Chia Pudding 3 Ways

by Kristen Norton | Jan 19, 2024 | Recipes and Meal Ideas

This pudding is quick to assemble and the long process happens while you are sleeping! Wake up and get creative by adding your favorite toppings. Check out our suggestions below.

What is chia pudding? It is a simple, nutrient-dense treat made by soaking chia seeds in a liquid like milk or a milk alternative until they absorb the liquid and form a gel-like texture. The pudding has a creamy consistency, similar to tapioca pudding, but with a bit more texture from the chia seeds.

Nutritionally, chia pudding is a powerhouse. Chia seeds are rich in fiber, which supports digestion and helps keep you full longer. They’re also an excellent source of omega-3 fatty acids, which are important for heart and brain health. Plus, they contain plant-based protein, calcium, and antioxidants. The best part is you can easily customize chia pudding with different flavors and toppings, making it versatile for any meal or snack!

Ingredients:

• 1 cup oat milk, unsweetened
• 1 tsp vanilla extract
• 1 Tbs maple syrup (or other sweetener)
• 1/4 cup chia seeds
• 1/2 cup blueberries

Directions:

1. Add all ingredients, except berries, to a mason jar with a tight-fitting lid and shake vigorously to combine
2. Let sit for 10 minutes then shake again to prevent chia seed from settling to bottom
3. Place in refrigerator for at least 4 hours or overnight
4. Add toppings and serve

Topping Options:

1. Strawberries, blueberries, almonds
2. Cherries, dark chocolate shavings
3. Raspberry, lemon, hemp seeds

Tofu Sheet Pan Stir Fry

by Kristen Norton | Jan 19, 2024 | Recipes and Meal Ideas

Tofu Sheet Pan Stir Fry Recipe and How To Video

Elevate your nutrition effortlessly with this sheet pan tofu meal featuring an array of colorful vegetables – red and orange bell peppers, carrots, scallions, and broccoli – alongside extra-firm tofu. Packed with essential vitamins and minerals, this dish provides a plant-based protein boost.

The tamari, garlic, maple syrup, and ginger sauce not only enhances flavor but also provides antioxidants, supporting your body’s natural detoxification processes.

Trust us – this convenient and wholesome dinner time solution is a nutritional powerhouse for promoting overall well-being.

Ingredients:

• 1 bell pepper, red, chopped
• 1 bell pepper, orange, chopped
• 2 large carrots, sliced
• 2 scallions
• 1 cup broccoli, chopped
• 12 oz tofu, extra firm, cubed
• 2 Tbs tamari or low-sodium soy sauce
• 1 tsp garlic, minced
• 2 tsp maple syrup
• 2 tsp ginger, grated
• 2 tsp olive oil

Directions:

Prep

1. Preheat oven to 375º
2. Chop peppers, carrots, green onions, broccoli, and cube drained tofu
3. Mince garlic and ginger
4. In a small bowl, mix together tamari, garlic, maple syrup, and ginger

Make

1. On a lined sheet pan, cook tofu for about 15 minutes
2. After tofu has cooked a little, add in the veggies
3. Pour mixed sauce mixture over all veggies and tofu
4. Bake for about 20 minutes until vegetables are cooked and tofu browns a bit

Notes:

Incorporate other vegetables like cauliflower, green beans, or onions.

Salmon – Three Ways

by Kristen Norton | Jan 18, 2024 | Recipes and Meal Ideas

Grilled Salmon with Mango Salsa

Salmon

Ingredients:

• 1  1/2 lbs salmon
• 2 Tbs olive oil
• salt, to taste
• black pepper, to taste

Directions:

Prep

1. Heat grill to medium-high heat
2. Divide salmon into 4 equal filets with skin on

Make

1. Brush each salmon fillet with 1/2 tablespoon of olive oil, sprinkle with salt and pepper to taste
2. Place on the grill, skin side up first (flesh side should be grilled first to avoid early separation from skin)
3. Grill salmon until firm and browned, about 4 minutes per side (an also be done in a grill pan)
4. Transfer salmon to a serving platter

Salsa

Ingredients:

