Coconut Chia Seed Pudding With Savory Granola And Tropical Fruit

coconut chia seed pudding

 

coconut chia seed pudding

Chia seed pudding has become as popular to eat for breakfast as yogurt parfaits these days. Like yogurt, the simple base for this pudding is very versatile and can be flavored and topped with almost anything.

Living in Hawaii I’m partial to topping it with tropical fruit myself but you could also use fresh berries, diced stone fruit, apples, pears and pomegranate seeds. Really any kind of fruit you can think of.

This is a handy go-to breakfast for a few reasons: 

  1. It’s fast. You make it the evening before so it is ready to eat the next morning. All you have to do is sprinkle on your toppings and grab a spoon.
  2. It’s easy to make. The pudding literally takes 1-2 minutes to put together. You don’t have to make your own granola like I do, store bought is fine and much simpler. If you use fruit like frozen berries there is not even any fruit prep to do.
  3. The ingredients are non-perishable. Keep some cans of coconut milk and toppings like granola and cacao nibs in the cupboard so you have them whenever you need them. If you store toppings like nuts, seeds and shredded coconut in the refrigerator they will stay fresh for months. You can even keep frozen berries on hand in the freezer .You never have to run the risk of any of the ingredients for this dish going bad before you get to them
chia seed pudding
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Coconut Chia Seed Pudding With Savory Granola And Tropical Fruit

This is a very basic coconut chia seed pudding recipe. You do not have to use the suggested toppings to garnish it with. You can use any fruit or toppings you desire or even just eat it plain. The tropical fruit I used in the photo shown was lilikoi, red dragonfruit and papaya from Hawaii.

Course Breakfast, Dessert, Snack
Cuisine Dairy free, Gluten free
Servings 4 servings

Ingredients

  • 14 fl oz Coconut Milk 1 can, unsweetened
  • 1 Tbsp Pure Vanilla Extract
  • 1/4 tsp Sea Salt
  • 2 Tbsp Raw Honey
  • 5 Tbsp Chia Seeds

Garnishes:

  • 1/2 cup Savory Granola store bought or see link below to make your own
  • 1 Tbsp Cacao Nibs
  • 2 Tbsp Shredded Coconut
  • 2 tsp Hemp Seeds
  • 1/2 cup Tropical fruit diced

Instructions

  1. In a medium bowl whisk together the coconut milk, vanilla extract, sea salt and honey. Whisk the chia seeds in last. 

  2. Ladle the pudding into 4 ramekins or coffee cups, cover them with plastic wrap and refrigerate overnight. 

  3. The next day, unwrap your puddings right before serving and garnish each one with granola, cacao nibs, shredded coconut and tropical fruit. 

  4. Chia puddings (without garnishes) will stay fresh in the refrigerator up to 5 days. 

Recipe Notes

I recommend using Organic Aroy-D coconut milk for this recipe. It comes out nice and creamy and thick. Other coconut milks may result in a thinner pudding. 

The recipe for my savory granola is right here.

Need shredded coconut? - Use this

Need cacao nibs? - Use this

Need hemp seeds? - Use this

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Vegetable Frittata

tortilla espanola recipe

tortilla espanola recipe

This week I was inspired by a recipe in Food & Wine magazine for Vegetable Tortilla. A rendition on a classic Spanish tapa, Tortilla Española.

Tortilla Española is basically an omelette that is cooked with sliced potato, onion and olive oil. It’s delicious. But, here’s the thing, it is time consuming to make and there is a fair amount of finesse involved in the cooking technique.

As a chef dishes like these are fun for me to make but realistically for anyone who has a busy life and not a lot of time to cook it’s too complicated.

So, I thought to myself after making this Vegetable Tortilla, how can I make this easier and more approachable for my readers? The answer is simple. It involves taking these same ingredients but using the technique you would use to make a Frittata with instead.

