Prep Time

Prep Time: 2 minutes

Prep Notes

A chia “egg” is simply a substitute for an egg in a baked good recipe. I started using this swap with my youngest two kids being egg-allergic. It’s a boost of nutrition and such an easy hack for anyone who prefers no eggs!

Chia seeds are full of antioxidants, fiber and plant based fats and protein. These versatile little seeds are an excellent add in baked goods, smoothies and more.

Yields

Makes 1 Serving (1 chia egg = 1 egg)

Ingredients / Directions

• 1 Tbsp Chia seed (or flax meal)

• 3 Tbsp warm or hot water

• Combine and mix with a fork. Let sit for 5 minutes then pour the “chia egg” into your recipe.  

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Prep Time

Prep Time: 5 minutes

Prep Notes

Smoothies are a quick and easy way to start the morning off with tons of nutrients. This smoothie is amazing boost of nutrition to detox and wake up your body and mind!

Pineapples contain antioxidants to fight inflammation and manganese and vitamin C for immunity. Mint is good for clear skin and mental alertness, ginger for digestion and lemon for immunity.

Yields

Makes 1 Serving

Ingredients / Directions

• ½ cup pineapple fresh or frozen

• 1 tsp fresh squeezed lemon

• 1 inch fresh ginger peeled

• 3/4 cup WATER

• 4-5 fresh mint leaves

• Heaping handful of fresh spinach

• 1 T chia seed or flax

• Optional: 1 scoop collagen or unflavored protein powder, 1 tsp MCT oil for healthy fats

• Blend well!  

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Total Prep Time

Prep Time: 3 minutes

Prep Notes

Eggs are a vitamin B and protein powerhouse, chia adds filling fiber plus antioxidants.

Optional to add Chia Leah Maple & Olive Oil Quinoa Sprinkle for a boost of antioxidants and fiber plus Nutritional Yeast, aka “nooch,” - a delicious vegan alternative to cheese with a nutty/cheesy/salty flavor profile and packed with vitamin B, (the energy vitamin), Zinc for immunity and protein and don’t forget to add a handful of spinach just because!

Yields

1 serving

Ingredients:

• 2 eggs whisked with salt & pepper

• 1 T chia seeds

• Optional:

  • 2T Chia Leah Quinoa Sprinkle

  • 2 T nooch

• ~¼ tsp sea salt

• ~1/8  tsp ground pepper

Directions:

Whisk eggs, add chia and S&P and other optional ingredients.

Heat pan to medium/high with a high heat spray oil.

Add egg mixture and turn heat to low. Scramble with spatula for approx 30 seconds.

Enjoy!

Tips:

Make sure the pan is heated medium/high with quality oil so you don’t have a mess to scrape off the pan which is the only thing that would slow ya down on a busy morning. Also, TAKE 2 MINS to sit down and eat for better digestion. I know you are busy, but take a little time to sit and your body will thank you all morning long!

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Prep Time

Prep Time: 15 minutes

Bake Time: 12-15 minutes

Prep Notes

A real brain boosting breakfast with ingredients to improve memory and concentration. Eggs & provide an excellent source of choline for brain health, vitamin B for energy and ample protein, chia seeds give a punch of fiber and healthy fats, nuts to protect the brain, oats are great complex carbs for energy, berries for blood flow, cinnamon & turmeric have anti-inflammatory properties.

Yields

Makes 12 muffins  (1 serving is 2 muffins)

Ingredients

• 10 eggs

• 1-2 T chia seed or flax meal 

• 1 tsp olive oil or melted coconut oil 

• 2 T water

• 1/2 cup raw oats

• 1 tsp vanilla extract

• 1-2 tsp ground cinnamon

• ½ tsp turmeric

• 1 T maple syrup

• Dash salt of choice

• 1 pint fresh blackberries (or any berries)

Optional:

• Optional 1/4 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle

• 1/3 cup chopped walnuts

• ½ cup mashed pumpkin OR mashed sweet potato (baby food for this makes it easy)

Directions

1. Preheat oven to 350.

2. Whisk eggs. 

3. Add in other ingredients (except berries). 

4. Pour evenly into muffin tin or liners,* about ¾ of way full.   

5. Add 1-2 berries in the center of each cup. 

6. Bake 12-15 minutes and let cool.  

7. Individually wrap in saran or foil and keep in fridge or freezer.  
   

   Note:  Reusable silicone muffins liners are a great investment for less clean up – order on Amazon or find at specialty stores

   Enjoy!  Add Chia Leah Maple & Olive Oil Quinoa Sprinkle for a nutrition boost!

