Prep Time

Prep Time: 2 minutes

Prep Notes

Gazpacho is so easy to make, store and enjoy. Because it’s served cold, it’s a refreshing summer soup that provides ample vitamins & hydration. Unfiltered apple cider vinegar boosts major health benefits including probiotics to help aid digestion and olive oil provides healthy plant based fats.

Ingredients

• 2 lbs ripe tomatoes (any variety)

• 1 cucumber

• 2 red bell peppers

• 3 tablespoons unfiltered apple cider vinegar

• ¼ cup cold pressed organic extra virgin olive oil

• 2 tsp sea salt (I love pink Himalayan sea salt)

• 1 tsp black peppercorns

• 1 garlic clove (optional)

• ¼ tsp ground cayenne pepper (optional)

Directions

1. Roughly chop the veggies and combine them in a high-speed blender with the rest of the ingredients.

2. Chill in the fridge for at least an hour to really cool it down. I store gazpacho in ball jars for an easy grab-n-go soup.

3. Add in ½ cup black beans or quinoa and ¼ chopped avocado to complete the meal with added protein, fiber and healthy fats.

4. Or, use it as a dip for veggies, dressing for a salad or a sauce for grilled chicken or fish.

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Prep Time

Prep Time: 5-15 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 great alternative to a processed snack from the store. It’s extremely low in sugar and fills you up. Each ingredient has awesome health benefits.  Make lots of extra and share with your friends, pack in your bag for an afternoon snack or a Halloween or movie night treat. Try to think of your own healthy toppings to swap in.

Yields

1 Serving

Ingredients

• 1 Cup popcorn (Skinny Pop/similar or pop-your own)

  Full of antioxidants and fiber… great source of energy and filling! 

• 1 TBSP pumpkin seeds (raw or roasted at 350 for 5 minutes)

  A tiny package full of nutrients and omega 3’s for heart and brain health.

• 1 TBSP dark chocolate chips (preferably over 72% cocoa for max antioxidants)

  Dark chocolate is lower in sugar and higher in antioxidants than milk chocolate.

• 1 TBSP dried cranberries

  Berries contain polyphenols which prevent disease and fight infection. 

• 1 TBSP coconut shavings (these can be roasted at 350 for 5 minutes)

  Boosts immune system and gives energy.

• 1 shake of cinnamon

  Lowers blood sugar, anti-inflammatory, helps fight infection.

Optional:

• shake of paprika (for spicy kick and supports immune system)

• shake of cacao powder and/or TBSP cacao nibs (antioxidants & magnesium, NO sugar)

• dried cherries or chopped dried apricots (sweet & adds fiber but watch sugar)

• roasted chickpeas (fun to make and adds fiber and protein)

• sprinkle parmesan cheese (calcium for bone health and protein)
  

Directions

Pop!  Scoop!  Sprinkle!  Shake!  Share!  Enjoy! 

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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: 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: 20 minutes

Set time: At least 30 minutes in fridge

Prep Notes

Don’t let the simplicity of the recipe fool you! These bites are filled with nutrients to fuel our body, no refined sugar invited. The balance of the healthy carbs, protein & fat make it the perfect pre or post workout boost and the decadence of these make them especially easy to swap in an effort to crowd out sugar laden processed sweets. Enjoy!

Yields

Makes 15 bites (3 bites= 1 serving)

Ingredients

• ¾ cup old fashioned oats 

• ¼ cup nut butter

• 2 T chia seeds

• 1 T honey or maple syrup 

• 2 T raisins or chopped dates (or unsweetened dried cranberries)

• 1 tsp vanilla

• 1 tsp ground cinnamon

• Optional: 

  ¼ cup protein powder

  2 T chocolate chips

Directions:

Combine ingredients in bowl and mix with a spoon or hands. Roll into balls and place on parchment paper on a plate or pan. Place in fridge for at least 30 mins to set. Enjoy!

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Chia Leah

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Prep Time

5 minutes

Prep Notes

Looking for any easy pick me up this winter? Inspired by colder days, quarantine and a commitment to fueling a healthy lifestyle, this recipe checks so many boxes for wellness! 