A Frittata and a Tortilla Española are basically the same exact thing. They are both essentially omelets. The difference is a Tortilla Española is cooked from beginning to end on the stove flipped halfway through and a Frittata starts on the stove and gets finished in the oven. A Frittata can also consist of any type of filling you want besides egg whereas a traditional Tortilla Española only has egg, potato, onion and olive oil.

So here is my adapted version of this month’s Food & Wine Vegetable Tortilla recipe done Frittata style.

I recommend making this on the weekend and enjoying leftovers on Monday and Tuesday morning for a quick and easy breakfast.

tortilla espanola recipe
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Vegetable Frittata

You will need an oven safe, large, non-stick skillet for this recipe. *Use organic ingredients whenever possible. 

Servings 6 Servings

Ingredients

  • 1 each Yukon Gold potato sliced 1/8 inch thick (1/2 cup)
  • 2 Tbsp Extra-Virgin Olive Oil
  • 1/4 each Yellow onion sliced thin
  • 1 each Zucchini small, sliced 1/8 inch thick
  • 1/2 each Red bell pepper sliced thin (1/2 cup)
  • 1 clove Garlic minced
  • 5 sprigs Thyme stems removed and chopped
  • 1 cup Baby spinach packed
  • 6 each Eggs beaten
  • TT Salt and Pepper

Instructions

  1. Pre-heat oven 400 degrees.

  2. Place the sliced potato in a small pot, cover with cold water, add a pinch of salt and bring to a boil. Reduce to a simmer and cook until just tender about 5-10 minutes. Strain and set aside.

  3. In a large non-stick skillet heat the olive oil on medium-high heat. Add the onion and a pinch of salt and sauté for a few minutes until soft. 

  4. Add the zucchini, bell pepper and another pinch of salt and cook another 5 minutes. 

  5. Add the garlic and thyme, cook one minute more and then add the cooked potatoes and spinach. When spinach is wilted down spread all of the vegetables into an even layer and add the beaten eggs. Season with salt and pepper and pop the whole pan in the oven. 

  6. Bake about 10 minutes or until eggs are set. If you are not sure if the frittata is ready insert a toothpick into the center. If it comes out clean the frittata is ready. 

  7. Let the frittata cool for a few minutes in the pan on top of the stove off the heat. Then place a cutting board over the top of the pan and invert the frittata on to the cutting board. Slice and serve or refrigerate for later. 

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

How to Prepare Oatmeal Overnight

This recipe will produce the creamiest bowl of oatmeal you have ever tried. No milk required. And it will only take you 5 minutes to make in the morning.

The secret is soaking the oats overnight.

Besides the nutritional reasons for soaking grains (which are controversial) there are two good reasons to soak oats overnight.

  1. They cook up quicker.
  2. It makes them super creamy!

Here’s how to do it…

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Overnight Oatmeal

*Use organic ingredients whenever possible.
Course Breakfast, Main Dish
Cuisine Dairy free, Gluten free
Servings 2 servings

Ingredients

Day 1

  • 1 Cup Rolled oats *optional - choose gluten free
  • 1 Cup Water warm, filtered
  • 1 Tablespoon Lemon juice

Day 2

  • 1 Cup Water filtered
  • 1 Pinch Sea salt

Optional garnishes:

  • Cinnamon
  • Berries
  • Nuts
  • Raw honey
  • Seeds

Instructions

  1. Place the oats, warm filtered water and lemon juice in a glass jar on the counter and let sit overnight.
  2. The next day, drain off the liquid, rinse the oats and place them in a small pot with a pinch of sea salt and a cup of filtered water.
  3. Bring to a boil, reduce to a simmer and cook about 5 minutes, stirring often.
  4. The oatmeal is ready when most of the water has been absorbed and it is thick and creamy.
  5. Take off the heat and stir in any garnishes you desire.

Recipe Notes

I like to use Bob's Red Mill Organic Rolled Oats for this. Like this recipe? If you do please share it with your friends!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Savory Granola

Savory granola is something you can use on yogurt for breakfast, sprinkled in salads for lunch or as a delicious snack. With only 2 tablespoons of raw honey this is the perfect granola for anyone trying to cut way back on sugar. With so much flavor packed in from all the nuts, seeds and spices you’ll never want to go back to sweet granola again.

