Coconut Paleo Protein Pancakes

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I was still sleeping at 8am when my husband walked into the room and said, "I'm going to the store for milk. Do you want anything?"

And I did. I sure as hell did. I must have been nose deep in some culinary dreams, because I sprang out of bed with visions of paleo pancakes swimming through my head. I had almost everything, you see, but a few things would make it perfect.

You know, the good things. Like dark chocolate and maple syrup.

And so off I went, makeup-less and crazy haired, glasses smooshed to my face, because I was AWAKE now that pancakes were in the mix.

They did not disappoint.

Coconut Paleo Protein Pancakes
Ingredients:
1/4 cup Coconut Flour
1/4 cup + 1 tbsp Coconut Milk
2 eggs
2 egg whites
1 tbsp flax seed
1/2 scoop protein powder (appx 1.5 tbsp)

Directions:

1. Combine all ingredients in a blender and mix until well combined.
2. Grease a cooking pan with coconut oil.
3. Pour in a bit at a time and cook uncovered over medium-high heat. *If you are adding blueberries or fruit, add it now, after you've poured the batter* 
4. Once you see bubbles appear, carefully flip with a small spatula. The top will be a bit liquidy still as you flip, so do it decisively! It's alright if a bit of it spills- just use the spatula to move your pancake around and pick it up!
5. If you are adding chocolate or something else that is melty, add it on top now!
6. After another two minutes, check the bottom of the pancake. When it reaches your desired darkness, serve.
7. TOP THAT SCHTUFF WITH MAPLE SYRUP, OBVIOUSLY.

High Protein, Gluten-Free Pumpkin Pie

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On our way home from Northern Michigan, I was starting to feel that good old fall nostalgia. The trees are starting to turn, I'm having to check the weather and actually think about how to dress myself, and my instagram feed is being taken over by #PSL (Pumpkin Spice Latte - I stay away, but here's a skinny copycat I made three years ago).

We stopped at Martha's Vineyard for a little DIY charcuterie action and a can of organic pumpkin caught my eye. I threw it in the basket and immediately started taking mental inventory of what else we had at home that I could combine it with.

And then this little ditty came to life. But I wasn't sure what to call it. Easy? Gluten free? High protein?

^^^^ALL. OF. THE. ABOVE.

YOU'RE WELCOME.

High Protein, Gluten-Free Pumpkin Pie
Ingredients for pie filling:

• 1 can organic pumpkin
• 1/2 tbsp half and half or heavy cream
• 1 tbsp coconut milk
• Egg whites from 3 eggs
• 1 whole egg
• 2 tbsp coconut flour
• Vanilla/Sweetener - Use any of these combinations: [1 tbsp liquid stevia + 1 tsp vanilla extract] [1 tbsp liquid stevia + 1 tbsp liquid vanilla stevia] [2 tbsp stevia powder + 1 tsp vanilla extract] [2 tbsp white sugar + 1 tbsp brown sugar + 1 tsp vanilla extract]
• Optional: 4 tbsp unflavored protein powder (I used Great Lakes Gelatin and highly recommend it - this ended up with 10g of protein per slice by incorporating it!)

Ingredients for pie topping:

• 1 tbsp coconut oil
• Sweetener - Use any of the following: [1/2 tbsp liquid stevia] [1/2 tbsp maple syrup] [1/2 tbsp agave nectar]
• 1/2 cup pecans, crumbled or chopped into smaller pieces 
• 1/2 cup oats
• WHIPPED CREAM! Gotta have it.

Directions:

1. Preheat oven to 350.
2. Combine ingredients for pie filling and mix until well combined. 
3. Spray a baking dish (I used a 10 inch round dish) and then place the mixture inside evenly. 
4. Bake for 45 minutes.
5. Meanwhile, combine pie topping ingredients (except for whipped cream) in a pan on medium heat. Sautee together until the aroma is powerfully fall!
6. Once you take the pie out of the oven, sprinkle topping over it. 
7. Top each individual piece with whipped cream and serve!

P.S. If you've been following me since the beginning, you know I've got a plethora of pumpkin recipes on this site. A few years ago, I did a "Twelve Days of Pumpkin" series and basically turned my entire kitchen (and fingers?) orange. But, it taught me how many different food items you can incorporate pumpkin into. Looking for a little (or a lot) pumpkin in your life? Check these out!

WHAT ABOUT YOU?

