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.

Chia Leah Products to Complete Your Recipe

View fullsize

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.

Chia Leah Products to Complete Your Recipe

View fullsize

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!

View fullsize

Prep Time

15 minutes + freezing time

Prep Notes

Watermelon is an excellent source of potassium and hydration, lime for vitamin C, mint for digestion.

This dessert is refreshing, surprising, “grown up,” and healthy!

Yields

4 servings

Ingredients

• 2 cups watermelon cubed

• ½ cup crumbled feta cheese (or goat cheese)

• ¼ cup chopped mint

• 2 T balsamic (or white balsamic) vinegar

• 2 T olive oil 

• 1 T fresh squeezed lime juice

• Sea salt or coarse kosher salt

  Optional:  ¼ pine nuts.  ¼ cup finely chopped red onion.

  *Don’t have watermelon?  Try honeydew as a delicious alternative.

Directions

1. Carefully fold in ingredients into watermelon. 

2. Whisk together lime, vinegar & oil.  Drizzle over salad.

3. Add a dash of salt.

4. Enjoy!

View fullsize

Prep Time

10 minutes

Prep Notes

Summer is the time to take advantage of fresh herbs, fruits & veggies.  Strawberries are known for providing antioxidants, plus they are a fantastic source of fiber.  Basil contains essential oils that fight inflammation in the body and basil is high in folate and iron.  Food is medicine!  Eat up!

Yields

2 serving

Ingredients

• 1 cup fresh strawberries

• 1 cup fresh basil 

• ½ cup feta cheese crumbled or cubed

• 1 cup cooked quinoa

• 1 T balsamic vinegar

• 1 T olive oil

Directions

1. Slice strawberries.

2. Chop basil.

3. Combine.  

4. Add quinoa, feta, balsamic & olive oil.

View fullsize

Prep Time

5 minutes prep, 30 min refrigeration

Prep Notes

Our Avocado Cacao Mousse is a healthier dessert option, loaded with ingredients that promote wellness.

Chia seeds are 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 are high in quercetin, an antioxidant that helps combat inflammation & acts as an antihistamine, and, contain melatonin which helps with insomnia. 

Dates are “gentle” sweetener, less likely to cause indigestion & bloating, compared with processed sweeteners. They have fiber, Iron, Magnesium & B vitamins. 3 X potassium than bananas and are loaded with polyphenols, plant-based compounds that work as antioxidants. 

Cacao Powder & Dark Chocolate (70% or higher)
have flavonoids and antioxidants to fight disease and inflammation. No sugar.

Yields

2 servings

Ingredients

• 1 ripe avocado, pitted

• 1/2 cup frozen unsweetened cherries

• 2 T chia seed

• 2 T cocoa or cacao powder

• 1/4 cup milk or water

• 1 teaspoon vanilla extract

• pinch of sea salt

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

Directions

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

2. Divide between serving cups.  

3. Cover and place in fridge for at least 1/2  hour, if not overnight.  

4. Top with all natural whip cream, Tru Whip or coconut whipped cream, bright berries & dash cinnamon. For an additional treat, top with crumpled Chia Leah Superfood Dark Chocolate Bark.

   To Make Homemade Whipped Cream:

   1 can 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.

View fullsize

Prep Time

15 minutes + freezing time

Prep Notes

Avoid sugar laden popsicles, (not to mention artificial stuff), this summer!  And, let you kids help!  We always have too much watermelon so this is a great use of it.  Did you know that watermelon is an excellent source of potassium and hydration? Plus, all of these real foods provide nutrition: lime for vit C, mint for digestion and chia for fiber & antioxidants.

Yields

4-8 serving

Ingredients

• 2 cups watermelon cubed or sliced

• ¼ cup fresh mint

• Zest of 1 lime 

• Juice of 1 lime 

• 1 T chia seed

Directions

1. Blend all ingredients. 

2. Pour into any type of popsicle mold or ice cube trays.  

   Picky kids?  Just blend and freeze the one main ingredient: watermelon.

View fullsize

Prep Time

15 minutes

Prep Notes

Pesto is full of antioxidants, fiber, vitamins and healthy fats. A nutrient rich topping or side, it’s also SO easy to make and freeze for later.

Yields

4 serving

Ingredients

Pesto

• 1 cup shelled walnuts, (or use raw pumpkin seeds as an alternative )

• 2 cups chopped basil, about 1 bunch (use parsley as an alternative)

• 1 garlic clove, roughly chopped

• Juice of 1 lime

• 1/2 teaspoon salt

• 1/2 cup olive oil

Salad

• 4 cups kale chopped

• 1 cup cherry tomatoes sliced

• 1 cup cucumbers sliced

• 1 can garbanzo beans (drained)

Optional add-ins:

• Hemp hearts,

• Chopped scallions

• Chopped carrots

• Sliced avocado.

