Puree/Veggie Dip 

Prep Time

5 minutes

Cooking Time

15 minutes

Ingredients

  • 2 cans cannellini beans

  • 1/4 cup olive oil

  • 4 cloves garlic

  • 1/3 cup chicken broth

Directions

  1. Heat pan with oil. Add garlic until fragrant.

  2. Add beans, THEN add chicken broth. Heat through.

  3. Turn off heat and let cool.

  4. Add mixture to good blender.

  5. Salt to taste.

 

Notes

  • Great side dish with chicken! Throw roasted broccoli or asparagus in and add shaved parmesan for more richness.

  • This is also a great hummus alternative for a cold veggie dip. It can make a great party plate with mini pitas/crackers and fresh-cut veggies.

Credit

Chia Leah

www.chialeah.com

SnacksBill Bostrom
Toasted Cinnamon Coconut Flakes 

Prep Time

1 minute

Prep Notes

This recipe will satisfy a sweet treat craving and provide a little healthy fat, fiber and anti-inflammatory effects. Make sure to purchase UNSWEETENED coconut flakes.

Cooking Time

2-8 minutes

Yields

4 servings

Ingredients

Directions

Preheat oven to 350.

  1. Mix coconut and ground cinnamon in a bowl.

  2. Spread mixture on a baking sheet.

  3. For less mess, place parchment paper on a baking sheet first.

  4. Sprinkle sea salt on mixture.

  5. Bake for 2-8 minutes until golden brown.

  6. Eat alone or atop 2% plain Greek yogurt, or add to homemade popcorn for a trail mix.

 

Credit

Chia Leah

http://chialeah.com

TreatsBill Bostrom
Sweet Potato Punkin’ Muffins 
1444167270.jpeg

Prep Time

10 minutes (plus 1 hour for baking sweet potato)

Prep Notes

These muffins are the perfect fall breakfast with yogurt, afternoon snack for the kids or dessert for all. Both pumpkin andsweet potatoes are an an excellent source of vitamin A and are fiber rich so they keep youfull for longer. Combine that with theanti-inflammatory benefits of cinnamon, and you have yourself a delicious, comforting, healthy muffin. Kid approved!

Cooking Time

20-25 minutes baking time

Yields

12 servings

Ingredients

  • ¾ cup sweet potato puree*

  • ½ cup pumpkin puree

  • ¾ cup coconut milk, almond milk or cows milk

  • 1 Tbsp chia seeds

  • ½ cup coconut sugar

  • 1/3 cup water

  • ¼ cup canola or grape seed oil or unsweetened applesauce

  • 2 Tbsp maple syrup (I prefer grade B for maximumantioxidants)

  • 1 Tbsp fresh squeezed lemon juice

  • 2 cups flour (unbleached all purpose, whole wheat oralmond)

  • 2 tsp aluminum free baking powder

  • 1 tsp baking soda

  • ½ tsp salt

  • 1 tsp ground cinnamon

  • ½ tsp ground ginger

  • ½ tsp ground nutmeg

  • Optional 1/3 cupdark chocolate chips or 1/3 cup chopped raw walnuts

Directions

Preheat oven to 400 degrees.

Place muffin liners in muffin pan. In a large bowl, hand mix together sweet potato, pumpkin, milk, sugar, chia, water, oil, maple syrup and lemon juice. In a smaller bowl, sift together flour, baking powder, baking soda, salt and spices. Combine mixtures in the large bowl. Add in chocolate chips and/or walnuts. Spoon batter evenly into the muffin liners. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Let muffins cool slightly and serve. Keep in an airtight container for up to 3 days or freeze.

 

Notes

*Simple roast sweet potato for 1 hour at 400 degrees. Spoon out roasted sweet potato flesh and discard skin. Or, twist a little sea salt on the skin and eat it as a nutritious snack while baking!