• What's your favorite fall-themed recipe? 
• Are there any fall recipes you love but want to see "healthified?"

Juiced Apple & Whiskey Cocktail

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"Honey, I have to make a cocktail! It's for the blog! That means it's for WORK!"

I am clearly a juicing fan, but lately I have gotten a little more creative. When I'm in search of a tasty cocktail at home, I try not to add sugars or even simple syrup, because I am attempting to avoid sugar additives.

So, last time I was jonesin' for a drink, I went all natural. I popped two green apples in my Breville Juicer and ended up with an amazing and naturally sweet base for my cocktail! I just added whiskey, ice, and a bourbon marinated cherry, and it was a simple and delicious drink.

Not to mention that, as you're imbibing in an alcoholic beverage, you are also replacing some of the vitamins you naturally lose through that... er... process. What's not to love?

Juiced Apple & Whiskey Cocktail

Ingredients:

• 2 apples [I used green, but any will do]
• 1.5 oz whiskey
• Ice
• Optional bourbon marinated cherry for garnish

Directions:

1. Fill a short glass with ice.
2. Using a juicer, juice two apples. [If you don't have a juicer, you can still make juice! Just blend the apples up in a vitamix or high powered blender and then use a strainer with cheesecloth (or an extremely fine strainer) to remove the pulp.]
3. Combine apple juice with 1.5 oz whiskey.
4. Garnish as you wish! [I used a bourbon marinated cherry, but you could also use something like apple slices or a dash of cinnamon.]

Note: If you're looking for a juicer, here's the model I have from Breville. This one is also available by the same company, and it is significantly cheaper (almost half price) and I have heard good things!

WHAT ABOUT YOU?

What have you done creatively with cocktails lately?

Any other tips for fun drinks using a juicer?

Protein Shake Revolution - In Search of the Perfect Meal Replacement or Snack Shake for Fitness

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A few weeks ago, one of my coworkers got me very interested in the shakes she was drinking. On the side, she is a rep for a company that provides shakes that are fairly high in protein and vitamins while still filling you up and being low calorie.

As I began searching for my personal substitute, I started digging around online to find out why this brand of shakes was so successful. The most common answer? Because it not only had protein, but it also had a lot of fiber, which not only helps you feel full, but also helps you... er... regulate.

So, naturally, I set out to concoct my own shake. My goals were to create a shake with the following attributes...

• Could be a mid-morning snack or lunch replacement - I wanted to be able to just dump stuff into my shaker bottle and take it to work with me. So, ideally, all of the ingredients would be dry/powdered in form (otherwise, I would have to deal with things going bad or getting chunky before I was ready to drink the shake).
• Good source of protein - It didn't have to be totally jam packed, because I do get a decent amount of protein in my daily diet (thanks to these cheesecakes). But, I did want it to have at least 15-20 grams of protein, to keep my metabolism going and help me feel full while also working on regenerating my muscles.
• Good source of fiber - Since this was one of the highest reported reasons that people liked the other meal replacement shake I was looking at, I decided that it was a good thing to keep in mind for mine. That said, it was important that I incorporate fiber without making it taste too gross or chalky. That means no Orange Metamucil, friends.
• Easy to make - I wanted my morning routine to just involve me adding a few scoops of this and that to my shaker. Nothing complicated. No time consuming prep work.

The Ingredients and Tools:
I ordered a bunch of Blender Bottles via GNC online on one of their Friday Deals (they were $5 each). I already had on hand a few different types of protein powder, as well as things like chia seeds and PB2 which can add texture and flavor, respectively. I also just ordered some vitamin filled powder online, which I'm looking forward to incorporating into the recipe, because it will make it even better. So, here are the items I've used:

• Blender Bottles - You can use a regular BPA-free plastic bottle with a cap, but the blender bottles with the silver whisk balls inside really help shake it up and make it frothy. I find that the smaller blender bottles do the job - the larger ones just take up too much space and you don't use all of the room anyway. Here's green, pink, blue, and a black double pack.
  
• Protein Powder - Chocolate or Vanilla or Cake Batter (or all three!). I typically use Chocolate, because it juts appeals to my taste buds more, but all three are delicious.
  
• PB2 - Peanut Butter or Peanut Butter Chocolate (or both!)
  
  
• Vega One All Nutritional Shake - Chocolate, Vanilla Chai, or Natural (I'm starting out with Chocolate, so I can't actually speak to the taste of the other two yet. If you're going with vanilla protein, I'd suggest trying the Vanilla Chai Vege One).
  