Directions

1. Place pesto ingredients in a food processor, stopping to push down paste until blended.

2. Combine pesto and kale until kale is coated. 

3. Place 1 cup pesto kale in 4 ball jars. Layer to the top with cucumbers, tomatoes, garbanzos. 

4. This salad should last in sealed containers for up to 4 days. Kale should soak in flavors of the pesto. Shake the jar when you are ready to eat. S&P to taste.

5. If you have extra pesto, FREEZE IT in ice cube containers. Then, pull out the pesto cubes and keep them in an airtight container in the freezer for up to 6 months. Grab a cube as needed.

View fullsize

Prep Time

Prep time: 5 minutes

Cook time: 35-40 minutes

Prep Notes

Vegan, gluten free, grain free. Roasted sweet potatoes are a satiating side to any meal. A good source of selenium & vit B, sweet potatoes are considered a “mood food.” Nutritional yeast has long been used as a dairy cheese alternative. High in vit B and protein, it adds a cheesy and nutty flavor to recipes.

Check out our savory egg muffin recipe and combine these two recipes for a fueling & unique easy brunch!

Yields

4 servings

Ingredients

• 2 sweet potatoes (about 2.5-3 cups when chopped)

• 2T olive oil 

• 3T nutritional yeast “nooch”

• 1 tsp sea salt

  Optional: 

• 1tsp turmeric (helps fight inflammation)

Directions

1. Heat oven to 350degrees. Place a sheet of parchment on a baking sheet, alternatively use a large rectangular glass Pyrex 

2. Chop sweet potato into “equalish” sized cubes/triangles. Don’t overthink this!

3. Place sweet potatoes in bowl. Add olive oil, nooch, sea salt and turmeric. Mix with a spoon until sweet potatoes are well coated.

4. Place sweet potatoes in one layer on baking sheet.

5. Bake sweet potatoes for ~35 minutes or until golden brown. Optional - turn off oven and leave sweet potatoes for another 10 minutes for more crispy.

6. Enjoy!

View fullsize

Prep Time

15 minutes

Prep Notes

Cucumber & watermelon are hydrating and full of vitamins! Mint helps with mental alertness and this combo is super refreshing. If you can’t find one or two of the items, don’t worry about it! Wing it and have fun with it.

Check out our Watermelon Popsicles if you need to use your leftover watermelon in other ways.

Yields

10 serving

Ingredients

• 3 mangoes chopped

• 1 jicama bulb chopped

• 1 cup chopped cucumber

• 1 cup chopped watermelon

• ½ cup fresh mint chopped 

• 3T lime zest (if not up for zesting, skip it)

• ½ cup lime juice

• 3T warm water

• 1 tsp sea salt 

• 1T local honey (optional, I don’t usually need as this salad is naturally sweet)

• ¼ cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

Directions

1. Mix lime juice, zest, mint, water, honey and salt.

2. Add fruit/veggies and toss gently.

3. Enjoy!

View fullsize

Prep Time

2 minutes

Prep Notes

Chia Leah’s obsession with unfiltered apple cider vinegar keeps growing! Try adding ACV to your favorite Bloody Mary recipe or spiced rum cider too! We all know about moderation. The key to healthy cocktails is SIPPING and SAVORING.

Yields

1 serving

Ingredients

Equal parts:

• Great quality tequila (one of the low cal booze choices)

• Fresh squeezed lime, (vit C, iron, helps fight congestion, relief from nausea)

• Unfiltered apple cider vinegar (digestion, metabolism, probiotics)

• Splash of water or sparkling water (hydration, Duh!)

• Sprinkle of salt*or salted rim 

  *Try black lava salt, which is infused with activated charcoal to help detox the body and it is said to aid in digestion.

Directions

1. Combine all ingredients in glass

2. Gently mix, add a slice of lime.

3. Enjoy!

View fullsize

Prep Time

30 minutes

Prep Notes

Did you know that eggplant promotes digestive health and protects brain cells? This take on roasted eggplant is simply delicious! Using our Chia Leah Maple & Olive Oil Quinoa Sprinkle as “breading,” it adds a nutritious, gluten free crunchy texture and sweet & savory flavor. This anti-inflammatory recipe is a serious upgrade to eggplant parmesan.

Yields

1 serving

Ingredients

• 4 thinly sliced eggplant rounds (about 1⁄4- 1⁄2 inch thick)

• 1 egg* (vegan option: 1T flax meal or chia seed and 3T warm water mixed)

• 1⁄4 cup Chia Leah Quinoa Sprinkle

• Olive Oil Spray

• 1⁄2 ripe avocado

• 1 lemon slice

Directions

1. Preheat oven to 325.

2. Whisk egg in one bowl.

3. Place Chia Leah Quinoa Sprinkle in a separate bowl.

4. Dip each eggplant round into egg on both sides, then repeat in sprinkle

5. Place rounds on parchment paper (on a baking sheet) and gently spray top side of rounds with olive oil

6. Bake for 25 minutes.

7. Spread tops with avocado.

8. Squeeze a lemon over the top before you serve.

9. Enjoy!

View fullsize

Prep Time

10 minutes

Prep Notes

I accidentally discovered this simple salad when I was craving kale, citrus and found some frozen shrimp in the freezer. 1 serving of kale provides 6x your daily vitamin K, is nutrient rich and can help lower cholesterol and fight cancer. I always buy organic kale, and take a few minutes to wash, strip and chop it, then bag it in the fridge. A hearty lettuce, it will stay firm and crispy all week long.