Credit

Chia Leah

Treats, SnacksBill Bostrom
Spooky Good Trail Mix 

Prep Time

5 minutes

Prep Notes

It’s SO important to know what is in the food you eat. When you make it yourself, you have that power. This is a healthy alternative to a processed snack from the store. It’s low in sugar and fills you up. Make lots of extra and pack for an after school treat or a Halloween or movie night treat.Try to think of your own healthy toppings to swap in. 

Cooking Time

10 Minutes

Yields

1 serving

Ingredients

  • 1 cup air-popped popcorn (Chik-a-Boom or Skinny Pop or pop-your own)

  • 1 TBL shelled pumpkin seeds (raw or roasted)

  • 1 TBL dark chocolate chips

  • 1 TBL dried cranberries

  • 1 TBL coconut shavings (raw or roasted)

  • 1 shake of ground cinnamon

Substitutions:

  • shake of paprika

  • dried cherries or chopped dried apricots

  • roasted chickpeas

  • sprinkle parmesan cheese

Directions

  1. Pop! Scoop! Spinkle! Shake! Share! Enjoy!

(To roast coconut and pumpkin seeds together, simply place on parchment paper or straight on a baking sheet. Spray with olive oil and sprinkle with a dash of salt. Roast at 350 for 5 minutes or until coconut browns and pumpkin seeds pop).

Notes

Popcorn is a whole grain. If you can find non-GMO kernels, even better. These ingredients provide anti-oxidants, fiber, and healthy fats. Such a great way to incorporate a new snack that is not processed!  

Credit

Chia Leah and mPowering
www.chialeah.com, www.mpoweringhealth.com

Treats, SnacksBill Bostrom
Roasted Grapes 

Prep Notes

Enjoy a warm and delicious snack that is so easy to make, provides antioxidants and is a decadent topping for many snacks and desserts.

Cooking Time

10-15 minutes

Yields

2 servings

Ingredients

  • 15-20 red grapes

  • Ground cinnamon

  • Sea salt

  • 1 tsp olive oil

Directions

  1. Place grapes on a baking sheet. For less mess, use parchment paper.

  2. Spread about 1tsp olive oil over grapes, sprinkle with sea salt and cinnamon.

  3. Roast at 350 for 10 minutes. Let cool.

  4. Serve on ½ cup plain 2% Greek yogurt (such as Fage or Siggi’s) or any dairy free plainyogurt (or try on top of Chia Leah’s Cashew Cocogurt). Top with ¼ cup walnuts for a dose of healthy fats and a satisfying crunch.

Treats, SnacksBill Bostrom
Post-Workout Smoothie For Kids 

Prep Time

5 minutes

Yields

2 servings

Ingredients

  • 1 banana

  • 1 cup unsweetened chocolate milk (dairy, soy or almond milk)

  • 2 tbsp peanut butter, almond butter, soy nut butter or sunbutter (optional)

  • Handful of ice on top

Directions

  1. Blend ingredients together and enjoy!

 

Notes

If you are new to smoothies, ease in...this is a great one to introduce to hesitant kids or hubbies. If you don’t have time for a smoothie, have just chocolate milk instead of Gatorade after a workout. The ratio of protein to carbs in chocolate milk helps us recover, build muscles, and rehydrate. Science is showing that this is healthier alternative to sports drinks!   

Credit

Chia Leah
chialeah.com

SmoothiesBill Bostrom
Overnight Autumn Chia Pudding 

Prep Time

5 min (plus 1-8 hours to set)

Yields

1 serving (quadruple the recipe for extra all week)

Ingredients

  • 3/4 Cup unsweetened almond, cashew, coconut or cows milk

  • 1/4 Cup old-fashioned oats

  • 1 Tbsp chia seeds

  • 1 tsp ground cinnamon

  • 1/4 tsp vanilla extract

  • 1/3 Cup chopped apple, fresh berries or bananas

  • 1 tsp pure maple syrup (grade B offers more antioxidants)

Optional:

  • 1 Tbsp chopped nuts such as walnuts or pecans

Directions

  1. Pour milk into jar or container with lid.

  2. Add oats, chia seeds, cinnamon and vanilla.

  3. Whisk vigorously with a fork (or seal with lid and shake).

  4. Cover and place in fridge for at least an hour, if not over night.

  5. In the morning, it's magically turned to pudding.

  6. Top with maple syrup, fruit and nuts.

There are countless variations on this pudding. Experiment and discover your favorite! Swap out oats for gluten free quinoa flakes, honey for maple syrup, cinnamon for cacao powder, etc. etc. etc. Look online for a million and one ways to make chia pudding. Oh and be generous and share with me!

Credit

Chia Leah

Treats, SnacksBill Bostrom
Not Your Mama's Banana Bread 

Prep Time

15 min

Prep Notes

Ok, this IS my Mama's banana bread recipe that I grew up on and love but it's got the Chia Leah boost—swapped out some ingredients for more healthy choices, without compromising the comforting taste of fresh baked, made-with-love banana bread. When I bake this, everyone smells the oven breeze and comes running. Due to my boys severe egg allergy, I swap out the eggs as seen below. Flax meal is a great alternative to eggs but only if there's an allergy since eggs are full of nutrition. This bread also freezes well for a last minute dessert to serve.

Cooking Time

1 hour (25-30 minutes for muffins)

Ingredients

  • 1 3/4 Cup unbleached flour or whole wheat flour

  • 2 tsp aluminum free baking powder

  • 1/2 tsp baking soda

  • 1 Tbsp chia seeds

  • 2/3 Cup coconut sugar

  • 2 eggs, beaten (or 2 Tbsp flax meal plus 6 Tbsp warm water stirred and let stand for 5 minutes)

  • 1/3 Cup non-GMO canola oil (or 1/3 cup applesauce)

  • 1 Cup overripe bananas, mashed

Directions

Preheat over to 350 degrees

  1. Hand mix wet ingredients plus sugar in one bowl

  2. Hand mix dry ingredients in a separate bowl

  3. Slowly add dry ingredients to the wet ingredients

  4. Scary bread pan with non-GMO canola oil

  5. Pour mixture into pan and bake 1 hour (or place muffin liners into muffin tin and bake 25-30 minutes)

  6. Enjoy!

Credit

Chia Leah
www.chialeah.com

TreatsBill Bostrom
Ginger Fresca

Prep Time

5 min.

Prep Notes

Enjoy a refreshing, tart and lively mix of health in a glass!  Hydrating water, natural digestive-aid ginger, vitamin-packed lime, mint for mental alertness and memory retention and the metabolism boost and probiotics of apple cider vinegar will get you off on the right foot. This drink makes me look forward to spring break! 

Ingredients:

  • 1 cup sparkling water

  • 1 Tbsp Bragg apple cider vinegar

  • ¼ tsp grated fresh ginger

  • Squeeze of 1 lime slice

  • ½ tsp chopped fresh mint

Directions:

  1. Mix ingredients and enjoy!

Yields

1 serving

BeveragesBill Bostrom
Chocolate Chip Avocado Cookies 

Prep Time

5 minutes

Prep Notes

Use avocado as a substitute for butter or oils in any baking recipe. Creamy, delicious and a great way to incorporate something green into treats!

Cooking Time

12 minutes

Yields

20 bite size small cookies

Ingredients

  • Half a ripe or slightly overripe avocado

  • 1/4 stick of unsalted real butter

  • 1/3 cup coconut sugar

  • 1 egg (or 1 tbsp flax meal combined with 3 tbsp warm water)

  • 1/2 tsp vanilla extract

  • 1 heaping cup of flour (I like sprouted oat gluten free flour)

  • 1/2 tsp baking soda

  • 1/2 tsp salt

  • 1/2 cup dark chocolate chips (go for best quality, organic)

Directions

  1. Pre-heat oven to 375. With an electric mixer, mix together butter, avocado, sugars, vanilla and egg or flax/water. Gently stir with a spoon flour, baking soda and salt in a separate bowl. Slowly add in flour to wet mix. Add in chocolate chips and stir with a spoon. Place parchment paper on a baking sheet. Spoon dough onto parchment and bake for 12 minutes. Allow cookies to cool slightly and enjoy.