• Optional flavorings: Cinnamon, Peppermint NuNaturals
  

Want it all? Click here to browse the entire shop for "Shake Revolution"

The Method:
I either fill my bottle at night or in the morning before I leave the apartment. Here's what I've tried so far:

1. Double Chocolate: 3/4 scoop (or 1.5 Tablespoons) Chocolate Protein Powder, 1/3 scoop (or 1 Tablespoon, as the Vega One scooper is huge) Vega One Powder
2. Double Chocolate Mint:  3/4 scoop (or 1.5 Tablespoons) Chocolate Protein Powder, 1/3 scoop (or 1 Tablespoon) Vega One Powder. Just before adding water/milk, add 3-7 drops Peppermint NuNaturals.
3. Chocolate Peanut Butter:  1/2 scoop (or about 1 Tablespoon) Chocolate Protein Powder, 1/2 scoop (or 1.5 Tablespoon) Vega One Powder, 1 tablespoon PB2

I'm excited to try the seemingly unlimited flavor options I received from NuNaturals this week. Can't wait to share even more shake recipes with you!

Chocolate Chip Blueberry Almond Fiber Muffins

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Is it light and fruity? Is it rich and chocolatey? These delicious muffins are having an identity crisis! Time for you to make them and help them decide...

Nom nom nom. That's the sound of me eating these muffins for breakfast.

And lunch.

And a snack after dinner.

It's really not my fault, though. Sometimes you just need a bit of muffin in your life. And sometimes you're faced with a horrible muffin dilemma: Do I eat the blueberry muffin or the chocolate chip muffin? See, I understand you, people. I know your inner woes.

And now I've solved them! Because you'll never have to make that perilous decision again! Instead, you can have your muffin and eat it too... or... whatever.

What I'm trying to say is... make this, eat this, love this. Yum.

Ingredients:

• Fiber One Blueberry Muffins Mix
• 3/4 Cup Water
• 4 oz Applesauce
• 1 egg
• 2 tablespoons Shaved Chocolate (or chocolate chips)
• 2 tablespoons Sliced Almonds (or walnuts)

Directions:

1. Preheat the oven to 400.
2. Combine muffin mix, water, applesauce, and egg in a medium bowl and mix well until the batter is fairly smooth.
3. Add chocolate and almonds.
4. Place in muffin papers and bake for 14-18 minutes, or until a toothpick comes out clean.

Notes:

• If you'd like to end up with a bit of chocolate shaving on top for a garnish, add half way through baking.

Summertime Quinoa Veggie Salad

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This dish is delightfully refreshing, hydrating, and delicious. Chopped tomatoes add moisture while cucumbers and carrots add a yummy crunch, all while playing along nicely with cilantro for a meal that tastes delicious on its own, without needing the butter and oil all the other dishes need. 

It's healthy time, people! That's right, time to load up on your... protein, fiber, nutrients, blah blah blah. You get it, right? The good things. Let's get them into your tummy.

Today's recipe is actually not of my own creation. It was my lovely mother's idea. Kind of like my favorite salad (which I call the kitchen sink salad - you throw in everything that you have in your fridge that could possibly go into a salad - everything but the kitchen sink!), this recipe has a base of delicious, healthy Quinoa, and then includes tons and tons of chopped up veggies.

It's the perfect summer snack. Or the perfect summer side. Because it gives you the hydration and nutrition you need without being too much work or too many calories. Feel free to add nuts, such as pine nuts or sunflower seeds, or some cut up peppers to the mix!

P.S. Looking for other recipes with Quinoa in them? Read these (I warn you, there are many).

Summertime Quinoa Veggie Salad

Ingredients:

• 1 cup Quinoa
• 2 cups Water
• 1 tomato, chopped
• 1 long carrot, chopped
• 1/4 cucumber, chopped
• 1 handful cilantro, chopped
• 1/4 cup, black beans, cooked and drained
• 1 Lemon, juiced

Directions:

1. Cook Quinoa by combining Quinoa and water and heating until boiling, then reducing to a simmer and continuing to cook for 20 minutes. After 20 minutes, remove from heat and let sit for 5 minutes, then fluff.
2. Add chopped ingredients and lemon juice and toss.
3. Serve as a lunch snack or a side for your favorite dinner dish!