• 2 cups mango, chopped
• 1/2 cup tomato, chopped
• 1/2 bell pepper, red, chopped
• 1/4 cup scallions, minced
• 1/2 tsp jalapeño pepper, minced
• 1 lime, juiced
• 3 Tbs cilantro, fresh, chopped
• salt, to taste

Directions:

Prep

1. Dice the mango, tomato, and bell pepper
2. Mince scallions and jalapeño
3. Juice lime and finely chop cilantro

Make

1. Mix all ingredients in a bowl and season with salt
2. Spoon over warm salmon filets just before serving

Notes:

Other fish options: baked cod or flounder, grilled tuna or halibut

Other fruit options: peaches, nectarines, pineapple

Maple-Mustard Salmon with Glazed Carrots

Ingredients:

• 2 Tbs oregano, fresh, chopped (or 1 teaspoon dried)
• 2 Tbs mustard, Dijon
• 2 Tbs maple syrup
• 2 Tbs olive oil
• 1  1/2 lbs salmon, fillets
• 2 lbs carrots, peeled and cut into strips or rounds
• 1 onion, sweet, sliced or chopped small
• salt, to taste
• pepper, to taste

Directions:

Prep

1. Preheat oven to 425°F and line baking sheet with parchment paper
2. Combine oregano, mustard, syrup, and olive oil in a small bowl
3. Peel and cut carrots and chop the onion

Make

1. Brush 1/2 mustard-maple syrup mixture evenly over salmon fillets
2. Toss carrots and onion with remaining dressing in a bowl
3. Add salmon to the pan and spread vegetables around the salmon in an even layer
4. Bake at 425°F for 20-30 minutes or until salmon is done and carrots are tender

Notes:

Other protein options: chicken, shrimp, halibut, tempeh

Other vegetable options: parsnips, sweet potatoes, butternut squash, delicata squash

Coconut Lime Salmon with Vegetables

Ingredients:

• 1/2 cup onion, red, chopped
• 1/4 cup cilantro, fresh, chopped
• 1 zucchini, chopped
• 2 cups spinach, chopped
• 1/2 bell pepper, red, cut into strips
• 2 limes for 2 tablespoons lime juice
• 1 Tbs coconut oil
• 1  1/2 lbs salmon fillets, cut into equal servings
• 1 cup vegetable broth
• 1/2 tsp red chili flakes
• 1/2 cup coconut milk, canned
• 2 Tbs soy sauce

Directions:

Prep

1. Chop red onion, cilantro, zucchini, and spinach leaves
2. Cut pepper into strips
3. Juice lime

Make

1. Melt coconut oil in a large skillet over medium-high heat then add salmon filets, skin side up, and sear filets until they remove easily from the skillet – about 5 minutes then remove from skillet
2. Add onion to sauté pan and cook until soft
3. Add pepper, zucchini, broth, lime juice, cilantro, and chili flakes to skillet and bring to a boil
4. Reduce to a simmer and cook for 5 minutes
5. Add coconut milk and soy sauce then simmer for an additional 5 minutes
6. Return salmon to skillet and nestle into vegetables
7. Simmer until fillets are completely cooked through – about another 5-7 minutes then remove from heat
8. Add chopped spinach to skillet and cover for a few minutes until softened
9. Serve with extra lime wedges

 Lentil Quinoa Salad with Dill

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Ingredients

• 1 cup quinoa
• 2 cups water
• 1  1/2 cups lentils, canned, drained and rinsed
• 4 scallions, chopped
• 1/4 cup dill, fresh, chopped

Directions

Prep

1. Chop scallions and dill

Make

1. Add quinoa and water to a small saucepot & bring to a boil
2. Reduce heat and simmer for 10 minutes or until all liquid is absorbed
3. Remove from heat and fluff with a fork
4. Add warm cooked quinoa to a mixing bowl with lentils, dill, and scallions
5. Add enough dressing to coat and serve warm or chilled

Dressing

Ingredients

• 1/4 cup olive oil
• 2 Tbs red wine vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced or pressed
• 1 Tbs lemon zest
• salt, to taste
• black pepper, to taste

Directions

Prep

1. Mince or press garlic

Make

1. Add all ingredients to a mason jar with a lid and shake to blend

Notes

Experiment with different combinations of grains, legumes, and herbs!