Notes

Use a full avocado in lieu of butter. Experiment with different kinds of flour. Have fun with substituting new ingredients into your own recipes. 

Credit

Chia Leah
www.chialeah.com

TreatsBill Bostrom
Go-To Dressing

Prep Time

5 minutes

Ingredients

Equal parts (e.g. 2 tbsp each):

  • Good olive oil

  • White balsamic vinegar

  • Lemon

Variations:

  • Sub Dijon mustard for lemon

  • Add 1-2 tsp turmeric

  • Add 1 clove minced fresh garlic

  • Add1 tsp good-quality honey

  • Sub apple cider vinegar for white balsamic vinegar

Salt and pepper to taste.

Directions

  1. Whisk ingredients together. Add salt and pepper to taste.

Notes

Easiest dressing ever! Use it on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

Credit

Chia Leah
chialeah.com

Dressings, SaladsBill Bostrom
Chia Leah Cherry Berry Recovery Smoothie 

Prep Time

2 minutes

Prep Notes

This is my favorite smoothie EVER! I especially love the tart, thirst quenching taste of the cherries, (use frozen UNSWEETENED), and the added texture of heart healthy oats. I can feel the benefits of the satiating fiber in each of these ingredients all day long. It tastes like there is milk in here but it’s vegan, (plant-based). Did you know that tart cherries are proven to improve athletic performance & endurance? They help reduce any post-workout inflammation or pain. They are also a top source of vitamin C to build immunity and a powerful source of antioxidants to fight diseases such as cancer.

Cooking Time

30 seconds

Yields

2 servings

Ingredients

  • 1 cup frozen cherries, (sub any berry you choose or mix it up with cherry & berry)

  • Half of a frozen banana OR 3 pitted dates

  • 1 Tablespoon chia seed or flax meal

  • 1 Tablespoon almond or peanut butter

  • 4 Tablespoons raw oats

  • 1-1.5 cups water (depending on the consistency you like, start with 1 cup)

Directions

  1. Combine all ingredients in a powerful blender. Add more water if desired.

  2. Enjoy!

Caprese Salad in a Jar

Prep Time

10 min

Yields

4 servings

Ingredients

  • 1 cup precooked quinoa (cook on stovetop according to the instructions on the box, can be made ahead of time)

  • 2 cups basil leaves, roughly chopped

  • 1 pint cherry tomatoes, sliced in half

  • 1 cup of fresh mozzarella, cubed

  • balsamic vinegar

Directions

  1. layer ingredients in mason jar with quinoa on bottom, followed by tomatoes, then basil, and mozzarella. Finally drizzle 1 teaspoon of balsamic over the top and seal jar.

Credit

Chia Leah
www.chialeah.com

SaladsBill Bostrom
Taco Salad in a Jar 

Prep Time

10 minutes

Prep Notes

I use 16 oz ball jars for this recipe.

Cooking Time

15 minutes, plus cook time of ancient grain

Yields

5 servings (double the recipe to feed your family dinner on plates and put the rest in 5 jars for the next day!)