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Prep Time

Prep Time: 5 minutes

Prep Notes

Skip the McDonalds Shamrock shake, (with a 50+ ingredient list and 78g sugar), for this delicious, smooth and creamy shake with just 6 ingredients, each of which promotes health. Almond milk provides calcium, avocado provides healthy fats, spinach provides antioxidants, fiber and protein, peppermint for digestion, dates for gentle sweetener plus fiber, chia seed/flax provide healthy fats, antioxidants, fiber and fight inflammation. 

Yields:

1 Serving

Ingredients / Directions

• 1 cup unsweetened almond milk (or any unsweetened milk of your choice)

• 1/4 avocado

• 1 handful baby spinach

• 1/4 teaspoon peppermint extract 

  OR 1 drop peppermint essential oil (supplemental only)

• 2 Medjool pitted dates or 1 Tbsp maple syrup

• 1 tsp flax meal or chia seed

• Handful of ice 

• Optional add 1Tbsp cacao nibs

• Combine all ingredients with ice on top and blend

• Enjoy!!!  

Created in partnership with MPowering Health

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Prep Time

Prep Time: 5 minutes

Prep Notes

Smoothies are a quick and easy way to start the morning off with tons of nutrients. This smoothie is also SO BRIGHT, just looking at it will put you happy mood!

Basil contains anti-aging antioxidants. Mango is a good source of potassium and fiber. 

Yields

Makes 1 Serving

Ingredients / Directions

• ½ cup frozen mango

• 3/4 cup unsweetened milk (Dairy, soy or almond milk) OR WATER

• 4-5 fresh basil leaves

• Heaping handful of fresh spinach

• 1 T chia seed or flax

• Optional: 1 scoop collagen or unflavored protein powder

• Blend well!  

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Prep Time

Prep Time: 2 minutes (blender)

Cook Time: 23 minutes

Prep Notes

Anyone else feel the need to bake, bake, bake as the weather turns frigid? These EASY vegan, gluten free, no refined sugar muffins satisfy my baked good craving AND fuel my body. Not too sweet, so the perfect addition to a soup or salad. The spongy texture once cooled is like no other- so yummy!

Yields

Makes 12 Muffins

Ingredients

Muffins:

• 3 cups oats (or 2 cups and 1 cup of oat flour)

• 2/3 cup raw unsalted nuts (pistachios, cashews or almonds) 

• 1 T chia seeds 

• 1 tsp vanilla

• 1 tsp cardamom

• ½ tsp sea salt

• 1.5 tsp baking soda

• 2 cups water

• Optional: 

  1 tsp cinnamon

Muffin Topping:

• 1 T Maple Syrup (or honey)

• ¼ cup chopped nuts (pistachios, cashews or almonds)

• ½ tsp cardamom 

Directions:

1. Preheat oven to 375 (or 350 convection)

2. Place all muffin ingredients in a blender, blend until it a pancake batter consistency

3. Mix muffin topping ingredients together in a bowl. 

4. Pour blender mix evenly ¾ full into oil coated muffin liners in a muffin pan

5. Top each muffin with a spoonful of muffin topping mixture. 

6. Bake for 23 minutes (or until muffin tops are slightly browned and a toothpick comes out clean)

7. LET COOL for at least 15 minutes before enjoying. 

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Prep Time

Prep time: 5 minutes

Cook time: 5 minutes

Prep Notes

What happens when you have 1 egg in the house and want to bulk it up with more nutrition? Add nutritional yeast*, (aka “nooch”)! I sound really smart but really, I accidentally dumped in way too much “nooch” to my 1 egg. Without another option, I just added a little extra water and a dash of oil and poured it into the pan. It worked! Add chia seed for even more health benefits of fiber and antioxidants. It cooks just like a pancake and tastes delicious! 

Nutritional Yeast has long been used as a cheese substitute for vegans. It is deactivated yeast flakes, tastes cheesy, salty and nutty. Sounds weird but it is delicious! Just 1 Tablespoon boasts 3 grams of protein and 120% vit B.

