Tag Archives: seed

Blueberry Chia Seed Jam

Blueberry Chia Seed Jam

blueberry chia seed vegan jam jelly fiber healthy protein calcium iron magnesium gluten free

I don’t think I will ever in my lifetime purchase jam or jelly from the store again. Not after making this super easy, incredibly good, ubber nutritious jam. Anyone, even people that aren’t really into the whole “eating right” thing will love this jam. It’s THAT good!

This jam makes me giddy for several reasons:

  • Only 3 ingredients
  • Gluten-free
  • Loads of antioxidants
  • No sugar added
  • Fiber, protein, calcium, iron, magnesium, vitamin C
  • Can be made with so many different fruit options depending on what you love
  • No one will know how healthy this is unless you tell them
  • Another great way to sneak in your chia seeds. Did someone say almond butter and chia seed jam sandwich?

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Because this recipe doesn’t call for the traditional canning method, it will only keep in the fridge for a couple of weeks. For that reason I only make small batches at a time. I find that 1 cup of fruit combined with the honey and chia seeds fits in a half pint Ball jar.

I made a couple of thin small coconut flour flat breads and rolled them up into little crepes. You could even add a little ricotta. I’m absolutely doing that next time.

blueberry chia seed vegan jam jelly fiber healthy protein calcium iron magnesium gluten free

 

Blueberry Chia Seed Jam
 
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Author:
Recipe type: Gluten-Free, Vegetarian
Ingredients
  • 1 cup blueberries (fresh or frozen)
  • 1 tablespoon chia seeds + 2 tablespoons of water
  • 1 tablespoon raw honey
Instructions
  1. In a small bowl, combine chia seeds and water. Let it sit for 10 minutes.
  2. While the chia is sitting, heat up the blueberries in a small saucepan over low heat.
  3. Soften the blueberries and mash with a potato masher.
  4. After the chia seeds have absorbed the water for 10 minutes, add the chia seeds and honey to the blueberries and continue heating on low.
  5. Once everything is combined, mash the mixture as much as you like.
  6. Pour jam into Ball jar and put in fridge.
  7. The jam will thicken up as it cools.
  8. **if you don't like all of the seeds, you can run the mixture though a Nutriblender once it has cooled down a little bit**

 

Love those chia seeds!

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Tahini Goddess Dressing for Slaw

I was window shopping at Whole Foods last week and found a pre-cut package of organic slaw.  It had red cabbage, white cabbage and a few diced red onions.  Looked delicious.  Then I saw a package of organic pre-cut multi-colored carrots.  Someone saved me a ton of time because all I have to do now is make a delicious tahini goddess dressing.

tahini goddess dressing slaw salad protein sesame seed butter creamy

New to tahini?  Here is a brief summary:

tahini goddess dressing slaw salad protein sesame seed butter creamy

About.com describes tahini as a ground sesame seed paste, similar to peanut butter. It is a creamy, oily, and smooth nut butter rich in calcium. Look for tahini in a glass jar or a can, and sometimes in a powdered, dehydrated form in health food stores, or in the ethnic foods aisle of your regular grocery store. You can also find fresh tahini in the refrigerator section next to the hummus in larger well-stocked grocery stores.

Tahini has 9 grams of protein per 2 tablespoons.  It reminds me of thin peanut butter.  This recipe has a tangy peanutty flavor, really really good.

Tahini Goddess Dressing for Slaw

use organic when available

 (can be made gluten-free very easily by using gluten-free soy sauce)

tahini goddess dressing slaw salad protein sesame seed butter creamy

Tahini Goddess Slaw
 
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This Tahini Goddess dressing is tangy and peanutty. A protein packed dressing for slaw or as a salad dressing.
Author:
Serves: 6
Ingredients
  • ½ cup tahini
  • ½ cup apple cider vinegar
  • ¼ cup soy sauce
  • 1 tbsp lemon juice
  • ½ tsp salt
  • 1 tsp minced garlic
  • ½ cup water
  • 2 tbsp dried parsley
  • 1 tbsp sugar
  • ¼ cup oil (used EVOO)
Instructions
  1. Combine all ingredients except for the oil in a blender or food processor and puree until smooth and creamy.
  2. Add about half of the oil at a time and blend.
  3. Pour on slaw of your choice or use as a delicious protein packed salad dressing.

 

 

 

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Quinoa Stuffed Peppers

Quinoa Stuffed Peppers

In my journey to eat healthier and explore new foods, I thankfully found quinoa.  If you’ve never tried it, it’s an amazing little seed although frequently thought of as a grain.  If you check out my other quinoa recipe I list all the awesomeness of this superseed.  Because it is a seed and not a grain, it’s wheat-free and gluten-free. Quinoa packs a powerful nutritional punch. Just 1 cup has 12 grams of fiber and 24 grams of protein.  It also has magnesium, vitamin B-6 and iron.