Ingredients

  • 1 1lb package of ground beef or ground turkey of your choice (I like 85/15 or 93/7 over the 99/1 fat)

  • 1 packet any taco seasoning OR -my fave- Frontera All Purpose Seasoning Sauce (any flavor)

  • 1 cup your choice ancient grain, uncooked (quinoa, kaniwah, farro or freekeh)

  • 1 pint cherry tomatoes washed (or 2-3 beefsteak or roma tomatoes)

  • 2 heads of romaine lettuce washed (or 1 head of iceberg)

  • 1 can black beans (I buy organic when possible)

  • 1 lime

  • 1 tbsp canola or grape seed oil

  • 1 tsp honey (local if possible)

  • 1/3 cup store bought or homemade salsa* (I love Trader Joes Fire Roasted salsa and any Frontera salsa or delifresh salsa from your local grocery)

  • Sea salt or kosher salt to taste

Optional:

  • 1 avocado, sliced

  • 1/2 cup shredded cheddar or Mexican blend cheese

  • 1 bunch cilantro

  • 1 cup 2% plain Greek yogurt

*Bill’s 6 Ingredient Best Salsa Ever

  • 5 vine or 6 Roma tomatoes, chopped

  • 1 bunch green onions, chopped

  • 1 jalapeno pepper, chopped

  • 1 cup fresh cilantro, chopped

  • Juice of one lime

  • Salt to taste

Directions

  1. On the stove top, cook ancient grain of your choice according to directions on packaging.

  2. In a skillet, brown ground turkey or beef, drain excess fat and add in seasoning. Simmer with seasoning for 5 minutes.

  3. Wash and drain black beans. Place in bowl and stir in salsa.

  4. Cut cherry tomatoes in half. Or, chop larger tomatoes.

  5. Chop romaine or iceberg.

  6. Combine oil, juice of one lime, honey and a dash of salt. Stir. Mix in with cooked ancient grain.

  7. All of the components are ready - Evenly portion out each ingredient into the ball jars, from bottom to top: grain, meat, beans, tomatoes, lettuce.

Option to add layer of cheese, yogurt and/or cilantro.

Option to add 2 slices of avocado just before serving.  

Notes

This is a “cheater” recipe because many of the ingredients can be substituted with a similar ingredient from whatever your fridge/pantry has to offer.  It’s a crowd pleaser, super easy to make, colorful and healthy! If you have eager helpers in the kitchen, this is a fun recipe to embrace their desire to help! Give everyone one task and then work together to fill the jars. A shout out to one of my favorite Chicago chefs, Rick Bayless, who now makes quality, scrumptious sauces and salsas (without preservatives) that you can find at the grocery.

Credit

Chia Leah
www.chialeah.com

 

Entrees, SaladsBill Bostrom
Kaleicious Salad with Go-To Dressing

Prep Time
10 minutes (plus optional 30 minutes standing time)

Prep Notes

  • The secret to kale is to massage it. If you dress it at least 30 minutes before you eat it, it will be less bitter and softer, yet not soggy (like spinach gets when you dress it too soon).

  • To roast your own pine nuts, put on a pan on med/high heat for a few minutes until the room starts to smell good and nuts brown a little.

  • To roast your own pumpkin seeds, spread evenly on a baking sheet, spray with non-GMO canola oil and sprinkle with sea salt. Heat at 300 for 5-10 minutes or until they turn golden and you hear them start to pop.

Cooking Time
N/A

Yields
4 servings

Ingredients

Salad Base Ingredients

  • 2 bunches of organic kale (any variation) washed and dried

  • 2 cups cooked quinoa OR 2 cups cooked freekeh OR 2 cups cooked farro

Optional Ingredients

  • 1 cup garbanzo beans (canned organic garbanzo, drained & rinsed)

  • ¼ cup roasted pine nuts

  • 1/2 cup roasted pumpkin seeds

  • ¼ cup hemp seeds

  • Chopped cucumbers, carrots, cherry tomatoes and/or raw broccoli

Go-To Dressing

Equal parts:

  • (eg. 2 tbsp each) Good olive oil, white balsamic vinegar, lemon, whisk together. Add salt and pepper.

