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.  

http://chialeah.com

View fullsize

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!  

http://chialeah.com

View fullsize

View fullsize

Strawberries help repair stomach lining and taste awesome with red peppers, (both high in vit C), lemon is alkalizing, cayenne fights inflammation and ginger settles the tummy. Chia or flax will provide some healthy fats and antioxidants. Hydrating and an excellent addition to protein filled breakfast, this is one of my faves!

Prep Time

30 seconds

Yields

1 serving

Ingredients

• 1 cup fresh or frozen strawberries

• 1/4 cup fresh red bell pepper

• 1 Tablespoon chia seed or flax meal

• 1/4 inch peeled raw ginger

• 2 T fresh squeezed lemon

• 1/2 cup water

• Pinch of ground cayenne pepper

• 1/2 cup ice

Directions

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

2. Enjoy!

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

http://chialeah.com

View fullsize

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!  

http://chialeah.com

View fullsize

View fullsize

Prep Time 15 minutes

Prep Notes

Chia seed is a super food that provides antioxidants and fiber to the body. While it’s known largely for chia pudding, because it can soak up to 9x it’s weight in liquid, chia mixed with water provides a creative and tasty source of hydration. Make sure to have floss on hand – chia loves teeth! Enjoy! .

Yields

1 servings

Ingredients

• 1 cup water

• 1 T chia seeds

• ½ T lemon (or any citrus)

• ½ tsp honey or maple syrup or a dash of stevia

Directions

1. Mix water and chia well. 

2. Wait ~10 mins.

3. Stir in citrus and sweetener. 

4. Enjoy!

View fullsize

Prep Time

2 minutes

Prep Notes

Refreshing and fights inflammation, no added sugar. Fresh turmeric root can stain so wear gloves and an apron while prepping.

Prep Time

Quick to make with juicer, but juicer clean up is more time

Yields

2 servings

Ingredients

• Fresh turmeric root (about 2 inches)

• Fresh ginger root (about 2 inches)

• 1 Lemon or lime

• Handful of fresh mint leaves

• 1 Mandarin orange

• Sparkling water

• Optional: 1.5 oz tequila or vodka per cocktail

Directions

1. Juice the turmeric, ginger, lemon (or lime), mint and orange in a juicer. We love our Omega Upright Juicer. Fill a lowball glasses with ice and pour over half of the juice, add optional ingredients (if desired) and top off with sparkling water.

2. Enjoy!

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

View fullsize

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.

Using frozen cherries and berries is less expensive and helps froth the smoothie.

Prep Time

30 seconds

Yields

1 serving

Ingredients

• 1/3 cup frozen cherries, (sub any berry you choose or mix it up with cherry & berry)

• 1/3 cup fresh or frozen berries

• 1 Tablespoon chia seed or flax meal

• 4 Tablespoons raw oats

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

• 1 large sprig of fresh mint

• Optional

  • 1 heaping handful of spinach

  • add 2T Chia Leah Maple & Olive Oil Quinoa Sprinkle for a little crunch. Purchase here.

  • 1 scoop unsweetened protein powder

Directions

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

2. Enjoy!

3. Freeze for more of a “frozen yogurt” texture or put into popsicle molds!

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
chialeah.com

Prep Time
3 minutes

Prep Notes
This is a powerhouse of superfoods, fiber and protein. It will fill you up, energize you and set your day up for success.

Cooking Time
2 min

Yields
1 servings

Ingredients

• 1 cup unsweetened coconut milk or unsweetened vanilla almond milk or coconut almond milk

• 1 T chia seeds/flax meal

• 3 T raw oats

• 2 T pea protein/your fave protein powder

• ¼ cup canned pumpkin

• 1 handful organic spinach

• 1 T honey (or pure maple syrup)

• ½ tsp ground cinnamon

• ½ tsp pumpkin pie spice blend

• Optional:

  • 1T cacao powder for a hint of chocolate and excellent antioxidants

  • 1 T Chia Leah Sweet + Spicy Granola for topping

Directions

Combine all ingredients with a few ice cubes in a blender and blend. Enjoy! Add more liquid if preferred.

Want to slow down and make this into a smoothie bowl? Pour the smoothie into a bowl and add Chia Leah Sweet + Spicy Granola on top. Sit down, eat with a spoon!

Credit
Chia Leah