4) On your Nori Paper, place your spinach, strips of avocado and carrot in a line, close to the edge of your nori paper. Next sprinkle on a generous amount of garlic granuals- I love garlic so there was copious amounts in my rolls.

5) Cut two long strips from the middle of your egg pancake and place on top of the veggies.

6) Roll!  The easiest way to do this is slowly and with a paper towel underneath to help shape and roll. I think practise helps here.  If you happen to have one of those wooden sushi roll mats (looks like a bunch of bbq sticks knitted together with string) then use that here. As you get towards the edge of the nori paper, dip your fingers in the bowl of water, and lightly wet the nori paper.  This will help the paper become flexible to roll around, but also the water acts as a sticking agent.  With the wet end, continue to roll until the end of the paper is stuck down. 

7) With a long stuffed nori roll, cut both ends off with a sharpe knife, and then cut into six small little rolls. 

8) Serve with wasabi and soy sauce, pickled ginger, or toasted crumbled peanuts (as seen in the picture below). 

In The Making By Belen

I have recently come across the most beautiful blog called In The Making By Belen.  This website is full of gorgeous photography and inspirational recipes.  What I love about this website though is the design.  It is easy to navigate around and looks clean, simple and modern. 

Here is a recipe from In the Making By Belen: Raw Cocoa and Maca Shake

Visit her site here. 

Brussel Sprout Fig and Feta Ravioli Video

I am not a huge fan of pasta. It makes me feel bloated, full and lethargic. Because of this I have avoided eating pasta for some time now.  Another large problem I have with pasta is the mis-guided portion size that people think is normal.  An Italien friend once said that a portion of pasta must be no greater than the size of your own fist.  You can see where the Americans and other 'quantity over quality' cultures go wrong. 

Regardless of my thing against most pasta dishes, this one looked just too cute not to share.  This video is from the blog Naturally Ella,  This blog is full of gorgeous vegetarian dishes, beautiful food photography and lovely videos like this one.  Watch Ella make this feta, fig and brussel sprout ravioli.  The recipe is on her page. 

I hope you like it as much as I do. 

Recipe: Purple Dish of Red Cabbage

This may look like a pile of purple-ness, however it is actually a really yummy red cabbage side dish.  It is crunchy, sweet, peppery, a little bit spicy, delicious and also very healthy.  In the small chance that you want to try and make this purple side dish here is the recipe. 

U s e: 

Half a red cabbage

A lump of ginger

A few (about 5) asparagus stems

A squeeze of lemon juice

A lump of coconut oil

A dash of coconut water

A handful of mint

A handful of raisons

Season with salt and pepper

A sprinkle of chillie flakes

Recipe: A Creamy Crunchy Avocado Parsley Salad

This is the best.  So easy to make, and super healthy.

I n g r e d i e n t s

s a l a d:

1 avocado (ripe)

150g sweetcorn

1 celery (with lots of sticks)

One large handful of parsley

d r e s s i n g

2 tbs of cold pressed rape seed oil

1 tbs dijon mustard

Garlic (granules, squeezy, or fresh- fresh will be potent thought)

juice of 1 juicy lemon

salt

lemon pepper

tbs of garlic-y humus

6 chopped small pickled onions

2 tsp of pickled onion vinegar

D o: 

1) Chop everything up into a large bowl; 

a) Slice avo in half and dice both sides. Squidge out any of the lovely darker green avo in the mixing bowl (this mixes with the dressing and makes it more creamy).

b) Slice the celery sticks. 

c) Chop the parsley (the smaller the better).  Parsley is quite a strong herb so a large leaf of it isn't always the best. 

d) Whack your sweetcorn in the bowl too. 

2) Chop your small pickled onions into little tiny pieces and put in a smaller bowl. 

3) Add other dressing ingredients with your shallots and stir.  Add more of any of the ingredients to your taste and stir again. 

4) Pour dressing over salad and mix well.

5) Serve immediately

N u t r i t i o n

Recipe: Dark Chocolate Easter Nests

Easter is the time for chocolate chocolate and more chocolate. 

How did chocolate get so intertwined with the 're-birth' of Mr Jesus Christ?  Further more,  why is the easter intrinsically linked to the egg? 

One person at the table last night (she who must not be named) suggested that little chicks were hanging around Jesus' cave upon his re-awakening. 

My instincts tell me that the egg is linked to the creation of life; and chocolate is linked to celebration. To find out, I will have to take a trip to see the old village vicar, but I'm not that desperate to sit through the life of Christ any time soon...

Anyway- Chocolate! -Easter! -Eggs! ...

