Chia Beverage

 Plant Based Milk Alternative ... CHIA

There are many different plant based cow's milk alternatives on the market. When you are deciding which one to purchase, you need to look at the labels to find the right product for you. 

 

A new product in the marketplace is  Chia Milk from Seeds of Wellness. Chia is a powerful superfood which contains vitamins, minerals, fiber, antioxidants and Omega-3 fatty acids, something important for our bodies but missing in many of our diets. 

 

Nutrition 

Let's look at the nutrition of Chia Milk alternative and Almond Milk alternative:

                           CHIA MILK                 ALMOND MILK

CALORIES                31                                         39

PROTEIN              2.4g/serving                       1g/serving

CARBS                 2g/serving                        3.5g/serving

FIBER                 2g/serving                            .5g/serving

FAT                     1.5g/serving                        3g/serving

OMEGA-3            .74g/serving    

Recipes

I enjoy using Chia Milk in my recipes.  When I first started using Chia Milk, I substituted Chia Milk for a portion of the Almond Milk I would use in recipes. I started with 1/4 of a cup then increased slowly until I got to a 50/50 mix. Pictured below is Overnight Oats using Blueberries and a 50/50 mix of Chia Milk/Almond Milk. I based this off my Spirit of Spring Overnight Oats.      

 

Banana Oatmeal Scookie REMIX

 I made a few changes to mt Banana Oatmeal Scookie Recipe. 

 

This version is GLUTEN FREE and VEGAN with the substitution of coconut oil for the melted butter.

 

The result was a moist and chewy interior with a slightly harder exterior ... just the "scookie" I was looking to achieve. 

 

Enjoy playing with your food and evolving recipes with simple swaps. 

You never know, one swap could result in a family favorite to pass down for generations!

Black Bean, Oats, and Salsa Burgers

Black Bean, Oats, and Salsa Burgers are simple to make and inexpensive. What I love about this dish is that each time you make the burger, you can have a different flavor profile depending on the salsa you use. 

 

You can make the burgers special with the addition of toppings and side dishes. Customize the meal each time you make it!

Ingredients

• 1 cup oats
• 1 cup salsa
• 1/2 cup diced onion
• 4 cloves of garlic 
• 1 cup diced carrot, sweet potato,  zucchini, or red bell pepper
• 1 1/2 cups black beans 
• 1 tsp paprika
• 1/2 tsp crushed red pepper
  

Instructions:

OPTION: you can saute the onion, garlic, and vegetable in a bit of olive oil if you wish, or use them raw

• In a VitaMix or blender add 3/4 cups oats, paprika, and crushed red pepper and pulse 
• Add salsa and pulse
  
• Add onions, garlic, and vegetable and pulse (leaving a bit chunky)
• Add 1 14 cup beans and pulse, leaving slightly chunky
• Add remaining 1/4 cup beans and 1/4 cup oats and fold into the mixture to create layers of texture
• Take out of the VitaMix or blender and shape into patties. Satue in just enough olive oil so it does not stick to the pan. 
• Serve with condiments of your choice and gluten free hamburger bun of choice. 

 

Aloo Matar

I love flavorful dishes that can be made in a jiffy!

 

 

This one uses many ingredients that we normally have on hand.

 Serve it with rice, millet, sorghum, or a flatbread (gluten free in my home). 

Ingredients:

• 2-4 potatoes (diced)... I used 4 organic potatoes that were between the size of a golf ball and a tennis ball
• 1 cup frozen peas
• just enough olive oil so nothing sticks to the pan
• 1/2 teaspoon cumin
• 1/2 tseapoon caraway seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon cayenne
• 1 can of tomatoes (I used a can of tomatoes w/ green chilies)
• 1 inch of ginger
• 4 cloves of garlic
• 1/4 cup onion (diced)
• 1/2 to 1  cup water (if you wish to thin out...can be omitted)
  

Instructions:

• Add potatoes and oil to a pan. Saute potatoes for about 5 minutes then transfer potatoes to a bowl
• Add onion, garlic, and ginger and cook until translucent
• Add spices, stir, and heat for about 1-2 minutes
• Add tomatoes and stir to combine
• Return potatoes to the pan and add peas
• Let cook for a few minutes to warm the peas and soften the potatoes. 
• Add water in 1/4 cup increments if you wish to add moisture
  

 

A Hint of Spice Yellow Rice

Yellow Rice is a slightly spicy rice that is a great side dish for an Indian recipe or you can add some tofu to make it a main dish!

