Vanilla Chia Seed Breakfast Pudding

Vanilla Chia Seed Breakfast Pudding

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The name, Vanilla Chia Seed Breakfast Pudding, is deceiving because this sweet little concoction could really be eaten anytime, even for desert.  With only six super healthy ingredients, you can make a breakfast full of omega-3 fats, fiber, protein, vitamins and antioxidants that is totally delicious and guilt free.

Chia Seed Benefits

Chia seeds are an excellent source of Antioxidants.  Antioxidants speed up the skin’s repair systems and prevent further damage. They can prevent premature skin aging due to inflammation from free radical damage.

Eating Chia seeds promotes healthy skin, reduces signs of aging, supports the heart and digestive system, builds stronger bones and muscles. They are full of fiber, iron, and calcium. Don’t over do Chia seeds the first go-round though. These little guys really pack a fiber punch.  They will blast right through your intestines like tiny rockets. Trust me, I learned the hard way.

Berry Benefits

Besides being beautiful and super tasty, berries are really, really good for you.

Blueberries are packed with antioxidants, called anthocyanins, that may help keep memory sharp as you age. They also can slow the aging process and reduce cell damage that can lead to cancer.

Raspberries contain ellagic acid, a compound found to have anticancer and anti-inflammatory properties.

Strawberries are an excellent source of potassium, many B vitamins, vitamin C, vitamin K, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper.

Strawberries are on the EWG’s Dirty Dozen because they contain the most pesticide residue. So buy Organic if you can.  If you buy conventionally grown strawberries, you can wash away external pesticides with this super easy, DIY fruit and veggie wash.

 

All berries are great sources of fiber that helps keep the digestive system to keep moving smoothly.  We add berries as a side for breakfast and lunch or just a snack.

Almond Milk Benefits

Almond milk is low in fat, but high in energy, lipids and fiber. It contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. It is also high in protein, which is good for bone strength.  Almond milk is a staple at my house, we use it for cooking, smoothies, cereal and protein shakes.

Cinnamon Benefits

Cinnamon is full of antioxidants and helps to lower blood sugar. Eating cinnamon regularly enables the body to fight infections and repair tissue damage.  Bonus if you sprinkle some in your morning cup of Joe.

 

Vanilla Chia Seed Breakfast Pudding

 

Ingredients:

  • 1.5 cup non-dairy milk (almond, coconut or cashew)
  • 6 tablespoons chia seeds
  • 1 teaspoon pure vanilla extract
  • Fresh berries
  • Slivered almonds (optional)
  • Dash Cinnamon (optional)

Directions:

Step 1: In a small bowl, combine the milk and vanilla extract. Stir until combined. Sprinkle in the chia seeds and stir them in thoroughly.

Step 2: Pour mixture into a bowl or jar, cover and refrigerate overnight.  I like my pudding on the thicker side so I wait until it has the consistency of actual pudding.  Some people like it more liquidy.  It’s totally up to you.

Step 3: Serve pudding with berries, almonds and a dash of cinnamon sprinkled on top.

So long story short, here are just some of the benefits to Vanilla Chia Seed Breakfast Pudding.

  • Antioxidants – prevents cell damage due to free radicals
  • Fiber – maintains healthy digestive tract
  • Protein – builds and repairs tissues, builds muscle which encourages weight loss
  • Omega-3 fats – benefits heart health, affects children’s learning and behavior
  • Calcium – builds and maintains strong bones

Let me know if you give this recipe a go.  I am excited to see what you think.

xo

 

Homemade Hot Cocoa Mix

Homemade Hot Cocoa Mix

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Winter is in full force.  Well, technically. Christmas here in Nashville was unseasonably warm and you will not hear me complain one bit about 75 degree weather in December.  Now, we just have to get through the next two months of yuck weather so March can satisfy my spring fever.

Where you live is probably coldish and there is nothing better than a steaming cup of Hot Cocoa to warm you up. 🙂

I have tried several versions of homemade hot cocoa mix and this one is definitely the best I’ve made so far.  The ingredients are simple and you probably have most of them on hand…well, maybe not dry milk powder.  I just don’t get that stuff but hey, it makes great hot chocolate! This Hot Cocoa mix recipe is not sugar free or “healthy” but compared to the store bought hot chocolate and it’s long list of unpronounceable ingredients, it is a better option.