Yields

2 servings

Ingredients

• 8 Lacinato kale leaves washed, stripped & chopped

• 2 servings frozen shrimp, thawed*

• 1 carrot chopped

• ½ avocado sliced

  Dressing

• Juice of ½ lime (about 1T)

• 1T olive oil

• 1T unfiltered apple cider vinegar

• 1 tsp ground cumin

• S&P to taste

• Optional to add ½ tsp honey 

  Optional add-ins:

• *1 cup black beans (you can also use these as a plant based protein instead of shrimp)

• ¼ cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

Directions

1. Mix dressing ingredients and pour over kale. Massage dressing in to kale with hands toss with utensils. This will help sweeten up the raw kale. Add carrots. Set aside. 

2. On medium heat, sauté thawed shrimp in 1tsp high heat oil such as grapeseed or coconut oil, S&P for 2-5 minutes or until shrimp turns white. 

3. Plate dressed kale and add shrimp, Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax and avocado.

4. Enjoy!

View fullsize

Prep Time

20 minutes

Prep Notes

A crunchy base to any salad, brussel sprouts are fiber and vitamin rich. Adding in fresh fruit to this salad is an excellent way to get more vitamins and minerals without the added sugar of a canned or dried fruit. Walnuts are brainfood, and a good plant-based source of healthy fats & protein.  We LOVE our Chia Leah Quinoa Sprinkle on this as an alternative to croutons. It’s crunchy, sweet & savory and full of antioxidants, fiber and plant-based protein. Vegan, gluten free.

Yields

1 serving

Ingredients

• ½ cup chopped/shaved brussel sprouts

• ½ cup chopped broccoli or cauliflower

• ½ cup chopped kale

• ¼ cup walnuts chopped 

  Optional: 

• ¼ cup chopped apple

• 1 carrot peeled and chopped

  Optional toppers: 

• 2T Chia Leah Quinoa Sprinkle

• 1T Nutritional yeast

  Dressing* Ingredients & Directions:

• 1T olive oil

• 1 T fresh squeezed lemon or lime

• S&P to taste, add any herbs such as oregano & basil

  Whisk together all ingredients or place in an airtight container with lid and shake vigorously.

Directions

1. Combine salad ingredients in a bowl.

2. Add dressing and gently mix.

3. 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

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

Prep Time

View fullsize

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

• 1 cup unpacked Unsweetened coconut flakes

• 1 tsp ground cinnamon (preferably organic)

• 1/2 tsp coarsely ground sea salt

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

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 and sweet potatoes are an excellent source of vitamin A and fiber rich. Combine that with the anti-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 avocado oil, grape seed oil or unsweetened applesauce

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

• 1 Tbsp fresh squeezed lemon juice

• 2 cups flour (use gluten free if preferred)

• 1/3 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

• 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. Even top muffins with Quinoa Sprinkle. 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

*Baby food organic sweet potato works great OR if you have time, simply 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

Prep Time

5 minutes

Prep Notes

This vegan, gluten free, whole grain (high fiber) snack is a perfect one for a cuddly movie night on the couch, bagged for a long car trip or even an unexpected topper for soups and salads.  Don’t have “nooch?” Groceries carry nutritional yeast in the baking section and in the “natural foods” section. “Nooch” is the cool kids way of saying vegan cheese, plus it’s high in zinc for immunity, vitamin B for energy and offers protein!

Cooking Time

10 Minutes (including popping popcorn)

Yields

1 serving

Ingredients

• 7 cups plain popcorn*

  2 T nutritional yeast “nooch”

  1 tsp ground paprika

  ½ tsp salt of choice

  1/4 tsp cayenne pepper (or a little more if you really love heat!)

  Oil Spray (such as avocado, coconut, grapeseed or olive oil)

  *1/4 cup popcorn kernels (opt for non-GMO) makes ~7 cups of popcorn. I use our stovetop Whirlypop popcorn popper. Heat on medium ¼ cup kernels, 1T coconut or grape seed oil. It is SUCH a great tool in the kitchen and fun. You can always cheat and use store bought plain popped popcorn or use your air popper or high quality plain microwave popcorn.

Directions

• Lay popped popcorn on a parchment lined pan.

• Mix nooch, spices and salt together in a bowl.

• Spray popcorn evenly with oil, then pour over the spice mix.

• Stir gently with a spatula to coat popcorn with spices.

  Enjoy! 

Credit

Chia Leah
www.chialeah.com