Vegan, gluten free, no refined sugar!

Yields

1 serving

Ingredients

• 1 medium sized washed and dried sweet potato

• 1 T nutbutter

• ½ tsp chia seed

• ½ tsp ground cinnamon

• Optional: 

  • Twist of sea salt

  • 1 tsp maple syrup or honey (if honey, the recipe will no longer be vegan)

Directions

1. Use a fork to puncture sweet potato.

2. Find a microwave safe dish for the sweet potato

3. Heat on high in microwave for 5 minutes. (Or, oven at 400 for 1 hour)

4. Sweet potato should feel soft and easy to cut open with a knife. If any resistance, zap for another minute. 

5. Add in other ingredients and stir around. Nut butter should melt. 

6. Eat with a spoon or wrap it back up using skin and its finger food.

   VARIATIONS….(I love this part)

   • Add all ingredients (sans skin) plus 1 cup of milk of choice to blender. It’s a smoothie!

   • Make it twice baked, add 1T Chia Leah Maple & Olive Oil Quinoa Sprinkle to the top with quick spray of oil and bake on 400 for 15 minutes or broil for 5 min. Crunchy yumminess!

   • Serve a la mode with plain Greek yogurt or a smart portion of your favorite vanilla ice cream.

   • Sub pumpkin spice for cinnamon.

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Prep Time

5 minutes

Prep Notes

This is a decadent treat or easy and energizing after school snack with NO refined sugars. And, it’s a fun way to spend some time in the kitchen with all ages on an autumn day. 

Every ingredient promotes wellness: Apple for vitamins & fiber, oats for heart health, quinoa for lung health, chia for antioxidants, spices fight inflammation & improve brain function!

Yields

2 serving

Ingredients

• 1 apple peeled, cored (invest in a spiralizer for fun in the kitchen!) and sliced thin

• 6 T raw oats

• 4 T Chia Leah Maple & Olive Oil Quinoa Sprinkle

• 1T coconut oil

• 1T maple syrup (or honey if no maple)

• 1 tsp ground cinnamon

• 1t-1T chia seeds (personal preference)

• 1 pinch salt of choice

• 4-6 T water or unsweetened milk of choice (we love almond milk for the calcium boost)

• Optional:

  • ½ tsp dried rosemary or chopped fresh rosemary

Directions

1. Combine all ingredients except apple.

2. Spoon ¼ of the crumble mixture evenly into 2 mugs or small bowls. Microwave for 45 seconds.

3. Add apples (1/2 apple in each mug/bowl) and then top with remaining crumble mixture. Microwave for 2 minutes. 

4. Let sit for at least 2 minutes and ENJOY! Optional to sprinkle extra Quinoa Sprinkle on top for a crunch!

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Prep Time

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5 minutes

Prep Notes

Calming, caffeine free, an “anti-inflammatory latte”. Turmeric protects brain cells and helps fight against dementia. Its supports joint and muscle health, is used as an arthritic pain reliever, and optimizes liver function. Add organic ground turmeric to your spice drawer. 

Cooking Time

2-8 minutes

Yields

1 serving

Ingredients

1 cup dairy free milk (like unsweetened almond milk)

1/2 tsp ground turmeric 

1/2 tsp ground ginger

1 tsp ground cinnamon

1/2 tsp local honey optional

1/2 tsp vanilla extract

1/2 tsp coconut oil 

dash black pepper (to activate turmeric)

Optional:

1tsp almond butter

1 scoop collagen powder for skin health, digestive health, protein (I like Protein Peptides)

Directions

Mix all ingredients in a pot with a whisk over medium heat. Do not let boil. Serve and enjoy the anti-inflammatory & calming benefits. If you are missing any ingredients, don't sweat it. 

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Prep Time

5 minutes (plus, optional 1 hour for soaking cashews)

Prep Notes

Decadent and nutrient dense, this vegan dessert is THE autumn crowd pleaser. Developed for my desire to have “sweet treat” without added sugar, it is not only satisfying but the plant based fiber and healthy fats are filling! Evening over! 