Recipe: Broccoli Bean Mint Fritatta

So yesterday I had a late lunch, and when it got to the designated dinner time (7.30) I really wasn't that hungry.  Instead of having a jumbled inadequate meal of random yummies, I decided to make the light meal of a fritatta.  A fritatta is meant to be the healthy version of a quiche: pastry free egg concoction. A fritatta is also meant to have potato or some similar root vegetable in it. But as I follow a paleo diet and also the fact that those veggies generally take a while to cook without a microwave, I left them out.  So essentially, here you have a baked omelet.

This particular one is a roasted broccoli, green bean and mint one. 

NUTRITION: 

Broccoli is a nutrient- dense wonder vegetable.  It is high in Vitamin A and C: both vitamins do wonderful thing to your skin and also your immune system among other things. Broccoli is also high in folic acid, calcium and fiber.  

Green beans (or french beans), like brocoli is also high in vitamin A and C, fibre and calcium. Beans also have quite a high amont of protein in them for a vegetable.  So if you are a veggie, go wild on these little strips of green.

Not only does mint taste delicious and fresh, it is great for digestion. It is anti-inflammatory and settles the stomach.  That is why a fresh mint tea is fantastic to have after a big meal. Mint can also help with nausea, headaches and coughs.

Eggs are a wonderful food full of protein, healthy fats, all your amino acids, b vitamins, iron, you get the idea.- They are just fabulous for you.

So not only are you eating a yummy meal, you are making yourself more beautiful, healthier and intelligent.

Figgy and Sprout: Raw Almond Yoghurt

Figgy and Sprout is one of those enviable foodie blogs with a 'clean' design, gorgeous photography and lovely, educational and inspiring words.  Hats off to Katie who is the blogger behind this website as there are plenty a healthy recipe that I am running to the kitchen to try out-  if only I had one of those beautiful kitchens with dark wood, cute plates and convenient lighting. 

This recipe caught my eye as I am an absolute yoghurt obsessive, health freak and lover of Almonds. I bring to you Figgy and Sprouts 

RAW  ALMOND  YOGHURT

nom nom nom

This recipe is Vegan friendly and gluten free. 

Probiotics have always had a positive review.  Here is what Katie (from Figgy and Sprout) says about Probiotics. 

"Probiotics are getting a big publicity boost in mainstream media these days. They have always been good for us, but now people seem to be talking about them more, which is a good thing. Acidophilus provides the health benefits of fermentation, the largest of which is the introduction of probiotics into our system. A balance of good bacteria is necessary for optimal immune system functioning and intestinal health. In addition, fermented foods aid our bodies in absorbing vitamins (particularly vitamins C and B12), minerals and omega-3 fatty acids from food."

So Im off to order my probiotic powder... buy yours from Amazon.

Cranberry and Almond Biscotti

I have been dying to have a go making the famous Italien biscuit the biscotti.  The biscotti is my favourite biscuit:  not just because it is super tasty, crunchy and a pretty addition to one's coffee, but also because it is a healthy biscuit- guilt free and fabulous. I finally gave a recipe a go making a few changes as I went to accommodate what I had in the cupboard and what I thought would taste nice.  So here is the recipe for my healthy cranberry and almond bran biscotti biscuits.  My oh my were they yummy. 

Ingredients:

2 eggs

1 cup all purpose flour (wholewheat preferable as it contains more fiber and flavour)

3/4 cup crushed bran flakes

1 teaspoon baking powder

2 tablespoons of skimmed milk

2 tablespoons of coconut oil (you can use canola or any cooking oil but coconut what I used)

3 tablespoons of honey

1/2 teaspoon of almond extract

2/3 cup of dried cranberries

1/4 chopped almonds

Instructions: 

1) Heat oven to 180 degrees Celsius

2) In a large mixing bowl put the flour, bran flakes and baking powder. 

3) Whisk eggs in another bowl and add your other wet ingredients (milk, oil, honey, almond extract)

4) Add your wet ingredients to the other bowl of dry ingredients and mix well. You will have a ball of dough in your bowl. Now add your cranberries and almonds and mix further making sure your cranberries and almonds are right in that mix.

5) place your ball of dough onto a large piece of clingfilm and mould into a log. your log should be about 1inch high, 3 inches across and 12 inches long. With the cling film wrap the dough on either side and shape further into a smooth log. 

6) Put a baking sheet onto a tray and now put your sticky biscotti dough onto your baking sheet removing and throwing away your clingfilm. 

7) Put your biscotti log in the oven for 25-30 minutes.  Your biscotti log should be lightly brown. 

8) Leave to cool for 10 minutes.

9) With a cerated knife, cut your biscotti into slices about 1/2 inch thick. 

10) Place back onto the baking sheet and chuck in the oven for a further 10-15 minutes until toasted, lightly brown and crispy. Leave to cool.

11) Enjoy your homemade healthy biscotti. Nom nom nom.