Banana, pineapple, and chia in my smoothie? Yes, fab.
Banana, Pineapple and Chia Smoothie
1. In a blender, combine all ingredients. Blend until smooth.
Extra pineapple? Make a pretty garnish for the side.
A healthy bar.
We all know how to make and break New Year’s resolutions, right? Don’t give up just yet. This bar is worth hanging onto that new workout regimen. Although if you have already thrown in your sweaty towel, not to worry, you can still eat these from the couch.
Here is a recipe that I have been making every so often for a few years now for Mr. Foodie Call. My original intention for these protein/energy bars were for him to use these as a post-workout snack.
Why? They are loaded with protein. We all know about eating protein after a workout, right?
Protein aids in muscle repair, yada yada yada…
But Mr. Foodie Call started eating them before working out. Well it does have oats and chia seeds. Energy powerhouses. In short: Anytime of day would work for eating up these bad boys. Including your Bachelor viewing. That drama requires LOADS of energy.
Insane.
King Bars
Ingredients:
Directions:
A closer look.
My dry ingredients.
Stir a tad…
Sticky sweetener and nut butter of choice.
Combine the two.
Add your gogi berries (or raisins).
Next your chia. These alone will get you through the rose ceremony.
Press it into your pan.
Spread your melted chocolate on top.
Freeze and cut.
Don’t forget to grab one before your family steals them all.
I wrap each in plastic wrap…
Then pop them into these super professionally labeled snack bags.
When to eat King Bars?
Use these bars as fuel. Yes, these can be eaten whenever but ideally? Get off the couch and these are geat pre or post-workout.
How to eat?
Store these individually wrapped in the freezer. When you are ready to eat one, thaw it at room temp for 5 to 15 minutes, and devour.
Do you need something to do with those blueberries you picked over the summer? Need to create space in your freezer?
Here is a good one to try.
I made these blueberry muffins for a recent breakfast when my 10-year-old had a friend spend the night.
Pressure was on.
Let’s just say 10-year-olds can be….
Picky.
Honest. My son included 🙂
These muffins were guest approved. The “guest” had three of them, although who’s counting????
Whole Grain Vegan Blueberry Muffins.
So vegan means, no animals were involved.
No oil involved either. Bonus.
Chia seeds WERE involved.
And they actually taste good.
How this happens.
Start by making your dairy-free buttermilk. Not hard. It’s just almond milk and lemon juice.
Then your super food. Super food= Super ingredient right here.
And your unsweetened applesauce.
Now your dry ingredients.
Add your wet.
Slowly fold in your blueberries.
Batter up!
Prepared for baking…
After 13 minutes add your optional cinnamon/sugar topping.
But why wouldn’t you???
Finish baking until inserted toothpick comes out clean…
Finished.
Whole Grain Blueberry Muffins with Chia
1) Preheat the oven to 400°F. Prepare muffin tin with liners or lightly grease with coconut oil (I did the coconut oil).
2) Whisk together all of the dry ingredients.
3) In a separate bowl, whisk together the vanilla, chia gel, and vegan “buttermilk”.
4) Pour the liquid ingredients into the dry ingredients, stir a little bit.
5) Add your frozen blueberries and stir again, just until combined. (As with all muffins, do not over-stir. If you do it will cause overly dense muffins)
6) Spoon the batter into prepared muffin tin.
7) Bake the muffins for 13 minutes.
8) Take muffins out and top the muffins with cinnamon/sugar. (optional)
9) Bake for another 5-6 minutes or until a toothpick inserted into the middle of one of the center muffins comes out clean.
***CHIA GEL****
Mix 2 Tbls chia seeds with one cup of water. Whisk well. The seeds will float around a bit and not do much. Relax. Wait 2 or 3 minutes, whisk again. Put in the fridge for 10-15 minutes, whisking in between to help it set further set. It will be gel-like and goopy, but this is want you want. It is your perfect healthy binder in place of your egg and oil.
So I am not into dairy. After reading the China Study 4 years ago, I pretty much swore off cow’s milk, yogurt, and cheeses. Despite my daily routine, I have been known to sneak a piece of pizza (I’ve gotta live.) or indulge in my fro-yo obsession with Menchies (holla!) Overall, I stay away from dairy on my regular day-to-day diet.
Question I am always asked from milk drinkers…
“Where do you get your calcium?”
Surprisingly there numerous ways. Minus the dairy.
Here are 5 sources you may not have known about.
Use this in baked goods or put a tablespoon or two into your oatmeal.
2. Sardines
Don’t be afraid. Sardines in mustard are pretty darn good.
3. Collards
Yes, super-celebrity kale gets a ton of star treatment, but collard greens have 268 mg calcium per cup, while cousin kale has 101 mg.
4. Tofu
Pan-fry, add to smoothies, whip into desserts. Possibilities are endless.
5. Chia Seeds
Protein, calcium, fiber, Omega 3’s….Ok, what does Chia not have??
Also, don’t forget almonds, cooked broccoli, sesame seeds, parsley…
See? No need to fret.
Gogi, baby.
These are only a fraction of the jars that take up some serious cupboard space in the My Foodie Call kitchen.
Key staples for any health nut. Pun intended.
Here is the breakdown of the items that should take up permanent residence on your shelves.
Oh and let’s not forget my chia jar. This deserves its own picture because these are the Queen Bees of all .
Sad, empty chia jar. I'm off to cry in my pillow. Actually, no. I am waiting on my 5lb replacement bag to be delivered. Hurry up, Amazon.
Makes one heck of a trail mix, too. Mason jar shopping, anyone?
What item is a permanent fixture in your cabinet?
dial in to your health
My Foodie Call 