 

Ingredients:

• 2 cups cooked and cooled rice .... i like a combination white and brown
• Just enough oil to make sure nothing sticks to the pan
• 1/2 tsp mustard seeds
• 1 tsp curry
• 3/4 tsp turmeric
• 1/2 tsp red pepper flakes
• 2 tbsp lemon juice
• 4 tbsp toasted nut of choice (seeds if you have a nut allergy)

Instructions:

• Toast the mustard seeds in the oil to bring out their flavor (about 2 minutes). When they start to "pop", add the  curry, turmeric, and crushed pepper to bring out their flavor (about 1 more minute).
• Add the nuts (or seeds) and combine.
• Turn off heat.
• Add lemon juice and rice and mix to combine. 
  

Sloppy Joes Gluten Free Vegan Variation

I loved Sloppy Joes as a child. My mother would make them as a sandwich and serve the Sloppy Joe over rice ... after all, it is not sloppy that way! 

 

Over the years I experimented with Sloppy Joes a few different ways. I tried different BBQ sauces and tried different meats.   

NOTHING quite compares to the way mom made it ... that's why Sloppy Joes is a comfort food for me. 

 

 

I love using Big Mountain's Cauli Crumble Veggie Ground to make Sloppy Joes VEGAN and GLUTEN FREE. 

Ingredients:

1 package Big Mountain's Cauli Crumble Veggie Ground 

1/2 cup gluten free barbecue sauce of your choice

1/4 cup gluten free ketchup of your choice

Just enough olive oil to coat pan so nothing sticks

Gluten free buns for serving

 

Instructions:

Saute the Veggie Ground and use a spoon to break into small crumbles

Once warm, add the barbecue sauce and ketchup

Stir to combine then let rest

Toast buns while the veggie crumble rests 

Serve in a bun or on a bed of rice.

NOTE: you can add more of less BBQ and/or ketchup to get the flavor profile you prefer.

 

Cauliflower ... I Can't Get Enough ...

I began by slicing in half THREE LARGE cauliflower florets. I sprinkled them with olive oil and paprika and baked them in the oven (preheated to 350) for about 30 minutes. NOTE: I put them on non-stick aluminum foil for easy clean up ... and no need to add extra oil).

I love finding ways to incorporate cauliflower in my diet as it is high in fiber and Vitamin C as well as it contains folate, potassium, Vitamin B6, and Vitamin K.  

Chia Pasta from SOW,  Seeds of Wellness

I love to use Chia Pasta! There are a variety of gluten free pastas on the market and this one stands out for its texture, flavor, and nutritional value. It is a nutrition boost to any meal! Chia seeds contain 45 times more protein than chickpeas, 10 times more omega 3s than salmon, and 4 times more iron than spinach. If I have the opportunity to increase the nutritional value of a meal without sacrificing taste,  I will not think twice! SOW Pasta is an easy addition/substitution into any pasta meal!

Paprika Baked Cauliflower Chia Pasta

Ingredients (serves 2):

• Three large cauliflower florets (about FIST size)
• paprika
• olive oil
• 2 cups frozen corn
• 1 tsp crushed red pepper
• 1/2 cup diced onion 
• 2 cloves garlic smashed and diced
• 3 cups SOW Chia Pasts

NOTE: If this is your first time trying SOW Chia Pasta, perhaps replace 1/2 of the pasta you normally use with SOW Chia Pasta. 

Instructions:

• Prepare cauliflower florets as noted above
• Satue onion and garlic in just enough olive oil so it does not stick to the pan
• Once translucent, add frozen corn and crushed red pepper. combine and reduce heat to warm corn kernels.
  
• Boil water and prepare pasta
• Reserve 1/2 cup pasta water. Add pasta and pasta water to the corn, onion, garlic mixture. Stir to combine. 
• Once most of the moisture is gone, dice the roasted cauliflower and add to teh pasta to warm the vegetable. 

 

Serving Options

Sprinkle with black pepper, Chia oil, or cheese (vegan option) or your choice.