Ingredients:
3 cups nonfat instant dry milk powder
2 cups powdered sugar
1/2 cups unsweetened cocoa powder
1 1/2 cups white chocolate chips (optional)
1/4 teaspoon salt

Directions:
1. Mix everything together in a large bowl.
2. Pour mixture into a food processor and pulse until smooth.
3. Store your hot cocoa mix in an airtight container.

To make the hot cocoa drink, mix 3 tablespoons of the cocoa mix with 1/2 cup of hot milk and 1/2 cup of cow milk or nut juice (Almond or Cashew milk. Ha).

Enjoy!

 

Homemade Turkey Sausage

Homemade Turkey Sausage

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Hi friends.  This homemade turkey sausage recipe is super easy to make and as an added bonus, you skip the weird ingredients and preservatives in conventional turkey sausage.  If possible, buy organic ground turkey. Ground chicken or pork would work too.

Homemade Turkey Sausage

Ingredients:
2lbs of ground turkey
1 ½ tsp of salt
1 tbsp of brown sugar
1 tsp of black pepper
2 tsp of sage
1 ½ tsp of thyme
1 ½ tsp of marjoram
½ tsp of red pepper flakes (more if you like the spice)

Directions:
1. Mix all of your ingredients together in a bowl. I use my hands so that I can get in there and mix up the spices real good.
2.  Shape into patties.
3. Cook patties in a skillet over medium heat until cooked through. Depending on the size of your patties, it will typically take 5 minutes per side.

I usually split the uncooked patties in half and eat 1lb during the week and freeze the second 1lb. The frozen patties are good to pull out individually the night before for a quick, hot breakfast before school and work. Plus, the protein will help you to stay full longer.

Give it a whirl and tell me what you think!

Egg Muffins To Go

Egg Muffins To Go

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Breakfast is the most important meal of the day.

These scrambled egg muffins are delicious, good for you and will keep you satisfied until lunch.

Even more awesome, they are super easy to make.

Really.

Mmm.  Breakfast.

Benefits of eating breakfast.

1. Metabolism booster.  When sleeping, your metabolism slows down because it has fewer responsibilities.  Starting your day with breakfast revs your metabolism back up and it will stay up by eating small, healthy meals throughout the day.

2. Stabilizes blood sugar.   Low blood sugar is common first thing in the morning. Skipping breakfast will cause your blood sugar levels to bottom out and leave you feeling sluggish.  Headaches, confusion and weakness are also associated with low blood sugar levels.

3. Fuels your brain and helps your focus.  Breakfast provides you with the energy and nutrients that lead to increased concentration in the classroom or at work.

4. Sustained energy levels.  Including protein and high-fiber carbs in your breakfast will keep you energized longer by making food stay in the stomach and bloodstream.

So rise and dine, my friends.

Let’s whip up a batch of these scrambled egg muffins. These egg muffins are totally customizable.  The ingredients list below are the foods I like in my egg muffins.

There are so many egg muffin stuffin options.  Bacon, kale, sausage, tomatoes, zucchini or potatoes would be delicious too. Get crazy.

Scrambled Egg Muffins

Ingredients:

12 eggs

2 handfuls spinach

1/2 cup diced onion

1 cup sliced mushroom

1 cup diced bell pepper

salt/pepper to taste

1 clove minced garlic

1 tsp Olive Oil

1/2 cup cheese (your favorite kind)

 

Step 1

Preheat oven to 350 degrees F (175 degrees C).  Grease (olive or coconut oil) 12 muffin cups, or line with paper muffin liners.

Step 2

Heat 1 tsp olive oil in a large skillet over medium high heat and saute mushroom, onion, garlic and bell pepper.  Add salt and pepper to taste.

 

Step 3

Once the veggies are soft, add spinach.  Saute until spinach is wilted.

Step 4

Spoon the veggie saute into the bottom 1/3 of the muffin cup.

 

Step 5

Beat eggs in a large mixing bowl.   Pour eggs over the sautéed veggies until the cup is 3/4 full.  Add a sprinkle of cheese on top.

 

Step 6

Bake in oven for 20 minutes.

Step 7

Enjoy!  Personally, I finish my egg muffins off with Sriracha.  Mmm, so good.

After the muffins cool, individually wrap them and freeze 1/2 them for a quick breakfast later in the week.  Just pull one or two out of the freezer the night before and reheat for breakfast.  Presto. Breakfast on the go.