Yields

1 serving

Ingredients

• 1 egg

• 1 T water

• ½ tsp grapeseed, avocado or coconut oil (a high heat oil)

• ¼ cup nutritional yeast aka “nooch”

• 1T chia seed

•  S&P

• High heat oil spray

• Optional:

  Herbs, spices

Directions

1. Whisk ingredients together. 

2. Heat a pan with oil on medium/high heat (either a spray to cover pan or ½ tsp)

3. Pour batter into the pan. 

4. When the batter bubbles, just like a pancake does, flip it.

5. Cook for 30 more seconds. 

Notes:  Quadruple this recipe for 4 servings and remember you can make smaller pours for kids. These freeze great so get rid of your Eggo waffles and upgrade!

CREDIT:

Chia Leah

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Prep Notes

This is a grab-n-go meal or snack option with fall notes. Every ingredient promotes wellness: Eggs provide an excellent source of protein, pumpkin for vitamins & fiber, oats for heart health, chia for antioxidants, spices help fight inflammation! Gluten Free. Dairy Free.

Yields

12 muffins

2 muffins = 1 meal (or 1 muffin = snack)

Ingredients

• 10 eggs

• ½ tsp salt

• 1 tsp olive oil

• 1-2 T chia seed or flax meal 

• 1 T water

• ½ cup canned pumpkin puree (not to be confused with pumpkin pie fillingJ)  

  OR ½ cup mashed sweet potato (shortcut: buy baby food sweet potato)

• 2 tsp pumpkin spice blend (no pumpkin spice blend? Add 2tsp cinnamon)

• ¼ cup raw oats

• 2T maple syrup or honey

• 1 tsp vanilla extract

Directions

1. Preheat oven to 350.

2. Whisk eggs, chia and oil with S&P. 

3. Add other ingredients. 

4. Pour evenly into muffin liners, filling only 2/3. (No liners? spray muffin tin with olive oil/grapeseed oil/avocado oil)

5. Bake 12-15 minutes and let cool.  Muffins will rise and look beautiful then fall while cooling.

6. Serve, or refrigerate and reheat/room temp serve later. 

   These are a healthy upgrade to French Toast. Drizzle with nuts, chopped apples and a little maple syrup. 

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Prep Time

5 minutes

Prep Notes

Combine our Chia Jam with plain yogurt and Chia Leah Quinoa Sprinkle for a breakfast parfait or dessert that is full of fiber and protein-licious!

The Chia Jam is made with just fresh fruit, lemon and chia seeds. No added sugar!! Recipe found under breakfast & snacks on our website.

Yields

1 serving

Ingredients

• ½ cup of 2% plain Greek yogurt

• ¼ cup Chia Leah Quinoa Sprinkle

• 1 tsp Chia Jam

• 2 leaves fresh mint chopped

Directions

1. Start with plain greek yogurt in a parfait cup or bowl.

2. Layer Chia Jam, then Quinoa Sprinkle, then another layer of Chia Jam and Quinoa Sprinkle

3. Top with chopped mint

4. ENJOY!!!

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Prep Time

15 min

Prep Notes

Most store-bought jellies and jams are full of added sugar, which is so unnecessary since fruit is truly the most tasty and natural sweet there is! By combining chia seed with this homemade jam, it creates an appetizing texture with the fruit plus super food chia seed boasts fiber, antioxidants, and plant-based fats. Most fruits will work, use what’s in season when you make it!

Yields

10 servings

Ingredients

• 1 cup fresh peeled and chopped fruit such as:

  Cherries

  Mango

  Peach

  Berries (whole)

• 1 Tbsp fresh squeezed citrus

• 2 Tbsp chia seeds (for those new to Chia, or skeptical kids, make it 1-1.5Tbsp for the first go round☺)

Directions

1. Combine fruit and lemon in a pan over low heat. Stir often, about every 2 minutes, let the fruit cook until it softens. Total time here is about 6 minutes.

2. Remove from heat and mash the fruit mixture in a bowl.

3. Add chia seeds and stir.

4. Let the jam cool. Put in an airtight container, (I love ball jars for the full jam effect), and refrigerate for up to 2 weeks or freeze for 2 months.

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Prep Time20 minutes

Prep Notes

Get your day going! This is a simple, fueling and easy meal, full of healthy fats and fiber from the avocado, and the egg is a terrific protein source plus vitamin B, “the energy vitamin”. 