Yields

2 serving

Ingredients

• 1/2 cup raw cashews (soak in water for at least 1 hour, then drain)

• 3/4-1 cup almond/cashew/oat/soy unsweetened milk

• 1/2 cup pumpkin puree (NOT to be confused with pumpkin pie filling)

• Sub 1/2 cup sweet potato puree if no pumpkin

• 1 T chia seed

• 1 tsp pumpkin pie spice

• 1 tsp cacao powder

• 1/2 tsp vanilla

• 1 pinch sea or kosher salt

  Optional: New to no-sugar added desserts? Add 1T maple syrup, a gentle sweetener.

Directions

1. Blend all ingredients in a good quality blender on high speed until smooth.  Place even amounts in two glasses or bowls. Refrigerate for at least an hour before serving. 

2. Top with 1 T Chia Leah Maple & Olive Oil Quinoa Sprinkle for a crunchy boost of nutrition!

3. Make it into a breakfast smoothie! Half the cashews, double the milk and add 1 scoop of protein powder, add ice!  (2 servings)

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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 Time

10 minutes

Prep Notes

Ditch the store bought ranch dip.  How long has that been sitting in the store or your fridge anyway?  Homemade, quality food just tastes better!  This dip is high in protein and will fill you up with healthy fats to keep you full for longer.  GREAT AFTER SCHOOL OR SAT NIGHT FAMILY GATHERING SNACK!

Serve with Chia Leah Clean Crackers !

Yields

6-10 servings

Ingredients

• 6oz plain Greek yogurt (at least 2% fat, don’t use fat-free)

• 2 tsp chopped fresh dill (optional)

• 1 tsp chopped fresh parsley (optional)

• 1 Tbsp fresh squeezed lemon juice

• ½ tsp garlic salt

• Sea salt and fresh ground pepper to taste

• Add any other fresh herbs you like.

Directions

1. Whisk together all dip ingredients. 

2. Find a great looking dish to serve, get creative in veggie and dip bowl placement.  Or portion it into dollops and send it in a school or work lunch with veggies.  If you have picky kids, skip the herbs at first.

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Prep Time

15 minutes (after coconut milk is in fridge for at least 4 hours)

Prep Notes

This is a great dessert alternative! Top with berries for a boost in antioxidants. Honey and maple syrup are gentle sweeteners and mint is a powerful anti-inflammatory.

Yields

4 serving

Ingredients

• 2 cans coconut milk, no liquid (do not use lite)

• 2 tsp honey or pure maple syrup

• 1 tsp Vanilla extract

• 1 cup fresh berries (strawberries, blueberries , raspberries or blackberries or combo)

• Balsamic vinegar to drizzle 

• 10 Fresh mint leaves chopped

Directions

1. Place coconut milk cans in fridge for at least 4 hours. Open and drain the liquid.

2. With electric mixer, whip solid coconut milk, honey/maple and vanilla.

3. Place into 4 dishes and top with ¼ cup berries, & fresh mint, drizzle with balsamic.

4. 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

15 minutes + sit 30 min or overnight

Prep Notes

This is a delicious upgrade from key lime pie.  A standard slice of key lime pie is 46g of sugar!  This pudding is high in protein, fiber, Omega 3’s, calcium and has roughly 5g of natural sugar.  Serves 2. Vegan. Gluten Free. High in fiber!

Yields

2 servings

Ingredients

• 1 cup unsweetened coconut milk/unsweetened vanilla almond milk/coconut almond milk/unsweetened oat milk 

• 1 tsp coconut oil or 1tsp MCT coconut oil which is already in liquid form

• 3 T chia seeds (more if you want thicker pudding)

• 2 T fresh squeezed lime

• 1tsp or 1 T honey for more sweet (or pure maple syrup)

• ½ ripe avocado (optional)

• Dash of sea salt (I love pink Himalayan)

Directions

1. Melt lime juice, coconut oil and honey together. 

2. Add in other ingredients and blend/pulse for 30 seconds.

3. Separate mixture evenly into two dishes and allow to sit at least ½ hour or overnight. 

4. Serve alone or add berries, nuts, shredded coconut, ground cinnamon.

Prep Time

10 minutes + 2 hours or overnight in fridge

Prep Notes

This great treat is packed with nutrition!!