  • Variation: Sub Dijon mustard for lemon

  • Variation: Add 1-2 tsp turmeric

  • Variation: Add1 clove minced fresh garlic

  • Variation: Add1 tsp good quality honey

  • Variation: Sub apple cider vinegar for white balsamic vinegar

Directions

  1. Strip the kale from stalk. Start at the bottom of the stalk.

  2. Once off the stalk, discard stalk and chop or shred kale.

  3. Place kale in a bowl, add *dressing (see Chia Leah’s Go-To Dressing Recipe)

  4. Massage dressing into kale with hands until all kale is coated.

  5. Mix in any ingredients and set salad sit at least 10 mins, up to a day.

  6. Full? Keep leftovers in airtight container. Kale will not wilt for at least a day.

Notes

  • I eat some variation of this salad at least once a day, no joke! I crave it! I love the crunch and thickness of it. This craving certainly did not happen overnight for me. Start with a few ingredients you enjoy and slowly get creative and adventurous with new ones. Have fun with this and definitely make it your own Kaleicious creation!

  • Use my Go-To Dressing on green salads, roasted veggies, quinoa salads, baked potatoes and as a dip for raw veggies. There are so many variations on how to make it that you cannot and will not get bored. Time to throw out any store bought dressings that have unpronounceable ingredients now!

Credit
Chia Leah
www.chialeah.com

 

Salads, EntreesBill Bostrom
Pea and Mint Soup

Prep Time

2 minutes

Prep Notes

Buy quality ingredients.  Opt for organic green peas and mint for best taste, color and nutrients. A handheld blender cuts out a ton of time to blend this soup. 

Cooking Time

20 minutes

Yields

4

Ingredients

  • 1 T high heat cooking oil such as grape seed oil, non GMOcanola oil or coconut oil

  • 1 yellow onion chopped

  • 1 clove garlic minced

  • 26-32oz peas (2 bags frozen peas or fresh peas)

  • 4 cups vegetable, chicken or turkey broth OR chicken bone broth for added protein

  • 2 T chopped mint

  • Sea salt to taste

  • Optional toppings

  • ¼ cup crumbled feta

  • handful plain popcorn

  • ¼ cup toasted walnuts

Directions

  1. In a large pot over medium heat, add oil. Add onion and cook until softened, but notbrowned, about 2-5 minutes.

  2. Add minced garlic, peas and broth. Bring to a boil.

  3. Reduce heat to a simmer for 5-10 minutes.

  4. Puree soup with a hand blender*

  5. Stir in mint.

  6. Serve with toppings and/or with a side of sprouted grain toast

Credit

chialeah

Soups, EntreesBill Bostrom
FreeKeh* Tabouli Dish

Prep Time
10 minutes

Cooking Time
25 minutes

Yields
8 servings

Ingredients

  • 2 cups freekeh

  • 4 1/2 cups water

  • 1 16oz can garbanzo beans (rinsed and drained)

  • 1/3 cup olive oil

  • 3 tbsp fresh lemon juice

  • ½ cup fresh parsley, chopped

  • ½ cup fresh basil, chopped

  • 3 tbsp fresh mint, chopped

  • 6 green onions chopped

  • Pint cherry tomatoes, cut in half

  • 1 large cucumber, chopped

  • Sea salt & fresh ground pepper, to taste

Directions

  1. Prepare freekeh according to package (heat freekeh and water together in saucepan, bring to a boil. Cover; simmer about 20-25 mins until water is absorbed. I prefer it more on the dry side so I cook just until it’s sticking to the bottom of the pan. Turn off heat. Fluff with fork).

  2. Let freekeh cool.

  3. Toss in lemon juice and olive oil.

  4. Add in remaining ingredients. Don’t skimp on salt and pepper.

  5. Let sit to soak in flavors.

Notes

  • 1 serving is about the size of your fist. Serve over a bed of fresh spinach and add a dollop of hummus. Add in grilled chicken breast for extra protein if desired.

  • This dish is GREAT the next day.

*Free-kah is an ancient grain from the Middle East. It’s packed with fiber and protein to fill you up.  