Nuts and Seeds Part Eight: Almonds

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To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Almonds

• WHAT'S GOOD:
  Tons of Protein, Vitamin B, and other vitamins and minerals. Very concentrated source of protein
• THE SUMMARY:
  While, like most nuts, Almonds have a high calorie and high fat count, when eaten in moderation they can provide a very concentrated source of protein, lower bad cholesterol, boost energy, reduce risk of heart disease, and prevent gallstones.
  
• CAUTION:
  Almonds, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
  
• HOW TO EAT IT:
  Eating almonds whole (with their skins on) provides the most nutrients. Almonds can be added to SWEET and SAVORY dishes alike, as it is used in everything from liqueur and cakes to salty finger food.
• Sprinkle over yogurt
• Add to oatmeal
• Add to trail mix or granola bars
• Add Almonds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake / Strawberry Almond Chocolate Trifle

CREDITS:
 Image Almonds

Barbeque Tofu over Tri-Color Hot Quinoa

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Here comes summer! All the goodness, heat, and spice of BBQ fused with stir-fry-like Tofu and Scallions over a hot bed of sweet and savory tri-color Quinoa. So packed with protein that even Popeye has switched to this dish! Enjoy :)

This is an A+ meal. That means CalorieCount.com thinks that this meal is utterly amazing and fabulous for your body. It's the perfect serving size for lunch or dinner -- at just over 300 calories (based on 4 servings per recipe), this dish will keep you full and satisfied. It will also deliver about 30% of your recommended daily fiber intake, almost 70% of your daily calcium requirement (wow!), and about 20 grams of protein. That means slim body, strong bones, strong muscles. What's not to love?

I guess I should also mention how delicious this dish is. Eat it hot if you can. The dish is already hot (spicy), but when you mix the southern barbeque flavor with hearty quinoa, you get a truly delicious treat that will make you smile. Just have a glass of milk ready if you're going heavy on the cajun spices!

BBQ Tofu over Tri-Color Hot Quinoa

Servings: 4-6
Calories: 318
Prep Time: Overnight (suggested for Tofu) or 30 minutes (but a loss of flavor!)
Cook Time: 30 Minutes
Ingredients: 

• 1 block Firm or Extra Firm tofu (generally about 80grams)
• 2 tablespoons BBQ Sauce (I used Sweet Baby Ray's)
• 1 tablespoon Chia Seeds (optional)
• 1 cup Tri-Color Quinoa, rinsed
• 1 1/2 cups Water
• 1 tablespoon Cumin
• 2 teaspoons Cinnamon
• 2 tablespoons Pickle Juice (left overs from a jar of pickles) OR 1/2 cup Broth (Vegetable or Chicken broth)
• 1/2 tablespoon Cajun or BBQ Seasoning (depending on your flavor/spice preference)
• 4 stalks of Scallions (Green Onions), chopped until about 1/4 inch from the roots

Directions:

1. Press Tofu. Remove Tofu from packaging and wrap in a clean kitchen towel (you may choose to add a layer of paper towel before the kitchen towel). Then, press the tofu by putting large books or something else that is heavy and flat on top of it. Make sure to put this on a cutting board that will catch any excess water. There is not much, but there is some. Pressing tofu overnight causes the holes or pores in the tofu to expand, meaning that the tofu will pick up the most flavor the following day while cooking. If you're in a pinch, you can press the tofu for only an hour or two.
2. Cut and Marinade Tofu. Cut tofu into bite size pieces. Then, in a tupperware container or large bowl, gently toss tofu with 1 tablespoon of BBQ Sauce and a few pinches of Chia Seeds (Chia Seeds optional).
3. Cook Quinoa. Combine Quinoa and water and bring to a boil, then add cumin and cinnamon, cover, and reduce heat to simmer for 15 minutes. Remove from heat and let sit for 5 minutes, still covered. Before serving, fluff gently with a fork.
4. Cook Tofu. In a wide skillet, over medium-high heat, pour a thin layer of pickle juice/broth (this helps keep the tofu from sticking without using olive oil). Add Tofu and use a spoon or brush to add a light layer of BBQ sauce, then sprinkle 1/2 of the dry Cajun/BBQ seasoning on top. After 5-7 minutes, or when the Tofu begins to golden on the bottom, flip each piece, brush additional BBQ sauce, and sprinkle the remaining 1/2 of dry seasoning on top. Add chopped Scallions into the pan to finish cooking with the tofu. After another 5-7 minutes, remove from heat and place on top of plated Quinoa.
5. Top with any additional BBQ sauce and seasoning you desire!