Chia seed

Full of fiber to keep you full longer, aids in digestion. Natural source of energy. High in Omega 3’s (heart healthy, anti-inflammatory & mood food)

Avocado

Contains both soluble & insoluble fiber, which aid in digestion and improve blood sugar and cholesterol levels. 

Cherries

Rich in quercetin, an antioxidant that helps combat inflammation & acts as an antihistamine, contains melatonin which helps with insomnia. 

Dates

A “gentle” sweetener. Less likely to cause indigestion & bloating, compared with processed sweeteners. Fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas.
Loaded with polyphenols, plant-based compounds that work as antioxidants. 

Cocao Powder & Dark Chocolate (70% or higher)
Polyphenols, flavanoids, and antioxidants to fight disease and inflammation. Low in sugar and low glycemic.

Yields

2 servings

Ingredients

• 1 ripe avocado, pitted

• 1/2 cup frozen unsweetened cherries

• 2 TBL chia seed

• 2 Tablespoons cacao powder (or cocoa powder if you don’t have cacao)

• 1/4 cup almond milk, or water (may need a bit more)

• 1 teaspoon vanilla extract

• Pinch of sea salt

• 4 Medjool dates, pitted OR 1-2 TBL pure maple syrup

Directions

1. Place all the ingredients for the pudding in a powerful blender and blend until the mixture is thick and creamy.

2. Divide between serving cups.

3. Cover and place in fridge for at least 2 hours, if not overnight.  

4. Top with all natural whip cream, Tru Whip or coconut whipped cream, bright berries & dash cinnamon, raw or roasted shredded coconut flakes. 

   To Make Whipped Cream: 

   1 can light coconut milk, chilled in fridge overnight

   1 T raw honey

   Take coconut milk can out of fridge and scoop out the hardened cream layer from the top, leaving the liquid behind. Place cream in small bowl with honey and whip until light and fluffy. 

   To make roasted coconut shavings:

   Turn oven to 325. Spread unsweetened coconut shavings on a cookie sheet. Sprinkle with ground cinnamon and spray with grapeseed or coconut oil. Bake for 10-15 minutes. Enjoy on pudding, in oatmeal or on plain Greek yogurt.

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Prep Time

2 minutes

Prep Notes

I always keep canned garbanzo beans in the pantry so that I can make a quick & easy homemade hummus on the fly. This recipe is gluten free, vegan, nut free, and seed free, and contains no sugar. It is always a crowd pleaser! 

Serve with Chia Leah Clean Crackers & chopped veggies for a fresh, delicious snack that is full fiber, plant-based protein and anti-inflammatory ingredients. Or, use as a spread on a sandwich or wrap.

Yields

6-10 servings

Ingredients

• 1 can organic chick peas/garbanzo beans drained

• Juice of ½-1 lemon

• ¼ cup olive oil

• 1T nutritional yeast

• ½ tsp ground turmeric

• 1 clove garlic peeled (optional!)

• 1 tsp ground cumin

• Salt & pepper to taste

Directions

1. Place all the ingredients in blender or food processor and blend until the mixture is thick and creamy. If it seems that you need more liquid, add a little extra olive oil and lemon. I use the soup/sauce button which is a lower speed for longer time. 

2. You can keep this in an airtight container in the fridge for up to a week.

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Prep Time

10 minutes

Prep Notes

Bill’s Best Salsa Ever is a perfect addition to some of our favorite recipes and snacks. Try it on these and more!

• Rinsed and drained blackbeans, sliced avocado cheese quesadillas

• 5 minute turkey tacos

• Chips and quacamole

• Quinoa, blackbeans and avocado bowl

Yields

6-10 servings

Ingredients

• 5 Vine or 6 Roma Tomatoes, chopped

• 1 bunch of green onions chopped

• 1 jalapeno pepper chopped 

• I cup chopped cilantro                                                                

• Juice of one lime

• Salt to taste

Directions

1. Stir together all ingredients

2. Season to taste

3. Enjoy!