Sunday AM Sweetness: Chia Seed Pudding

At the end of the weekend, odds are you may wake up feeling groggy, dehydrated, and in need of something sweet and fresh to perk you back up. Well, if that's the case, or you find yourself craving a refreshing, healthful breakfast, look no further. I present to you easy-to-make, 6-ingredient-only Chia Seed Pudding. 

Chia seeds are a whole grain "superfood," usually grown organically, non-GMO, and naturally free of gluten. Despite their tiny size, chia seeds are packed with nutrients. Each seed is loaded with fiber, protein, Omega-3 fatty acids*, and various micronutrients. The word "chia" even means "strength" in the Mayan language, and the Aztec warriors would feed them to runners for fuel and endurance in battle. 

Recently, a recent double-blind, randomized control study (a research gold standard!) studied chia seed effects on seventy-seven overweight or obese patients with type 2 diabetes.  After 6-months on a calorie-restricted diet with either chia seeds or an oat bran-control, the chia seed diet group lost more weight than the control, had a greater waist size reduction, reduced inflammatory markers (C-reactive protein), and increase in adiponectin, the satiety (or fullness) hormone [1]. 

                                                    [Image from: https://draxe.com/chia-seeds-benefits-side-effects/]

To get the most benefit of the seeds, they should be ground or soaked. Luckily (or not!), this recipe calls for soaking the chia seeds in coconut milk for 30 minutes. 

Ingredients: 

• 1/2 cup chia seeds
• 2 cups coconut milk, vanilla-flavored (or if regular coconut milk, add 1/2 tsp vanilla extract)
• 1 Tbsp honey
• 1/2 tsp ground cinnamon
• 1 pinch salt
• 1/2 cup diced strawberries (or blueberries, blackberries, or combination). 

Directions:

• Place chia seeds in a bowl. 
• Whisk together coconut milk, honey, cinnamon, and salt together in a separate bowl. Pour over chia seeds and stir well. Allow coconut milk-chia seed mixture to soak until thickened, at least 20 minutes (or cover bowl with plastic wrap and refrigerate overnight). 
• Stir pudding and top with strawberries (or berry selection of your choice)!

*Chia seeds contain alpha-linolenic acid (ALA), which is converted to omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. 

References:

1. Vuksan V, et al. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017 Feb;27(2):138-146. doi: 10.1016/j.numecd.2016.11.124. Epub 2016 Dec 9.

Friday Night Dates

Patients and friends, alike, ask all the time, “What’s your favorite healthy snack? What do I eat when I want something sweet and savory?” Well, now you have it: Stuffed Dates!

With only 3 ingredients, this recipe is quick and easy to make with all whole-food ingredients. The sweetness of the dates will satisfy any sugar cravings, while the healthy fats from the almond butter and chopped pecans will quench your hunger and keep you feeling full longer.

So what are you waiting for? Let’s get to it…

Ingredients:

• 5-10 Medjool dates (organic, if possible)
• Almond butter: crunchy, unsalted
• Handfull of chopped nuts*

*Your choice: pecans (my favorite), macadamia, almonds, or walnut

Directions:

1.     Slice dates down the middle with a knife. Remove pit.

2.     Add small spoonful of almond butter to perfectly fill the date. 

3.     Sprinkle with your choice of chopped nuts: *pecans, walnuts, almonds, macadamia (and add to the plate, too, for garnish!)

See, there you have it. Healthy, savory, sweet, soft, and crunchy. Bam. 

Avocado Carob Brownies

With the weather cooling down, I wanted to find a way to make a warm, delicious, gooey brownie with the most wholesome, healthful ingredients possible. Avocado, rich in healthy fat, is not what you’d usually associate with “delectable dessert,” but this creamy vegetable actually substitutes greasy oils and fatty butters quite well!

For a chocolate substitute, I used carob powder, naturally caffeine-free, full of dietary fiber, to support digestive health and provide a sense of fullness, and made from the pods of an evergreen Mediterranean tree.

Growing up, warm brownies were always a favorite dessert of mine, but we always made them “from the box,” with tons of sugar already packed in the ready-to-bake powder mix and adding butter and oil. Now, I am thrilled to present you with these tasty Avocado carob brownies, also simple to bake, with less than 10 basic ingredients and only 10 minutes to prepare! All you need to do pour in all the ingredients to a bowl and mix. Of course, it is gluten-free, dairy-free, and free from refined sugar (although carob and maple syrup do contain natural sugars).

I hope you all LOVE these brownies! They are:

Fluffy
Tender
Perfectly sweet
Easy to make
& Ideal for winter!

If you try this recipe, let me know! Leave a comment, rate it, and don’t forget to tag a picture #cityslim_md on Instagram. Cheers!

Author: CitySlim

Recipe Type: Dessert

Cuisine: Gluten Free, Dairy Free, No added sugar

Serves: 16 brownies

Delicious, gluten-free, dairy-free brownies made with 10 ingredients! Fluffy, gooey, perfectly sweet, SO delicious! Sprinkle with coconut and serve with strawberries for the ultimate winter treat.

Ingredients

·       2 avocados

·       3 large eggs

·       1/2 cup unsweetened applesauce

·       1/2 cup maple syrup

·       1/2 cup almond flour (or coconut flour)

·       1/2 cup unsweetened carob powder*

·       1/4 tsp sea salt

·       1 tsp baking soda

·       1 tsp vanilla extract

FOR SERVING optional

·       Coconut flakes

Instructions

1.     Preheat oven to 350 degrees F.

2.     In a blender or food processor combine avocado, applesauce, maple syrup and vanilla.

3.     Add these ingredients to a large bowl and whisk in eggs.

4.     Add in almond flour, carob powder, sea salt and baking soda and stir until well-combined.

5.     Grease an 8 x 8 inch baking dish with coconut oil and add batter.

6.     Place in oven to bake for 25 minutes (slightly less for fudgier brownies or slightly longer for more cake-like brownies).

7.     Allow to cool for 20 minutes before cutting into 16 brownies.

8.     Sprinkle with coconut flakes on top.

Notes

You can also mash these together by hand but make sure that you mash it up very well and there are no clumps. 

Keep them on the counter in an airtight container at room-temperature for up to 2 days or for a longer shelf-life store in the fridge or freezer.

* For those chocolate fiends out there (you know who you are!), fear not. You may substitute the carob powder for cocoa powder, should you desire! The amount stays the same and the recipe maintains its integrity. Cocoa powder is filled with antioxidants but also contains a natural caffeine. 

Enjoy!