Aways use organic when available

quinoapeppercaption

5.0 from 1 reviews
Quinoa Stuffed Peppers
 
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Quinoa Stuffed Peppers! They are packed with protein, fiber and really really good. You will not be disappointed.
Author:
Recipe type: Vegetarian
Serves: 2
Ingredients
  • 2 yellow, red or green bell peppers. (I prefer yellow or red because they are sweeter)
  • ½ cup quinoa (will cook using the liquid from the tomatoes and water if necessary)
  • ½ can diced tomatoes (I used Hunt's Fire Roasted Tomatoes), reserve the liquid
  • ½ cup fresh chopped mushrooms
  • ¼ cup salsa (any kind you prefer)
  • ½ diced onion
  • 1 cup shredded mozzarella cheese
  • dash of salt
  • dash of pepper
Instructions
  1. Preheat oven to 325.
  2. Prepare the quinoa first. Combine the ½ cup of quinoa with a ½ cup of the tomato liquid from the canned diced tomatoes. If your can of diced tomatoes doesn't provide the full 1 cup of liquid needed to cook the quinoa in, just add water to make up the remaining amount. Bring to a boil then cover and lower to a simmer for 15 minutes stirring occasionally. (The usual way to make quinoa is with water but for this recipe I used the tomato liquid to give the quinoa extra flavor.)
  3. While the quinoa is simmering, chop the tops off the peppers, clean out the seeds and steam until soft but not limp. If you don't have a steamer, you can blanch the peppers just to soften them up a bit.
  4. Heat a skillet with a drizzle of olive oil and saute the mushrooms and onions.
  5. Add the tomatoes, salsa and a dash of salt and pepper next.
  6. Cook over low heat for 15 minutes, stirring occasionally. You'll want to cook away most of the liquid.
  7. Remove mushroom/onion/tomato mixture from heat and fold in the cooked quinoa.
  8. I used tinfoil to make a "donut" so the pepper has somewhere to nest. Spoon quinoa mixture into the peppers and top each with mozzarella cheese.
  9. Bake for 30 minutes. Enjoy.

 

This recipe is for 2 servings (2 peppers) but if you would like a serving for 4, just double the recipe.

I honestly didn’t expect this to recipe to be as awesome as it is. It was damn good!  This one will definitely make it into our meal rotation.  Another example of healthy meets yummy.

UPDATE:  I made these for the hubby last night.  He likes his meat and potatoes so I was curious as to what he would think.  These were a HIT!  He ate all of his and part of mine and I saw him out of the corner of my eye scraping up the last little bits off his plate.  I swear there was only a few quinoa seeds left on that plate.  I’ll be making these again for sure.

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Coconut Vanilla Quinoa (Gluten Free)

Coconut Vanilla Quinoa (Gluten Free)

Curious what quinoa (pronounced keen-wah) is?  Let me give you a brief run down.

  1. Quinoa is a seed, not a grain.  Because it is a seed, it’s a wheat-free, gluten-free “grain”.
  2. Quinoa has more high quality protein than a lot of meats.  In fact it’s a complete protein meaning it provides protein, fiber and essential amino acids.
  3. Quinoa is filling, easy to prepare, can adapt to so many different flavors making it extremely versatile.  It’s so incredible that according to the Inca culture they refer to it as the Mother Grain (even though it’s a seed).

So now that you know a little about this ‘superseed’, let me tell you how I prepared it for breakfast this morning.  I saw this recipe at one of my favorite blogs and tweaked it a little.

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Ingredients:

  • 1/4 cup of organic quinoa
  • 1/2 cup of organic ‘lite’ coconut milk
  • 1/4 tsp. cinnamon
  • 1/8 tsp. nutmeg
  • 1/4 tsp. vanilla extract
  • 1 tbsp shredded coconut (I used sweetened)

Directions:

Combine 1/4 cup quinoa and 1/2 cup of coconut milk.  Bring to a boil.  Stir in cinnamon and nutmeg.  Cover and reduce to a simmer.  Simmer for 20 minutes stirring occasionally.

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If you find that the quinoa is getting too dry, add a tbsp of coconut milk at a time.  If you have added too much, just simmer for a few minutes longer.  Quinoa isn’t complicated at all.

Once its done, serve warm like you would oatmeal, stir in a little vanilla extract and top with a little coconut.

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Quinoa tips:

  • Whatever amount you want to cook, always double the amount of liquid.  Example: 1 cup of quinoa requires 2 cups of whatever liquid you use because it will absorb double its size.
  • If you use a 1/4 of a cup uncooked, it will yield a 1/2 cup cooked.  Like I said, it doubles in size.
  • Quinoa is frequently served as a side dish.  Instead of using coconut milk, use chicken or beef broth, add some scallions, chopped up mushrooms or whatever suits your taste.  You can even mix cooked quinoa with turkey and stuff peppers with it.  Quinoa is one of the most versatile, adaptive grains I eat.
  • A 1/4 cup of quinoa has only 166 calories, 3 fat grams (no saturated fat), 3 grams of fiber, and 5 grams of protein.  Sounds pretty darn perfect to me.

Next time you are looking for a seed disguised as a grain, bypass that pasta or rice and make this one small change that will make a big difference.

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Doesn’t that look delicious?