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: 5-10 minutes

Cook Time: 30 minutes

Cool Time (before blending): 15 minutes

Prep Notes

Adapted from The Love & Lemons Cookbook 

Vegan blended soups are my favorite – they taste so creamy and also double as a dressing or sauce for chicken or fish.  Plus, the chopping doesn’t have to be expert since it’s all going to be blended anyway. Beans are heart healthy and an excellent plant-based source of protein. This soup, updated with my add-ons for health, is so filling and if you or your ancestors are from the Midwest, the root parsnip hits the spot! 

Enjoy this soup with Chia Leah Clean Crackers crumbled on top! 

Yields

Makes 8 servings

Ingredients

• 2 T high heat oil (such as grape seed, coconut, avocado or canola oil)

• 2 yellow onion chopped (white onions will work as well)

• 6 garlic cloves, minced or chopped

• 3 tsp chopped fresh ginger

• 10 medium parsnips, peeled and roughly chopped into ½ inch cubes

• 1 large apple peeled, cored and roughly chopped

• 2 tsp curry powder

• 1 tsp turmeric

• 1 tsp cardamom

• 1 T unfiltered apple cider vinegar

• 3 cups cannellini beans drained (with a little extra for soup topping later)

• 8-9 cups vegetable broth (or water)

• 1 package fresh chives, chopped

• S&P to taste

Directions:

1. Heat oil in a large pot on medium heat.

2. Add onions and ~1/2 tsp salt, stir and let soften, (2-3 mins)

3. Add garlic and ginger, stir

4. Add parsnips, apple, curry, turmeric & cardamom, cook for 2 more minutes

5. Add broth or water and let simmer for 20 minutes or until the parsnips are tender (a fork easily pierce the parsnip)

6. Let the soup cool for 15 minutes.

7. Add in batches to a blender. Garnish with a spoonful of beans and chopped chives. 

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Prep Time

Prep time: 10 minutes

Bake Time: about 10 minutes

Notes

Health benefits & tasting notes: Eggs are full of vitamin B, “the energy vitamin,” Chicken is a lean, iron rich source of protein. Our Maple & Olive Oil Quinoa Sprinkle with Flax adds a boost of antioxidants, fiber and a satiating crunch. With this recipe you can have a kid-friendly, parent approved dinner on the table in less than 20 minutes.

Yields

4-6 Servings

Ingredients

• 1 1/2 lb. chicken tenders, or boneless skinless chicken breasts, cut into thin strips.

• Sea salt and freshly-ground black pepper

• 2 large eggs (pasture raised if possible)

• 1/2 cup Chia Leah Maple & Olive Oil Quinoa Sprinkle with Flax

• High heat cooking oil spray such as avocado oil or grape seed oil cooking spray

• 1/4 cup Dijon mustard

• 1 Tbsp pure maple syrup

• 1/8 cup fresh parsley, chopped

Directions:

Preheat the oven to 400 degrees.

Pat chicken dry with paper towels and season on both sides with a pinch each of salt and pepper.

Add the eggs to a medium bowl and to whisk to combine. Place the Quinoa Sprinkle in a separate bowl.

Dip the chicken into the egg, dripping off any excess, then dredge in the Quinoa Sprinkle.

Place tenders on baking sheet.

Bake tenders at 400 degrees for 5 mins, flip and another 5 mins or until thermometer check hits 165 degrees.

Meanwhile, whisk together the dijon and maple syrup until well- combined and smooth. Add S&P and chopped fresh parsley if you have it on hand. Serve chicken tenders alongside maple mustard dipping sauce, or any other dipping sauce of your choice.

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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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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!

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Prep Time

Prep time: 5 minutes

Cook time: 10-15 minute

Prep Notes

Vegan, gluten free, grain free. Roasted veggies and beans are SUCH a simple meal, and together, they are glorious, both in taste and nutrition. Of course, this is also a lovely side to chicken, pork, fish or steak.  Double, triple, quadruple for the group….

One of my top tips for health coaching clients is this: every time you eat a meal, ask yourself, “Can I add greens to this?” A majority of the time, the answer is YES!

Yields

1 serving

Ingredients

• 2 cups raw spinach (washed and dried)

• ½ cup black beans drained

• 1 cup any other colorful veggies roughly chopped (peppers, tomatoes, asparagus, green beans, broccoli, cauliflower, onions) 

• 1 tsp paprika

• ¼  tsp sea salt

• 1 tsp olive oil or your preferred baking oil

• Optional: 

  1 T nutritional yeast

Directions

1. Heat oven to 275 degrees

2. Place first 3 ingredients on baking sheet or Pyrex pan.  

3. Top with paprika, seal salt and olive oil 

4. Bake for 10-15 minutes. If you prefer MORE roasted, roast all veggies but leafy greens until the last 10 minutes.  

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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: 40 minutes total time (10 minutes prep, 30 minutes cooking)

Prep Notes

Vegan, gluten free, paleo and keto friendly!

This comforting soup is herb forward and full of anti-inflammatory onions, brain boosting rosemary, fiberful kale, and loaded with vit B rich mushrooms. Homemade soups = hydration, extra veggies, portion control! Add our vegan Clean Crackers for a crunchy side or topping!  (www.chialeah.com ship anywhere in US)   NOTE: This soup is EVEN MORE delicious the next day! 

Yields

2 servings

Ingredients

• 1.5 cup vegetable broth 

• 1 cup unsweetened almond milk (or any dairy free milk)

• 6 oz white button mushrooms sliced thin

• 6 oz portabella mushrooms chopped

• 1 medium white onion chopped

• 1 T coconut aminos/liquid aminos 

•  ½ tsp arrow root (or corn starch) 

• 4 stalks Lacinato kale chopped

• 1 T chopped fresh rosemary (or 1 tsp dried)

•  4 stalks fresh thyme

• ½ tsp coarse sea salt 

• 1 T grapeseed oil/coconut oil/avocado oil/olive oil

• Ground pepper to taste

• Optional: 1T nutritional yeast (for topping) 

Directions

1. In a large saucepan, heat oil at medium heat.

2. Add onions and cook for 3-5 minutes.

3. Add mushrooms and stir off and on for 10 minutes.

4. Add herbs, coconut aminos and salt. Stir.

5. Pour vegetable broth into a measuring cup and stir in arrow root. Add to soup and stir.

6. Add almond milk and stir.

7. Cook for 15 minutes. 

   For a more creamy option, blend all or part of the soup with immersion blender or carefully pour soup into blender and blend on low. 

8. Add nutritional yeast and stir in.

9. ENJOY! 

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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 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!

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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 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

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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