Nuts and Seeds Part Seven: Pistachios

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To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Pistachios

• WHAT'S GOOD:
  Delicious. High protein. Healthy Fat. And even some fiber.
• THE SUMMARY:On top of being utterly amazing tasting, Pistachios are one of the lowest fat nuts you can find! With the recent creative commercials, Pistachios are popping up in more variety in stores. Both sweet and savory, Pistachio is good in trail mix, salads, and even desserts!
• CAUTION:
  Pistachios, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• HOW TO EAT IT:
  Shuck the shell! 
• Add to salads (combine with cranberry and feta!)
• Sprinkle over homemade protein bars
• Sprinkle over pistachio pudding made with skim milk
• Add Pistachios to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake
• Try this recipe: Pear & Pistachio Feta Salad

CREDITSL
Image Pistachio

Nuts and Seeds Part Four: Sesame Seeds

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Nuts and seeds. They're good for you. But there are so many to choose from... what the heck is the difference? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein (YES! Muscle repair!), Omega-3 Fatty Acids (Skin! Nails! Hair!), Fibers (Fitness! Digestion! Filling!), and Lignans (Disease-preventing!). All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Sesame Seeds: Open Sesame!

• WHAT'S GOOD:Good source of lignans calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats.
• THE SUMMARY:Sesame seeds are easy to add to any sesame or stir fry dish! They also contain a crazy amount of nutrients!
• CALORIES IN 1/4 CUP: 208 (but you'll rarely eat that many)
• HOW TO EAT IT:The nutrients are best consumed if the seeds are ground or broken prior to consumption. I remember that by thinking "Open Sesame - Grind them (open) first!" (Here's a great Sesame Seed Grinder)
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Try these recipes including Sesame Seeds:  Asian Lettuce Wraps
• Add Sesame Seeds to These Recipes: Trail Mix / Balsamic Glazed Prunes with Feta and Basil / Garlic Chicken Greek Salad

CREDITS: Image Sesame Seeds

Protein Chia Seed Chocolate Pudding

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Cha-Cha-Cha-Chia! ....Sorry. It had to be done.


I've already ranted and raved about Chia Seeds a few times, now. They're low-cal, they keep you full, they're filled with Obega-3 Fatty Acids, Protein, and Fiber... and, best of all, you can add them to just about anything.

So I began by adding them to a delicious berry Muesli recipe. They thickened it up a bit. You see, as Chia seeds sit in a liquid, they begin to "gel" (remember those commercials... I'm gellin' are you gellin'? I'm gellin' like a felon, want some melon?). As they gel, they create a thicker, almost pudding-like consistency.

Pudding. PUDDING?! PUDDING!!!

Yes, folks. Pudding. Like the snack packs from your ten-year-old lunch box. The ones that were like gold when it came to trading for dunkaroos. 

And yet, this pudding is a bit different. Instead of being filled with... excuse my language... fake crap, this pudding is filled with healthy goodness. Instead of using pudding mix, I used chia seeds, truvia, and chocolate protein powder.

See that protein?! Your muscles need it to recover after you shred them during an intense workout (maybe one of these?). With 18g of protein, this pudding can totally be a substitute for a post-workout protein shake! It still has the same protein goodness but is in pudding form! Post-workout dessert? I think YES!

This recipe is also low in saturated fat, high in vitamin B12, and EXTREMELY high in dietary fiber!

Protein Chia Seed Chocolate Pudding

Calories Per Serving: 170

WW Points (Old): 3

WW Points Plus (New): 4

Prep Time: At least 30 minutes (but overnight would be best!)

Ingredients:

• 1 tablespoon Chia Seeds
• 1 scoop Chocolate Protein Powder
• 1/2 cup Water
• (Optional: Shredded Unsweetened Coconut)
• (Optional: 2 tsp Truvia)

Directions:

1. Combine Chia Seeds and Water in a bowl and stir well. Cover and refrigerate for at least 30 minutes, but overnight will yield the best results.
2. When you're ready to eat it, stir in 1 scoop of protein powder. Stir well to break up any powder pockets.
3. Garnish! I garnished with a bit of shredded, unsweetened coconut. Another awesome option would be fresh mint sprigs (with perhaps a drop or two of mint extract stirred in?!).