Local spotlight:

For this recipe I used nuts and seeds from G.L. Alfieri Farms (Ripon, CA).

G.L. Alfieri Nuts

Health bennies:

  • Oats – High in fiber and protein.
  • Nuts – Great source of protein and healthy fat.
  • Pumpkin & sunflower seeds – High in important minerals such as phosphorus, magnesium and copper.
  • Sesame seeds – Great source of calcium, magnesium and other important minerals, contain lignans which can have a cholesterol-lowering effect.
  • Coriander, ginger, cardamom – Stimulates digestion, anti-inflammatory.
  • Cayenne – Stimulates digestion & blood circulation, antibacterial, dissolves congestion, helps you absorb nutrients from other foods.
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Savory Granola

Use organic ingredients whenever possible.

Servings 6 cup

Ingredients

  • 1/2 cup Coconut oil
  • 2 tablespoon Raw honey
  • 4 cups Rolled Oats
  • 1/8 cup Pumpkin seeds
  • 1/8 cup Sunflower seeds
  • 1/4 cup Almonds raw, chopped
  • 1/4 cup Pistachios raw, shelled, chopped
  • 1/4 cup Pecans raw, chopped
  • 1/4 cup Cashews raw, chopped
  • 1 tablespoon Sea Salt
  • 3/4 teaspoon Black pepper freshly ground
  • 1/2 teaspoon Coriander ground
  • 1/2 teaspoon Ginger ground
  • 1/4 teaspoon Cardamom ground
  • 1/4 teaspoon Cayenne pepper
  • 2 tablespoons Sesame seeds raw

Instructions

  1. Pre-heat your oven to 300 degrees.
  2. In a small pot melt the coconut oil and raw honey together over medium-low heat. About 5 minutes.
  3. In a large bowl combine the oats, nuts, pumpkin & sunflower seeds, salt, pepper, all of the spices and the coconut oil-honey mixture. Stir well.
  4. Line a sheet pan with parchment paper and spread the granola mixture on to it in an even layer.

  5. Bake for  1 hour, or until golden brown, giving the mixture a stir every 10 minutes or so.
  6. Let cool completely.
  7. Stir in the sesame seeds and store in airtight containers at room temperature.
  8. Granola will stay fresh for 3 weeks.

Recipe Notes

Need Coconut oil? Try this
Need Sea salt? Try this
Need Oats? Try these
Need Parchment Paper? Try this

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Pitaya Bowl Paradise

Pitaya bowls

Have you tried pitaya yet? It’s going toe to toe with acai in the frozen breakfast bowl department. These bowls of frozen pureed fruit, topped with granola and berries are all the rage these days. I feel like I’m seeing a new acai & pitaya bowl shop or food truck opening up every week.

But what is pitaya? This vibrant magenta fruit from Central America is also known as dragonfruit. You can now buy pitaya pureed, portioned and frozen just like you can acai.

Health bennies:

  • High in antioxidants
  • Contain B & C vitamins
  • Good source of iron & magnesium
  • High fiber
  • Low glycemic fruit

Building pitaya bowls is fun! I like to puree my pitaya with frozen bananas for potassium and avocado for healthy fat. These ingredients also add to its silky smooth sorbet like texture. From there you can top your bowl with anything you like. Seasonal fruit, nuts, seeds, granola, bee pollen, coconut, the sky’s the limit.

Pitaya bowl prep

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Pitaya bowls

Servings 3

Ingredients

  • 2 packs Pitaya puree (3.5 oz. )
  • 2 Bananas frozen & chopped
  • 1 Avocado chopped

Garnish:

  • Freshly sliced strawberries and peaches
  • Fresh blueberries
  • Granola
  • Hemp seeds
  • Chia seeds

Instructions

  1. Place the pitaya packs under cool running water until you have defrosted them about half way.
  2. Place the pitaya puree, chopped frozen banana and avocado in your vitamix blender. ( Need Vitamix Blender? Click on the link below at the recipe note.)