Credit
Chia Leah
www.chialeah.com

EntreesBill Bostrom
Egg Salad

Prep Time
10 minutes

Prep Notes
To hard boil the eggs: 

  1. Place whole eggs in a pot submerged in cold water.

  2. Heat the eggs until the water boils.

  3. Turn off the heat and cover the pot for 12 minutes.

  4. Place hardboiled eggs in a bowl of ice-cold water for five minutes (this will ensure that the yolk stays bright yellow/orange).

Cooking Time
20 minutes

Yields
3-4 servings

Ingredients

  • 2 whole hardboiled eggs, chopped

  • 6 egg whites

  • 2 stalks celery, chopped

  • 2 tbsp Dijon mustard

  • 1 tbsp real mayonnaise (don't go "light")

  • 1 tsp ground turmeric (optional)

  • 1/2 tsp sea salt

  • Fresh ground pepper (to taste)

Directions

  1. Peel off shell from hardboiled eggs (I roll the shell on the counter so that it cracks in several places).

  2. Wash the egg to remove all bits of shell.

  3. Mix all ingredients together. Don't worry if it isn't perfectly chopped or mixed - egg salad should be easy to make!

  4. Serve on toasted Ezekiel bread, on 1/2 cup cooked quinoa, in an iceberg lettuce wrap or on a bed of spinach or romaine.

 

Notes

  • I personally love eggs. An egg is a great burst of protein. It also packs well for a snack. For an active, healthy child or adult with no high cholesterol issues, a WHOLE egg is a more fully nutritious option than just an egg white. I used to be a fan of egg beaters, but since becoming more educated on nutrition, now (whenever possible) I gravitate toward that “whole” food option instead of pouring out of a carton. I hard boil a dozen good quality eggs every Monday so that they are always readily available in a clear glass container in the fridge. I like this recipe because it’s still a “light”option with more egg whites and less yolk, but the yolks help add nutrients, flavor and texture. Eat a serving alone or check out the many serving suggestions that I vary when eating one of my favorite anytime meals…

  • One egg provides about 180mg of cholesterol. 300mg a day is the recommended amount per day per average adult. If one has bad “LDL” cholesterol, experts suggest no more than 200mg/day. That said, 1 egg a day provides an excellent source of nutrition. Egg yolks are a great source of protein, vitamin B12, vitamin D, riboflavin and folate. Folate can actually lower one’s risk of heart disease. 1 egg also provides about 35% of your daily choline, an important nutrient for brain function.

 

Credit
Chia Leah
chialeah.com

SaladsBill Bostrom
Eat a Rainbow in a Jar
mason jar salad.png

Prep Time
10 minutes (plus cook time of Ancient Grain of your choice)

Prep Notes
For the jar, I use one 16 oz ball jar (or similarly-sized jar). You can buy ball jars on Amazon or at Target and local grocery stores.

Yields
1 serving

Salad in a Jar

Ingredients

½ cup cooked Ancient Grain (Farro, Quinoa, Freekeh or Amaranth are my faves)

½ cup garbanzo beans

¼ cup chopped raw red and yellow cherry tomatoes*

¼ cup chopped raw cucumber*

¼ chopped raw carrots*

¼ cup chopped raw broccoli*

1-2 tbsp Chia Leah Easy Amaranth Aminos Salad Dressing (see below) OR 1-2 tbsp Chia Leah Go-To Dressing (see below)

*Swap in chopped romaine, parsley, radishes and/or bell peppers - think color when mixing up the recipe!

Directions

Mix ingredients in jar and enjoy!

 

Easy Amaranth Aminos Dressing

Ingredients

  • 2 tbsp uncooked amaranth

  • ½ cup non-GMO canola or grape seed oil

  • 3 fresh garlic cloves minced or chopped

  • 2 tbsp soy sauce OR Bragg Liquid Aminos

  • Simply toast 2 tbsp amaranth on the stove top on medium/high heat. (Little guys will pop up and turn white. Many may stay golden brown. Pull off heat before they burn.)