Nuts and Seeds Part Two: Chia Seeds

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As you may recall, my lovely friend Jordan over at Exclusively Chic asked me about nuts and seeds. Why are nuts and seeds so good for you? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!



The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Chia Seeds: The Filling Superfood

• WHAT'S GOOD: 
  High Fiber, Balance Blood Sugar, High Omega-3 Fatty Acids, Boosts Energy, Can replace Butter/Oil in baking, Craving-reducing, Antioxidant-rich, Hydrating
• THE SUMMARY:
  Chia Seeds are packed with fiber, fatty acids, and even a considerable amount of protein! When soaked in any liquid, chia seeds expand and develop an external coating that is gel-like, but tasteless (other than the liquid it is soaked in) and clear. This allows it to be a fabulous option for people who want to feel full, as it takes up room in your stomach without adding calories. Similarly, it can be added to protein shakes, drinks, puddings, etc to thicken the mixture.
• CAUTION:
  The texture of soaked seeds (which develop a gel-like coating) is a bit funky to some people. Make sure you can handle it before buying in bulk - or just decide to cookwith dry seeds!
  
• CALORIES IN 1/4 CUP: 140
• HOW TO EAT IT:
• Add to smoothies
• Add to chicken marinade
• Add to salads or salad dressings
• Add to oatmeal
• Add to pudding (like this)
• Add to eggs and let sit for 10 minutes, then make an omelet
• Encrust chicken or tuna (like this)
• Read this post on Chia Uses!
• Try These Recipes Including Chia Seeds: Chia Muesli Breakfast Pudding  Post-Workout Chocolate Protein Pudding
• Add Chia Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake / Balsamic Glazed Prunes with Feta and Basil /  Garlic Chicken Greek Salad / Seared Tuna
• BUY IT AT GNC! Sign up for their mailing list and they'll send you a multitude of useful coupons!

CREDITS:
Chia Seed Benefits / Image Chia Seeds

Nuts and Seeds Part One: Flax Seeds

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A few weeks ago, my lovely friend Jordan over at Exclusively Chic asked me a few questions about nuts and seeds. With all the craze going around, it seems that a lot of us are wondering... Why are nuts and seeds so good for you? What's the big deal??

The Big Deal:

• Protein, get'cher protein!! Nuts and seeds are FULL of it!
• Omega-3 Fatty Acids (huh?!) fight inflammation (which helps you recover from grueling workouts). Additionally, fighting inflammation helps combat against a whole host of diseases, including heart disease and cancer.
• FIBERRRR (like "Willlburrrrr" from Charlotte's Webb) Let's talk about fiber, okay, class? Yes, let us discuss (or, as I like to say, "lettuce"). There are two types of fiber: Soluble and Insoluble. The soluble fibers dissolve in water (pretty easy to remember if you can remember back to your high school science classes). Soluble fibers are great for lowering cholesterol and thereby lowering your risk of heart disease. Yay! You've probably seen the Cheerio boxes (and other cereals high in soluble fibers) boasting of "Heart Healthy" ingredients. That's the soluble fiber they're talking about!
  High-fiber foods aid in digestion. It gets you moving. Darn it, it makes you poop. Yes. I did just say poop on my blog. Get over it. It's also effective for lowering cholesterol and regulating blood sugar.
• Lignans (fun to say - try it!) are "crazy good" for you, especially if you're a female. Lignans are known to regulate hormones in women, promote fertility, protect against breast cancer, and lower risk for Type 2 Diabetes.

Tips for Nut Use:

• Soak them! By soaking your nuts overnight, you will slowly break down the outer layer of the seeds, which are difficult for your body to digest! To add flavor, soak them in water overnight with a dash of Cumin or Cinnamon!
• RAW IS BETTER. It's okay to cook these but don't over-cook!