  3. Blend until smooth (you will need to use your tamper to help with the pureeing).

  4. Pour the puree into bowls and top with garnishes. Enjoy immediately.

Recipe Notes

Learn how to make a Home-Made Granola here.

Need Pitaya puree? Try this.
Need Hemp seeds? Try this.
Need Chia seeds? Try this.

Tools:
Vitamix blender with tamper (or other high speed blender)

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Hippie Hemp Seed Milk

hemp seed milk

I remember back in my early teens listening to The Dead while making macramé necklaces and bracelets with hemp. Never did I imagine in a million years I would be making milk from hemp seeds over 20 years later.

This is one thing that is great about the health food industry. It is always looking for the nutritional benefits of anything and everything so they can find the next trendy thing to sell. Sometimes it’s a sham but sometimes we totally reap the benefit.

Enter hemp seeds. Not only are they great for digestion and keeping inflammation down, they are very versatile as well. You can sprinkle them on yogurt or salads, add them to granola, healthy energy bars or desserts make them into a pesto and yes you can make milk out of them.

Health bennies:

  • Good balance of omega-3 and omega-6 fatty acids which is crucial to fighting chronic inflammation.
  • A complete protein – contains all 20 amino acids (including the 9 essential amino acids that our bodies can’t produce).
  • High fiber
  • Good source of minerals – Calcium, magnesium, iron, zinc
  • Good source of vitamins – Vitamin A, D & E and a variety of B vitamins.
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Hemp Seed Milk

Servings 3 cups

Ingredients

  • ½ cup Hemp seeds raw & hulled
  • 2 cups Filtered water
  • 1 Tablespoon Raw honey
  • 1 pinch Sea salt
  • 1 teaspoon Vanilla extract

Instructions

  1. Place hemp seeds in a large glass jar and cover them with filtered water, let sit on counter for 6 hours, strain and rinse well.
  2. Combine the soaked hemp seeds, 2 cups filtered water, raw honey, salt and vanilla  in a blender and blend for one minute
  3. Store in a glass jar with tight fitting lid in the fridge up to 5 days.

Recipe Notes

Need Hemp seeds, raw & hulled? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Creamy Cashew Milk

Cashew Milk

Step aside almond milk. There’s a new non-dairy sheriff in town and it’s name is cashew milk. Y’all be cool.

OK, all movie jokes aside I’m in love with cashew milk. It’s sweet, it’s creamy and the cashews break completely down in the blender so there is virtually no waste to strain out. It’s great in coffee, tea, cereal, you name it.

Health bennies:

  • Excellent dairy substitute for those who are lactose intolerant.
  • Good source of protein, iron, magnesium and vitamin K.
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Creamy Cashew Milk

Use organic ingredients whenever possible.

Ingredients

  • 1/2 cup Raw cashews
  • 3 cups Filtered water
  • Combine cashews and water in a 1 quart glass jar and let sit on the counter for 6 hours. Drain & rinse.
  • 2 cups Filtered water
  • 1/2 cup Soaked cashews
  • 1 teaspoon Vanilla extract
  • 1/8 teaspoon Sea salt

Instructions

  1. Place 2 cups water, soaked cashews, vanilla extract and sea salt in a blender and blend for one minute.
  2. Strain through a fine mesh sieve.

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Homemade Coconut Peanut Butter

Coconut Peanut Butter

Ok, so I’m not gonna lie. You need some pretty heavy equipment to make this happen. But if you have these appliances already than you gotsta be making your own nut butter! It’s stupid easy, delicious and by making it yourself you know exactly what is in it.

So here is the equipment you need (don’t go running out to buy it if you don’t already have it, this is pricy stuff):

Health bennies:

  • Coconut manna (pureed coconut) – High in lauric acid, fiber & protein.
  • Peanuts – High in monounsaturated (good) fat. Great source of protein, vitamin E and antioxidants.

