Lemon Poppy Seed Chia Pudding
PREP TIME 5 minutes | REST TIME 15 minutes | SERVES 1
NUTRITION 430 Calories | 18 g Fat | 60 g Carbs | 11 g Protein
● 1⁄4 cup chia seeds
● 2⁄3 cup oat milk
● 1 teaspoon lemon zest
● 2 tablespoons lemon juice
● 1 tablespoon pure maple syrup
● 1 tablespoon poppy seeds
● 1 tablespoon raisins
● 1⁄2 teaspoon vanilla extract
1. Place chia seeds in a bowl. Add in milk and mix using the whisk or the spoon.
2. Leave chia pudding to rest for 10-15 minutes. Mix the chia seeds halfway through to allow chia seeds to absorb the liquid and make sure lumps do not form.
3. Add in the rest of the ingredients, the zest of a lemon, lemon juice, maple syrup, vanilla extract, poppy seeds, and raisins.
4. Mix everything until combined. If chia pudding is too dense, add in more liquid (milk). Taste the chia pudding and add more sweetener if desired.
5. Top it with fresh fruits or additional toppings as desired -strawberries, blueberries, raspberries, seeds, nuts, granola, etc.
White Bean Kale Soup
PREP TIME 5 minutes | COOK TIME 30 minutes | SERVES 4
NUTRITION 340 Calories | 9 g Fat | 50 g Carbs | 16 g Protein
● 4 cups kale, coarsely chopped
● 2 cups cannellini beans, cooked (or 1 14 oz. can)
● 1 tablespoon olive oil
● 1 onion, chopped
● 2 cloves garlic, minced
● 1 bay leaf
● 1 teaspoon thyme leaves, fresh
● 2 medium potatoes, chopped
● 2 carrots, diced
● 4 cups vegetable broth
● 1/4 cup coconut milk
● Pinch each of allspice and cayenne pepper
1. In a large pot over medium heat, sauté onion and garlic in olive oil for 3 minutes until translucent.
2. Add carrots and potatoes stirring, next add broth, coconut milk, beans, kale, bay leaf, thyme, and allspice.
3. Bring to a boil and reduce heat to medium-low and cook for 30 minutes. Season with sea salt and cayenne pepper to taste.
Carrot Cake Energy Bites
PREP TIME 10 minutes | COOK TIME 10 minutes | SERVES 5 (serving size: 4 balls)
NUTRITION 256 Calories | 12 g Fat | 44 g Carbs | 4 g Protein
● 12 Medjool dates
● 1 cup rolled oats
● 1⁄2 cup walnuts
● 1⁄2 cup carrot finely grated (about one small carrot)
● 1 tablespoon chia seeds
● 2 teaspoon fresh ginger finely grated
● 1 teaspoon vanilla extract
● 1⁄2 cup shredded coconut for dusting
1. Remove the pits from dates and soak them in hot water for several minutes. When the dates are softened, drain them and place in the food processor. Save the water.
2. Add the other ingredients to a food processor and blend until mixture turns into a dough-like consistency. Add 1 tablespoon of water in which you have soaked the dates if the mixture is too dry.
3. With a small spoon, scoop the mixture and roll it into balls. Roll the balls in shredded coconut and place on the sheet.
4. Place in the refrigerator to harden for 15 minutes.
Pan Seared Salmon with Cucumber Salad
PREP TIME 10 minutes | COOK TIME 15 minutes | SERVES 4
NUTRITION 389 Calories | 20 g Fat | 26 g Carbs | 27 g Protein
● 4 – 6 ounce boneless salmon filets
● 1 Tablespoon olive oil
● 1 lime
● 1⁄2 cucumber, diced
● 2 Tablespoons red onion, minced
● 2 teaspoons cilantro, finely chopped
● 1 teaspoon salt, divided
● 1⁄4 teaspoon ground pepper, fresh cracked
● 1 small jalapeño pepper, seeded and minced, optional
● 2 cups cooked brown rice
1. Cook your brown rice according to package instructions
2. Remove the pith from the lime and finely dice the flesh of the lime.
3. In a small bowl, lightly mash the lime with the fork to release some of the lime juice and then stir in the jalapeño pepper (optional), cucumber, onion, cilantro, and 1⁄2 teaspoon of salt. Set aside and let the salsa ingredients marinate together.
4. Heat the olive oil in a nonstick skillet over medium heat. Season the salmon with a pinch of salt and fresh cracked pepper. Sauté the salmon, skin side down, until golden brown, about 7-8 minutes. Carefully flip the salmon and continue to cook until flesh is opaque and flakes easily when a fork is inserted…about 4 minutes more.
5. Transfer salmon to plates and spoon cucumber salsa over top and serve with 1⁄2 cup cooked rice.