The Nuts And Seeds Gang:

Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Part One: Flax Seeds... The "Low Carb Whole Grain"

• WHAT'S GOOD:
  High Fiber, High antioxidants, High Omega-3 Fatty Acids, High in B Vitamins, Low Carb 
• THE SUMMARY:
  Flax seeds pack the punch of fiber, antioxidants, and Omega 3 while also being extremely low carb, which is great for those of us who are limiting our starches and sugars. Flax seeds help you feel full throughout the day by providing your body with healthy fibers and fats, which aids in combating hunger and helping with weight loss.  
• CAUTION:
  If you're just starting out eating Flax Seeds, try to increase your intake slowly, otherwise you may end up to... er... loose.
• CALORIES IN 1/4 CUP: 160
• HOW TO EAT IT:
  Flax Seeds are best used in recipes when ground into Flax Meal (I buy a version by Bob's Red Mill that is available pre-ground in Jewel). Consider buying pre-ground flax meal or grinding them yourself, which takes just seconds in a coffee grinder.
• Add to yogurt (greek yogurt!)
• Add to baked goods (add a tablespoon or two to muffin or cake batter and you won't notice the difference)
• Add to protein shakes (will thicken the shake a bit)
• Add to pizza bread (or use to make pizza crust)
• Try These Recipes Including Flax Seeds: Whole Wheat Flax Seed Waffles / 91 Calorie Blueberry Protein Muffins / Protein Stay-Full Meal Cookies / 
• Add Flax Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake

CREDITS:
Flax Seed Health Benefits / Vegan Health Guide /  Image Flax Seeds 

Chia Muesli Breakfast Pudding with Greek Yogurt, Berries, and PB2

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I recently discovered Chia seeds... and they're my new favorite thing. Truly. Want to know why? Okay, I'll tell you. Just because you asked. ;-)

• They taste like whatever you cook them in - that means you don't have to deal with a funky flavor in order to get healthy food into your body!
• When exposed to liquids, the seeds form a gel-like substance. This causes it to increase in size and makes you feel fuller -- without adding additional calories (as the gel is mostly water).
• They help your body use energy more efficiently, so that you can burn calories steadily instead of all at once and then slumping.
• They contain more Omega 3 Fatty Acids than Salmon! 
• More calcium by weight than whole milk! That means you can enhance your calcium intake, which is good for your bones and also allows you to get your daily calcium needs without consuming other calcium sources, which are often high in fat.
• More fiber than flax!
• They're filled with complete protein, meaning that, unlike peanut butter or bean-derived protein, you don't need to combine it with other foods to get the full effect!
• You can bake with them (get excited for some Chia recipes on Creatlive over the next few weeks)! The gel derived from soaked chia seeds can be substituted for butter and other fatty baking ingredients in most recipes! To do this, use half of the amount of butter/oil you would need (ex: 1 cup butter = 1/2 cup Chia gel)
• Antioxidants prevent free radical damage in your body. That helps protect you against diseases and cancers.

What do you put them in?
Chia seeds do not add or remove from any flavors in your food. That means you can use them just about any way you'd like!

• Baked goods
• Salad dressings
• Puddings
• Smoothies

For today, we're putting it in breakfast. Muesli, to be exact. For those of you who aren't familiar with Muesli, it's a traditional Swiss and German breakfast or light dinner food that consists of various types of rolled oats along with small pieces of nuts and fruits. Muesli is, essentially, an even more antioxidant-rich and healthy version of Oatmeal.

When combined with Chia seeds and soaked overnight in skim milk, you wake up to a DELICIOUS and remarkably healthy breakfast. I know I cook healthy a lot... but this is the healthiest of the healthy. This stuff might make you turn into a superhuman. It's just that good for you!

For 211 calories per serving, you're getting 11.4 grams of protein (wow) and 4.5 grams of dietary fiber. From those of you who read my post yesterday on why you need more fiber in your diet... can I get an amen?

Chia Muesli Breakfast Pudding
Prep Time (Night Before): 2 minutes
Prep Time (Morning Of): 2 minutes
Calories Per Serving: 211
WW Points (Previous): 0

WW Points Plus: 6

Ingredients (Makes 4 servings):

• 2 cups Milk, Nonfat, Fluid
• 3/4 cup Muesli-Old Country Style
• 4oz Yogurt
• 1/4 cup Dried Cranberries (Craisins will also work)
• 4 oz Chia Seeds
• 1/4 cup raw Blueberries
• 1/4 cup Strawberries (cut)
• 1 tbsp dry PB2 (combined with 1/2 tbsp water and stirred to make Peanut Butter... or just use another organic or natural peanut butter that you have on hand, though the PB2 option is much lower in calories)
• 1/8 cup Finely Diced Walnuts

Directions:

1. Combine Muesli, Chia seeds, and Milk and soak overnight.
2. Heat over stove or microwave. 
3. Add other toppings on top and serve!

Credits:
Top 10 Benefits of Chia Seeds