Here’s the recipe. You can make it with any kind of nut you please, almonds, cashews, hazelnuts, etc.  I love this stuff, I have it on toast a few times a week or just eat a strait up spoonful if I’m in the mood…

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Homemade Coconut Peanut Butter

*Use organic ingredients whenever possible.
Servings 2 cups

Ingredients

  • 4 cups Peanuts roasted & salted (or raw)
  • 1/2 cup Coconut Manna

Instructions

  1. Run peanuts through your champion juicer using the blank screen (see juicer operating instructions).
    Coconut Peanut Butter Step 1
  2. Place peanut butter and coconut manna in food processor and process until smooth.
    Coconut Peanut Butter Step 2
  3. Transfer to a glass jar with a lid and refrigerate. Will stay fresh for weeks.
    Coconut Peanut Butter Step 3

Recipe Notes

Need Coconut Manna? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Amaranth Breakfast Porridge

Amaranth breakfast porridge

Once used regularly by the Aztecs, amaranth grain offers up a powerful protein punch and great start to your day. It is a great option for people with Celiac disease being that it is gluten free. In addition you could also make a savory version with greens, mushrooms, herbs and spices and have it for lunch or dinner.

Health bennies:

  • A complete protein (contains 18 amino acids)
  • High fiber
  • Good source of iron, calcium & magnesium
  • Contains vitamins A, C & B-6
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Amaranth Breakfast Porridge

*Use organic ingredients whenever possible.
Servings 1

Ingredients

  • 1/2 cup Amaranth grain
  • 1 cup Water

Optional garnishes:

  • Ghee
  • Raw honey
  • Sea salt
  • Nuts
  • Seeds
  • Fruit/berries
  • Bee Pollen

Instructions

  1. Combine the amaranth and water in a small pot. Bring to a boil, reduce to low heat, cover and cook 15-20 minutes stirring occasionally.
  2. When all of the liquid has been absorbed remove from heat and let sit covered 10 more minutes.
  3. Serve and garnish as desired.

Recipe Notes

Need Amaranth grain? Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Basic Congee

congee

FullSizeRender

I am so excited to say that after being with my boyfriend for 11 years I have finally found something he likes to eat for breakfast. This is the perfect food to serve to someone who doesn’t want something sweet for breakfast.

Congee for me is very much a comfort food. It’s warm, it’s flavor is mild and lets be honest you barely have to chew.

Called Jook in Chinese and Okayu in Japanese, Congee is a breakfast staple many eastern countries enjoy. Basically, its a rice porridge. It’s very common to see it flavored with soy sauce or tamari (I actually like to use Bragg liquid aminos) and umeboshi plums, which is how I eat it. It takes a while to cook so unless you are a very early riser I would recommend making a batch at the beginning of the week and then having it in the fridge to re-heat as you wish.

Health bennies:

  • Great breakfast choice in the winter to warm, nourish, ground & energize the body.
  • By eating something savory for breakfast instead of sweet you curb your cravings for sugar throughout the rest of the day.
  • Enhances circulation.
  • Easy to digest.
  • Great to eat when you are ill (think chicken noodle soup)

 

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Basic Congee

*Use organic ingredients whenever possible.
Servings 4 cups

Ingredients

  • 1/2 cup Long grain rice
  • 5 cups Chicken stock
  • 1/2 inch piece Ginger peeled and smashed
  • TT Bragg liquid aminos (or soy sauce or tamari)
  • TT Umeboshi plum paste

Instructions

  1. Rinse rice, place in a pot with the stock & ginger and bring to a boil.
  2. Reduce to a simmer, cover and cook, stirring occasionally for 1 1/2 hours.
  3. Serve bragg liquid amigos and umeboshi plum paste on the side and season your bowl of congee to your desired taste.

Recipe Notes

Need Chicken stock? Try this!
Need Bragg liquid aminos? Try this!
Need tamari? Try this!
Need Umeboshi plum paste? Try this!

 

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.