DID YOU KNOW? Chia seeds are a great plant-based food to help with weight loss.
Chia seeds rank high on the list of plant-based protein foods, making them great for putting on lean muscle, burning fat, and managing hunger and appetite.
Studies show that increasing your intake of protein can promote weight loss by curbing cravings and therefore reducing your caloric intake. Other research shows that following a high-protein diet rich in foods like chia seeds could reduce the hunger stimulating hormone, ghrelin.
If you’re looking for an easy and delicious way to add chia seeds into your diet, I highly recommend chia seed pudding. It makes for a great snack or dessert!
INGREDIENTS: (serves 2-3)
1.5 cups unsweetened almond or coconut milk
1 large banana, ripe
6 tbsp. chia seeds
2 heaping tbsp. cacao powder
1 tsp maple syrup (optional, for added sweetness) TOPPINGS: (optional) Cacao nibs
Dark chocolate chips
1. Add milk, banana and cacao powder to blender and blend until smooth. Taste for sweetness, add maple syrup if desired and blend again to combine.
2. Pour into glass container, add chia seeds and whisk until well combined.
3. Let pudding thicken in fridge for a minimum of 1-hr before consuming. The longer you let the chia seeds soak the more delicious the pudding becomes (I like to soak my chia seeds for up to 24 hours).
4. Transfer to small serving bowl, add toppings and enjoy!
I’ve amped up the flavour on these muffins by adding more rich chocolate flavour plus some optional walnut crunch & crumble.
These muffins are a great breakfast option on days when you’re running out the door. They also make for a delicious healthy snack or treat.
They’re packed with all the good stuff including quality protein and healthy fats that will keep you feeling satisfied. Even better, they’re naturally sweetened with ripe bananas and only a tiny amount of extra sweetener, so they’ll keep you on track with your health and weight loss goals.
Let me know your thoughts on this new muffin recipe. I hope you enjoy them as much as I do ?
TIP: Make a batch and store them in the freezer. Simply grab one whenever you need quick fuel–they thaw out within 10-15 minutes. If you plan to eat the batch within a week, they can be stored in the fridge.
Do you have an allergy or intolerance to eggs? Use one of the egg substitutes below:
1 tbsp ground flax + 3 tbsp water (whisk until gelatinous and creamy) = 1 egg
1 tbsp chia seeds + 3 tbsp water (Stir and allow to rest for 15 minutes) = 1 egg
Double Chocolate Banana Muffins
INGREDIENTS: (12 medium sized muffins)
4 pastured eggs*
1/2 cup coconut oil, melted and cooled
3 ripe bananas, mashed
1 tbsp honey or maple syrup (optional)
1 tsp vanilla extract (optional)
1/2 cup coconut flour, sifted (I like Saisha from Rootalive)
1/2 cup almond flour, sifted
1/4 cup cacao or cocoa powder
1 tsp baking powder
1/4 tsp sea salt
1/4 cup dark chocolate chips (I like Camino 100%)
1/4 cup raw walnuts, chopped (optional)
2 tbsp raw walnuts
2 tbsp coconut chips
2 tbsp dark chocolate chips
*Substitute with 4 flax eggs or 4 chia eggs for egg free version (see instructions above).
1. Preheat oven to 350. Place liners in muffin tin.
2. Beat eggs in bowl, mash bananas with a fork on a plate, then add all wet ingredients together and mix thoroughly.
3. Mix all dry ingredients in a separate bowl then add dry ingredients to wet ingredients and continue to mix until a thick smooth batter is formed.
Note: Steps 2 & 3 can be done using a food processor to make things easier.
4. Add chocolate chips and chopped walnuts (optional) into the batter and mix.
5. Optional step for crumble: Add walnuts and coconut chips to food processor and pulse until a crumble is formed. If you don’t have a food processor, put ingredients in a bag and crush with the bottom of a mug or can. Mix in dark chocolate chips.
5. Fill muffin tins 3/4 of the way with batter. Top with crumble (optional).
6. Bake for 18-20 minutes. Let cool before removing from tin.
If you’re looking for a warm and comforting breakfast with whole food ingredients, I highly recommend this grain free oatmeal (a.k.a. “NOatmeal).
It’s packed with healthy fats from raw nuts and contains whole eggs which gives your body the protein and fuel it needs to conquer the day! This nutrient-dense “NOatmeal” will leave you feeling satisfied and fueled for hours.
A great recipe for those following a paleo, low-carb, or IBS diet.
The BF and I usually save “NOatmeal” for the weekend since it takes a bit of time to prepare. BUT if you want to incorporate it into your work week, make a batch ahead of time and store it in an air-tight container in the fridge. I suggest eating it within 4 days.
INGREDIENTS: (serves 2)
1/4 cup raw pecans
1/4 cup raw walnuts
1/2 tsp ground cinnamon
3 pastured eggs
1/4 cup coconut or almond milk, unsweetened
1 banana (ripe)
1 tbsp almond butter
Pinch of sea salt
1. Put nuts, cinnamon & sea salt into food processor and process until everything is finely ground.
2. In one bowl beat eggs and milk together.
3. In another bowl, mash banana and almond butter together with a fork.
4. Combine all ingredients in a saucepan. Turn heat to medium-low heat and begin mixing ingredients together using a spatula.
5. Cook for 5-minutes or longer, stirring regularly so “NOatmeal” doesn’t stick to the bottom of the pan. Cook for less time if you want a more runny consistency or cook longer if you want a more dense consistency.
6. Top with sliced banana and pumpkin seeds. Enjoy!
? This snack brings me back to my Little Jen days. After a long day of school, I would go to town on peanut butter and banana slapped between Wonder Bread.
? Given that my Little Jen days are long gone, I’ve made some healthy modifications to one of my favourite snacks. It still tastes yummy as ever and my body (and waistline!) doesn’t hate me for it.
? The kale caraway slice from Live Organic Food is packed with whole food ingredients and nutrients. It’s my go-to when I’m craving something that resembles bread. It’s my go-to when I’m craving something that resembles bread (and works great for this mid-day snack!).
? You can find Live products at quite a few stores. I usually get my favourite Live products from Nature’s Emporium and Ambrosia.
? Give this guilt free, gluten free and grain free snack a try!
Almond Butter & Banana Slice
1 kale caraway slice (from Live Organic Food)
1 tbsp almond butter
1/4 banana (sliced)
Spread almond butter onto kale caraway slice and top with sliced banana. OMG yum!
Hi! I’m Jennifer …
My mission is to help women heal their gut, lose weight and feel great through simple and delicious smoothies, whole food nutrition & healthy lifestyle habits.