I love to serve this with roasted veggies that I bake at the same time.

Yields

2 servings

Ingredients

• 1 avocado, cut in half, pitted

• 2 eggs

  Optional: Sea Salt, Pepper, Chili Powder, Herbs

Directions

1. Preheat the oven to 425 degrees. 

2. Scoop out a little extra avocado from each side, in order to make more room for egg.

3. Place avocados in either a baking dish or make a “stand” out of aluminum foil to steady the sides and place on a baking sheet. 

4. Crack an egg into each avocado half.

5. Bake for 15 minutes. 

6. Pull out of oven and let rest for a few minutes. 

7. Top with any seasoning. Enjoy!

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Prep Time

5 minutes

Prep Notes

This breakfast is festive, creative and delicious. Yogurt provides ample protein, chia seeds add fiber and plant-based fats, fresh fruit delivers vitamins, fiber and antioxidants and our very own Chia Leah Quinoa Sprinkle adds a satiating crunch plus a boost of all of the above health benefits, (protein, plant-based fats, fiber, antioxidants, WOW!). Feel free to make a larger version of this in a beautiful dish for the whole family to enjoy. 

Yields

1 serving

Ingredients

• 1/2 cup plain Greek yogurt (opt for plain and at least 2% for best taste and no added sugars)

• 1 T chia seed

• Sliced berries/cherries to make your flag 

• 1/4 cup Sprinkle

Directions

1. Mix yogurt and chia seed (I do this so the chia doesn't get stuck in my teeth!)

2. Top with flag of berries and sprinkle

3. ENJOY!

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Prep Time

20 minutes (5 min prep, 15 min to sit or overnight in fridge)

Prep Notes

Quite possibly the best chia pudding yet! Line up your ball jars and make a dozen to last your family the week.  This is satisfying, nutritionally balanced and too easy not to add in to the weekly prep. 

Yields

1 serving

Ingredients

• 1T peanut butter (or almond butter)

• 1T chia seed

• 1T oats (if GF is necessary, make sure to read for GF certified oats such as Bobs Redmill)

• 3T milk of choice (I love Califia Farms coconut & almond unsweetened milk)

• 1T fresh berries*

• 1t Chia Leah Quinoa Sprinkle for a nice added crunch

Directions

1. Combine first 4 ingredients in a container with a lid. Shake well, (I do a little dance).

2. Let sit 15 mins to overnight.

3. Add berries and option to add 1tsp maple syrup or honey for a little added sweetness. If you prefer a smoother chia pudding, try combining the ingredients in a blender.

4. Chia Leah Quinoa Sprinkle just before eating for a nice added crunch

   *Or, grab any and all berries that were left in the back of the fridge and combine them in a pan with about ¼ inch water. Bring to a boil and then let simmer for 20 minutes with the lid on. You’ve just made a no-sugar-added compote. Some of my fave combos are blueberries, aronia berries & cherries. Or, strawberries and black berries.

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Prep Time
5 minutes

Yields
2 servings

Ingredients

• 1 banana*

• Juice from one lemon

• 1 Tbsp Chia seed or flaxmeal (optional)

• 3 Tbsp (or so) of water

• 1 peeled carrot OR 1 stalk of celery

• ½ cucumber

• ½ granny smith apple

• 2 heaping handfuls of kale (I use spinach to mix it up sometimes)

• 1 handful of ice on top

• *1 banana for first-timers, otherwise skip the banana and add 1 inch of fresh ginger

Directions

1. Place ingredients from bottom to top in a Vitamix, BlendTec or other good blender.

2. Blend and enjoy!

Notes
Start the day off with vegetables (full of antioxidants, vitamins and fiber) and hydration!

Credit
Chia Leah
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Prep Time
5 minutes

Cooking Time
48 hours

Yields
6-8 servings

Ingredients

• Use the carcass from that leftover organic rotisserie chicken or beef, chicken or lamb bones from local butcher or grocery. By using organic and high quality carcasses, there will be less impurities in the bone broth- think “we are what we eat!”

