Chocolate Chia Pudding

Similar to tapioca in texture, but chia pudding is, as I read somewhere recently, "tapioca on steroids!" Packed with nutrition these little guys are energy seeds! So long "frog eyes", hello chia seeds. And here's an interesting little tidbit... "chia" means "strength" in the Mayan language.

Ingredients:

1/2 cup chia seeds

4 tsps cocoa powder

2 cups milk

2 tbsps maple syrup

1/2 tsp vanilla extract (optional)

 

Simply whisk everything together, let sit 5 minutes then whisk again. Spoon into serving dishes, cover and refrigerate at least 7 or 8 hours or best overnight. It will thicken the longer it sits.

Serves 3-4

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High Protein Orzo and Chicken

This recipe hits the trifecta ... nutritious, easy to make and yummy! Oh, plus only one dish to wash! Change up the cream cheese with different flavours like jalapeño, chive and onion, herb tzatziki or good old original for a different flavour profile every time.

Ingredients:

2/3 cup orzo

250g (1/2 lb) chicken breast, cut in 1 - 1 1/2" cubes

100g (3 1/2 oz) cream cheese (I used herb and roasted garlic)

1/2 cup chickpeas

1/2 bell pepper , sliced thinly

150g (1/3 lb) grape tomatoes

2 cups packed spinach

1 tsp smoked paprika

salt and pepper to taste

1 1/4 cups chicken broth

crumbled feta to serve

Combine all the ingredients except the cream cheese in a 13 X 9" baking dish. Then sit the cream cheese in the center of the mixture, cover the dish and bake at 350°F for 40-45 minutes. Stir together and serve sprinkled with crumbled feta.

Serves 2-3

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Sweet Potato Vegetarian Chili

Perfectly spiced and wonderfully satisfying for a cool weather, meat free Monday!

Ingredients:

1 tbsp olive oil

2 cups diced onions

2 cups diced sweet potato 

4 tsps minced garlic

2 tbsps chili powder

1 tsp ground cumin

3 cups vegetable (or chicken) broth

2 cups red kidney beans

2/3 cup black beans

2 cups chickpeas

14 oz canned diced tomatoes

2 tbsps lime juice

salt and pepper to taste

sour cream, shredded cheddar, edamame beans to serve

Heat oil in Dutch oven to medium high. Add onion and sweet potato and cook until onion is soft, about 5 minutes. Add garlic, chili powder and cumin then pour in the broth and bring to a boil. Reduce heat and simmer for 15 minutes until sweet potato is tender. Add the beans and tomatoes along with the lime juice, salt and pepper. Simmer to heat through about 5-10 minutes. Spoon into bowls and add your favourite toppings.

Serves 6

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Hearty Potato and Cabbage Soup

Cold weather calls for a cozy, comforting bowl of hot soup. So easy to make and packed with nutrients! Leave out the bacon and use vegetable broth in place of chicken broth for a vegetarian option.

Ingredients:

1/2 lb bacon, cut in 1 1/2" pieces

1 - 1 1/2 cups diced onion

8 cups roughly chopped cabbage

1/2 lb potatoes, diced

1 large carrot, sliced thinly

1 1/2 cups roughly chopped spinach

5 cups chicken broth (or more)

1 bay leaf

salt and pepper to taste

1 cup cooked rice (optional)

Cook bacon in a large pot to crispy, 6-10 minutes. Remove and set aside. Take excess bacon fat out of the pot but leave about 2 tbsps. In the remaining bacon fat cook the onion until translucent, 2-3 minutes. Add the carrot for 2 minutes then add the potatoes, cabbage, spinach, salt and pepper (and rice is using). Pour broth in and add the bay leaf. Bring to a boil then simmer until potatoes, carrots and cabbage are tender, about 15 minutes. I used 5 cups of broth and achieved more of a cabbage stew/soup. If you want it soupier just add more broth. Now remove the bay leaf, add the bacon and serve alongside some crisp garlic toast. 

Makes 4 servings

 

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Cheesy Make Ahead Mashed Potatoes

Cheesy and easy! What's not to like? And bonus points for being able to make it ahead of time! (Sorry, but mashed potatoes don't make for pretty pictures) 

Ingredients:

 6 Yukon gold potatoes, peeled and quartered

1 - 8 oz container cream cheese, at room temperature

1 cup shredded cheddar

1/2 cup sour cream

1/3 cup chopped onion

1 egg

2 tsps salt

1/2 tsp pepper

more cheddar to top

Boil potatoes for about 20 minutes or until tender, then drain off the water. Mash the potatoes then add everything else together and mash into the potatoes. Grease an 8 X 8" baking dish and dollop the potatoes in. Smooth out evenly. Cover and bake at 350°F for 40-45 minutes. Then remove from the oven and top with more shredded cheddar. Cover with foil and let melt or uncover and broil to melt and slightly brown.

If you make it ahead, once the baking dish is filled cover it and refrigerate. When you want to cook  it bring it back to room temperature (out of the fridge around 30 minutes) then follow the rest of the directions. 

Serves 10

Adapted from: tasteofhome.com

 

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Air Fryer Brussels Sprouts and Bacon

Here's another quick and easy air fryer recipe! Keep it simple or add classic garlic slices and parmesan. You can even drizzle them with maple syrup if that's your jam.

Ingredients:

1 1/2 - 2 lbs brussels sprouts, whole or halved

4-5 slices bacon

1 tbsp olive oil

1/2 tsp salt 

1/2 tsp pepper

Toss the brussels sprouts with oil, salt and pepper. Place in the air fryer basket and lay bacon on top, but don't overlap it. Fry at 400°F for 5 minutes. Turn the bacon over then cook again another 5-7 minutes. (Note: If you halved the brussels sprouts the cooking time may be reduced). Then chop the bacon and toss with the brussels sprouts to serve.

Serves 8

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Air Fryer Buttermilk Breaded Chicken

Crispy, golden coating gives a nice crunch to these juicy and tender chicken thighs. Healthier than deep fried!

Ingredients:

6-8 chicken thighs

1 cup milk

1 tbsp white wine vinegar

1/4 cup flour

1 cup Panko or bread crumbs

2 tbsps wheat germ (optional)

2 tbsps parmesan cheese

1/2 tsp smoked paprika

1 tsp garlic powder

salt and pepper to taste

1/2 tsp dry minced onion

cooking spray

Combine the milk and vinegar then sit the chicken thighs in the milk to marinate for at least 1 hour or best overnight in the fridge. You can also use buttermilk, but I don't usually have it on hand. This method works fine.

Mix the flour, Panko, wheat germ, parmesan, and seasonings together in a shallow bowl or bag (I used my saved waxed cereal bag). Remove the chicken from the milk and discard the milk. Press the chicken into the breading to coat all sides.

Spray air fryer basket. Sit as many pieces of chicken in that fit without crowding. You may have to work in batches. Very lightly spray the chicken with oil then air fry at 375°F for 20 - 25 minutes. The internal temperature should read 165-170°F.

Serves 6-8

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