Directions

  1. Add in canola or grape seed oil

  2. Add in garlic cloves

  3. Add in soy sauce or Bragg Liquid Aminos

  4. Stir with fork or whisk and let sit for at least 2 hours or overnight to allow garlic to soak in

  5. Serve 1 tbsp over salad.

Makes about 2/3 cup (store in airtight container in the fridge for up to a week)

Got-To Dressing

Ingredients

  • Equal parts (e.g. 2 tbsp each):

  • Good olive oil

  • White balsamic vinegar

  • Lemon

  • Salt and peper (to taste)

Directions

Whisk together ingredients. Add salt and pepper to taste.

Variations:  

  • sub Dijon mustard for lemon

  • add 1-2 tsp turmeric

  • add 1 clove minced fresh garlic

  • add 1 tsp good quality honey

  • sub apple cider vinegar for white balsamic vinegar

Notes

  • Whether you have a busy week coming up or a group of friends coming for a low-key summer dinner, this is a gorgeous, nutrient-packed, satiating choice that can keep for several days when packed into a ball jar or another airtight container. Swap out any veggies for alternate veggies. Experiment and have fun with it. For best results, opt for the freshest, best-quality ingredients. And, when you eat a rainbow, all of that vibrant color feeds your body, mind and soul what it craves - REAL food!

  • For those concerned about gluten, both amaranth and Bragg Liquid Aminos are gluten free. Amaranth is high in protein, magnesium and vitamin B. In other words, it’s a wonderful grain (or seed, actually) that provides energy and a good source of vitamins and minerals. Bragg Liquid Aminos is an excellent alternative to soy sauce and contains 16 of the essential amino acids the body needs. Raw garlic is an amazing ingredient that contains antioxidants that may protect against Alzheimer’s disease and dementia. This dressing tastes absolutely delicious AND has countless health benefits - just more proof that healthy food can taste fantastic!

Credit
Chia Leah
chialeah.com

SaladsBill Bostrom
Carrot Ginger Quinoa Soup

Prep Time
5-10 minutes

Prep Notes
Roasted pumpkin seed prep and cooking time (optional): 10 minutes

Cooking Time
30 minutes

Yields
4 servings

Ingredients

  • 1 tbsp non-GMO grapeseed or canola oil

  • 6 large carrots cut up into 1 inch pieces

  • 1/2 white onion roughly cut up

  • 1 inch fresh ginger, chopped

  • 4 tbsp fresh dill, chopped

  • 4 cups water

  • 1 cup cooked quinoa

  • 1/4 cup raw or roasted pumpkin seeds* (optional)

  • Sea salt to taste

Directions

  1. In a pot, heat oil at medium heat. Add carrots, ginger and onion. Sprinkle in a pinch of salt. Stir to keep onions from browning and cook 5 minutes.

  2. Add in 4 cups of water and bring to a boil.

  3. Once boiling, turn down heat to simmer and cover. Simmer for 20 minutes.

  4. Let cool. Then, pour soup into a good blender (I use a BlendTec/Vitamix). Blend until smooth.

  5. Add quinoa. Add dill and pumpkin seeds just before serving.

  6. Sprinkle with sea salt and serve warm or cold.

*Chia Leah's Roasted Pumpkin Seeds

  1. Preheat oven to 350.

  2. Spread raw seeds on a baking sheet. Spray with non-GMO canola or grapeseed oil.

  3. Sprinkle with a twist of sea salt.

  4. Bake 5-10 minutes until you hear seeds start to pop.

Notes
This was one of the first recipes I learned through my program at Institute for Integrative Nutrition. It looked too easy not to try. I couldn't believe how creamy it tasted and I found it to be better the next day cold, which makes it a great summer soup!

The fresh dill makes ALL the difference. My take on this recipe adds extra protein, fiber and texture from the quinoa and pumpkin seeds. This soup freezes well, so I recommend doubling your batch!

Credit
Chia Leah
chialeah.com

Soups, EntreesBill Bostrom