• Assorted veggie trimmings or aromatics, about 2 cups (whatever’s in the fridge: carrots, celery, onion, garlic, sage, rosemary, oregano)

• 2-3 bay leaves

• Generous pinch of peppercorns

• Glug of unfiltered apple cider vinegar*

• 1 tsp ground turmeric

• 1 nub of fresh ginger (about 1 inch)

• Filtered Water

Directions

1. Place the bones, veggie trimmings, bay leaves, peppercorns, apple cider vinegar, turmeric, and ginger into the Crock Pot or slow cooker insert.

2. Fill to one inch below the max line with fresh filtered cold water.

3. Place the insert into the slow cooker, put the lid on.

4. Set to heat to high until the broth starts to boil.

5. Reduce the heat to lowfor 48 hours, (yes hours).
   Tip: Bones should disintegrate in your fingers! This means you have pulled everything out of them into the broth.

6. Let the broth cool.

7. At this point, I use a spoon to pull out anylayers of fat on the top of the broth. Then, strain all of the bones and such, bottle up broth into quart sized jars or other glass airtight containers and refrigerate it for up to a week or freeze it for up to a month.

*Apple cider vinegar (unpasteurized) is a great addition to bone broth because it helps break apart the bones. Plus, ACV is great for digestion among other health benefits.

Credit
Chia Leah
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Prep Time
5 minutes

Prep Notes
By keeping boxed bone broth, canned beans, a variety of spices, and always a few fresh veggies in the fridge, you are always able to create a quick & nourishing soup. If your pantry is not up to date, take the time to fill it properly. Reach out to Leah for a full "Healthy Pantry List" or consider a "Pantry Purification" with Leah.

Cooking Time
5 minutes

Yields
4 servings

Ingredients

• A large box of store bought bone broth

• A handful of leafy greens

• 1 T chia seed or flax meal

• 1 T ACV

• 1 cup fresh mushrooms

• 1 tsp ground turmeric

• Dash of black pepper and salt

• 1 T nutritional yeast

• Add other ingredients of your choosing such a hard boiled egg, raw carrots, cooked quinoa

Directions

Combine ingredients in a pot and heat. Serve!

Prep Time
2 minutes

Prep Notes
Main ingredients are apple cider vinegar, water and cinnamon. All other ingredients, and amounts, are optional. Most detox drinks are considered an "EEEEEW" drink. This drink actually tastes refreshing, once you get that pucker out of the way. I actually prefer it to apple cider this time of year and my body feels wonderful after I treat myself to it!

Yields
1 serving

Ingredients

• 1 cup warm or hot water

• 2 T ACV (unfiltered apple cider vinegar –I love Bragg)

• 2 T fresh squeezed lemon

• 1 tsp ground ginger

• ¼ tsp ground cinnamon

• Pinch of cayenne pepper

• Pinch of pink Himalayan seasalt

• OPTIONAL ½ tsp local honey (or try Manuka honey for a more concentrated menthol taste if you are fighting a cold)

Directions

Fill a mug with all ingredients except water. Heat up water and add to ingredients. Stir and enjoy. 

Credit
Chia Leah
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Prep Time
10 min.

Prep Notes
This is a fabulous grab-and-go that will shake up your family breakfast routine. Spending a total of 35 minutes on these muffins, (including the 25 minute baking time) is worth every second for the time saved on a busy morning. These freeze well — double the batch! Eggs and quinoa provide an excellent source of protein, veggies give you essential vitamins & fiber, and they taste delicious. Make it a lunch: 2 Savory Breakfast Muffins atop a huge bed of lettuce with vinegar & olive oil dressing. Delicious!  

Parchment muffin liners or reusable silicone muffin liners (BP-free) are a must — order on Amazon or find at specialty stores

Ingredients:

• 6 eggs

• ½ tsp salt

• ¼ tsp pepper

• 1 T chia seed or flaxmeal

• 1 cup cooked quinoa

• ½ cup sundried tomatoes (drained & chopped)

• ½ cup feta cheese (optional)

• ¼ cup chopped yellow or white onion

• ½ cup chopped fresh spinach

Directions:

Preheat oven to 350.

Cook quinoa per directions on package.
Whisk eggs with salt & pepper.
Add chia seed, quinoa, sundried tomatoes, feta, onion, spinach. Mix. 
Pour evenly into muffin liners.
Bake 25 minutes and let cool.
Individually wrap in saran or foil and store in freezer. 

Cooking Time
25 min.

Yields
12 muffins