Super Simple Chia Pudding

Chia seeds are the edible seeds of a flowering plant from the mint family and have been used as a healing food for hundreds of years.

Chia Seeds have numerous Health Benefits

They are an excellent source of vitamins, minerals, and powerful antioxidants.

The antioxidants found in chia seeds can help to fight free radicals in the body and reduce the risk of developing many health issues such as heart disease, cognitive decline, and certain types of cancer.

The seeds contain quercetin that lowers the risk of heart disease and high blood pressure.

Chia are high in fiber which helps to reduce insulin resistance and improve blood sugar levels

Chia contains caffeic which is an antioxidant that helps fight inflammation.

The soluble fiber in chia absorbs water which gives a feeling of fullness and can help maintain a healthy weight.

The seeds have several nutrients that are great for the bones, including calcium, magnesium and phosphorus.

Chia seeds can be used in porridge, smoothies, juices, salads, salad dressings, granola,  protein bars, cookies, puddings or in water with lemon.

 

Super Simple Chia Pudding

Ingredients

2 cups unsweetened almond milk (use your favorite) - could be rice, coconut or oat

½ cup chia seeds

1 teaspoon vanilla extract or ½ teaspoon vanilla bean powder 

1 tablespoons pure maple syrup or rice syrup

1 cup berries to add after the pudding is ready

Chopped walnuts or almonds for garnish

Preparation

Place the ingredients into a bowl and mix well.

Mix the chia mixture after a few minutes, then again after a few more minutes, mixing well each time. 

If not stirred well, the pudding will not set properly and the seeds will sink to the bottom.

Continue stirring until the chia seeds are well mixed and not clumping together.

Pour into a glass jar or container with a lid

Place into the fridge and keep covered until firm.

This is usually after 2-3 hours.

Makes about 2 ¼ cups

Before serving add a selection of berries – these can be pureed for a smooth, creamy topping.

Sprinkle with chopped nuts and enjoy.

Love Chef Mel xx

 

Super Sauerkraut and a Yummy Recipe Too!

Sauerkraut is a great addition to have at any time of year as it gently cleanses the liver and provides an uplifting, clarifying energy. Here are some other benefits of this wonder food.

·      Immune booster – contains phytochemicals that are created during the fermentation process and help to boost the immune system.

·      Sauerkraut has cancer-fighting properties. The results of a study published in the Journal of Agricultural and Food Chemistry concluded that sauerkraut is a cancer inhibitor. The study discovered that the fermentation of cabbage produced a substance called isothiocynates, which prevents cancer growth, particularly in the breast, colon, lung and liver.

·      Digestive Aid - Eating sauerkraut is a great way to protect the balance of bacteria in your gastrointestinal tract. Sauerkraut is one of the few foods that contain the bacterium Lactobacilli plantarum, a healthful bacteria, which helps your digestive system

·      Sauerkraut and its juice are traditional remedies for constipation.

·      Fermentation actually increases the nutrient values in the cabbage, especially vitamin C. Fermented foods can facilitate the breakdown and assimilation of proteins. They also have a soothing effect on the nervous system.

·      The high proportion of lactic acid in sauerkraut and sauerkraut juice naturally supports the digestive processes, maintains intestinal flora, and increases the feeling of well-being.

·      Sauerkraut has be used as a traditional European remedy to help heal peptic ulcers. Cabbage is an excellent source of vitamin U which aids in the healing process of ulcers.

·      The significant amount of vitamin A and carotenes in sauerkraut makes it beneficial for vision and skin health.

·      Sauerkraut is heart healthy and reduces overall cholesterol levels. The soluble fiber in cabbage binds with fats and cholesterol and carries them out of the body.

·      The wide range of minerals found in sauerkraut make it perfect for building strong bones and preventing osteoporosis.

Sauerkraut can be sautéed with other vegetables, mixed into a salad, steamed with cabbage, added to a sandwich or enjoyed on its own as a pickle. It was also traditionally served with a few drops of oil.

Sauerkraut is easy to find already prepared in natural foods stores or you can have a go at making it yourself.

If it tastes too salty, you can rinse it or soak in spring water for about 5 minutes, then discard the water and munch away.

 Please enjoy this delicious Tempeh recipe using sauerkaut. 

Love Chef Mel xx

Tempeh Wraps with Peanut Sauce

Ingredients: 1 block tempeh cut into squares 4-6 spring green leaves rinsed 1tablespoon sauerkraut 1tablespoon grated carrot 1 teaspoon minced fresh ginger 1-2 tablespoons shoyu Safflower oil 1 inch strip kombu Peanut Sauce 1 tablespoon creamy peanut butter 1 tablespoon mirin, 1-2 tablespoons shoyu 1 tablespoon fresh orange juice 1-2 tablespoons spring water

Preparation: Place the water into a pan and bring to a boil on a medium flame. Turn the flame to high and lightly blanch the collard greens. Blanch for about 30 seconds and place on a plate. Place the tempeh and kombu in a pan. Add enough water to cover. Bring to a boil, add the shoyu and ginger. Simmer for about 15 minutes. Remove and spread one side with mustard Place a generous amount of safflower oil into a skillet and warm. Add the tempeh and fry on each side until golden. About 3 minutes each side. Remove and cut into squares. Place the ingredients for the peanut sauce in a suribachi. Blend to a smooth creamy texture. Place the tempeh, sauerkraut and carrot in the middle of the collard leaf. Drizzle the peanut sauce on top. Fold up the sides of the collard and roll to make a wrap. Cut in half and serve.

Warm Quinoa Salad

I whipped this up in a cooking class yesterday. Super refeshing, quick and easy, and great for the warmer weather. The portions are for 1-2 servings specially for those who live alone.

Love Chef Mel xx

Warm Quinoa Salad

Ingredients

1/2 cup quinoa

1 cup spring water

1 inch strip kombu

1 cup sweet corn, edemame or peas

1 teaspoon freshly grated lemon zest

1-2 tablespoons lemon juice

1 tablespoon extra-virgin olive oil

1 tablespoon chopped basil

½ teaspoon salt

1 celery stalk finely diced

1/4 cup drained and diced roasted red peppers - can use fresh if preferred

2-3 tablespoons toasted and chopped walnuts

 

Preparation

Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic, about 3-5 minutes.

Meanwhile, bring the water and kombu to a boil in a pan on a medium heat.

Add the quinoa and return to a boil.

Cover, reduce heat to a simmer and cook gently for 10 minutes.

Remove the lid and add the sweet corn (peas or edemame). Cover and continue to cook until the corn and quinoa are tender, 5 minutes longer. Remove and place into a serving bowl.
Add the celery, and peppers and mix gently.

Whisk the lemon zest, lemon juice, oil, basil and salt in a small bowl. Toss to combine with the quinoa. Serve with chopped walnuts and fresh basil.