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

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

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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

Prep Time
15 minutes

Cooking Time
15 minutes

Yields
4 servings as a side dish

Ingredients

• 1 large head of broccoli

• 1 can of chickpeas

• 2 tbsp chopped, flat leaf parsley

• 2 tbsp olive oil

• 1 tbsp Dijon mustard

• 1 tbsp white balsamic vinegar or 1 tbsp apple cider vinegar

• Sea salt

• Freshly ground pepper

Optional

• ½ tsp ground turmeric

• ¼ cup roasted pumpkin seeds for crunch

Directions

1. Preheat oven to 350 degrees

2. Wash and cut up broccoli (can use cauliflower as an alternative or a mix of both)

3. Drain, rinse and dry chickpeas

4. Place broccoli and chickpeas in a large Pyrex pan. Drizzle 1 tbsp olive oil on top.

5. Bake for 10-15 mins at 350.

6. While baking, whisk together olive oil, Dijon, vinegar and (optional) ½ tsp ground turmeric. Add salt and pepper to taste.

7. When baked, pull out broccoli & chickpea mixture. Mix in dressing, parsley and roasted pumpkin seeds (optional).

Notes
Great as a side to chicken or on top of greens for a hearty, protein-packed salad. Makes easy leftovers.  

Credit
Chia Leah
www.chialeah.com

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
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
www.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!

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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
www.chialeah.com

Prep Time
10 minutes

Prep Notes
Years back, I made this for a meal-train when a good friend had a baby. Her husband called it “that better-than-Chipotle thing.” It’s now my go-to meal delivery becauseit is filling, healthy, and tastes even better the next day and the next… I double or triple this recipe. It makes for awesome leftovers!

Cooking Time
20 minutes to cook quinoa

Yields
4 servings

Ingredients

• 2 tsp grated lime zest

• 2 Tbsp fresh lime juice

• 2 Tbsp olive oil

• 1 tsp honey

• 1 cup quinoa (uncooked)

• 1 (14- to15-ounce) can black beans, rinsed and drained

• 2 medium tomatoes, diced, or pint of cherry tomatoes cut in half

• 4 scallions,chopped

• ¼ cup chopped fresh cilantro

• ½ cup organic thawed frozen/canned/fresh corn***

• ½ avocado diced (add this right when serving)

• Salt & Pepper

• Optional: add 1 tsp ground cumin to the dressing

Directions

1. Cook quinoa. Use directions from the box. Fluff with a fork when finished. Set aside.

2. Whisk together grated lime zest,fresh lime juice, olive oil and honey = dressing (optional add ground cumin).

3. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste. Let sit overnight for extra flavor to come out!

4. This is an excellent choice for a“meatless Monday” dinner. Quinoa and black beans provide an excellent source of protein and fiber. It is satiating without meat. That said, for the family member who requests more, add grilled chicken, chopped flank steak or cocktail shrimp.

*Substitute rice, whole grainpasta or grain of your choice

***Corn is a grain, NOT a vegetable. It is not high in nutrient density so add for color or just leave out.  

Prep Time
10 minutes

Prep Notes
Bean Soaking Time: 4-8 hours

Cooking Time
40 minutes

Yields
4 servings

Ingredients

• 1 cup black-eyed peas

• 2-3 cups water

• 1 tbsp whole grain or dijon mustard

• juice of 1/2 lime

• 1 tbsp apple cider vinegar

• 2 tbsps extra virgin olive oil

• 1/3 cup sun-dried tomatoes, finely chopped

• 1/4 cup parsley, diced

• 1/2 tsp sea salt, or more to taste

• lettuce, arugula or spinach leaves (optional)

Directions

1. If using dried peas, pour the black-eyed peas into a bowl and cover with fresh water. Leave to soak for at least 4 hours, preferably overnight.

2. Rinse and drain beans. Add beans and water in a pot with a lid and bring to a boil. The water should be about one inch higher than the beans. Once boiling, reduce to a simmer, tilting the lid slightly to allow steam to escape and leave to cook for about 40 minutes or until tender. Add more water, if necessary, until beans are tender.

3. Drain beans. To make the dressing, whisk together the mustard, lime juice, vinegar, salt and oil in a bowl.

4. In a large bowl, combine the beans, sun-dried tomatoes, and parsley. Pour some of the dressing over the beans (about half) and mix well. Add more dressing and/or sea salt to taste. This salad is delicious on its own or served over lettuce, arugula or spinach leaves. You can toss the greens with any leftover dressing, or with a little more olive oil.

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