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
Print

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.

Sticking up for chocolate

FullSizeRender

I’m so tired of hearing people say they are “cheating”, or that it will make them “fat” or insinuating that it is “junk food” when I offer them a piece of dark chocolate. I’m not talking grocery store candy bars made out of corn syrup or highly processed milk chocolate here. I’m talking about an ounce or two of dark chocolate, at least 70% cocoa (75-99% is the best, raw cacao nibs even better).

Dark chocolate compared to milk chocolate has substantially less sugar and no milk so what you are eating is actually really healthy for you. The only excuse I accept when I get a refusal is that they just don’t like the flavor. In that case, fair enough. Life is too short to not enjoy what you are eating. But for the rest who love the taste but think they are being “overindulgent” here is some food for thought…..

Dark chocolate health bennies:

  • Increases longevity – the Guinness book of world records longest living person (who died at age 122) ate 2 lbs of chocolate a week.
  • Improves your mood/reduces stress/increases energy/ is a natural aphrodisiac – by raising serotonin levels in your brain.
  • High in antioxidants – has one of the highest levels of any other food in the world.
  • High in minerals – magnesium, iron, fiber, copper, chromium, zinc & phosphorus.
  • Good for your heart – lowers bad cholesterol & increases good cholesterol

The best way to receive 100% of these benefits is to eat raw cacao. Cacao nibs are an excellent way to do this. You can add them to smoothies, sprinkle them on yogurt and snack on them strait. Other than that, my go to is an ounce a day of artisan dark chocolate in the 70-82% cocoa range. These are a few of my favorites: Scharffen Berger, TCHOBlanxart & Dandelion.

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.

Coconut-chia pudding with cocoa nibs, pomegranate and mint

Chia pudding

Chia pudding

Chia seeds used to be these things that you soaked in water, spread on a garden gnome and a few days later it grew a beard. Then we come to find out these things are actually incredibly good for you and we started putting them in our smoothies and sprinkling them on our salads. Then people started to figure out that when you soak them they turn to jelly like consistency and expand and therefore can be used as a thickener. Enter chia pudding. A wonderful dish invented by God knows who. I started messing around with this stuff about 9 months ago and discovered there are so many ways you can go with a good basic chia pudding recipe. Below I have my basic recipe that I have added cacao nibs to. If you don’t eat cacao nibs feel free to omit them. I used pomegranate and mint to garnish but feel free to use whatever you like. Nuts, seeds, any type of fruit, fresh herbs and spices are all great options. This dish can be eaten at breakfast, as a snack or as a healthy dessert.

Health bennies:

Chia Seeds – Extremely rich in fiber, omega-3s and anti-oxidants, a complete protein, high in nutrients but low in calories. Chia seeds absorb liquid, which for your body means they makes you feel full and are very hydrating.

 

Print

Coconut-chia pudding with cocoa nibs, pomegranate and mint

**Use organic ingredients whenever possible.
Servings 2 cups

Ingredients

  • 1 can 13.6 oz Coconut milk unsweetened
  • 5 Tablespoons Chia seeds
  • 1 teaspoon Vanilla extract
  • TT Kosher salt (use himalayan pink or celtic grey to benefit from their minerals)
  • 2 Tablespoons Raw honey
  • 2 Tablespoons Cacoa nibs

Garnish:

  • 1 Tablespoon Cacoa nibs
  • 1/4 cup Pomegranate seeds
  • 2 sprigs Mint chopped

Instructions

  1. Whisk all ingredients together in a bowl. Pour into serving cups and refrigerate overnight.
  2. To serve garnish the cups of chia pudding with more cocoa nibs, pomegranate seeds and mint.

Recipe Notes

Need Coconut milk?  Try this!
Need Chia seeds? Try this!
Need Vanilla extract? Try this!
Need himalayan pink? Try this!
Need Cacoa nibs? 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.

Awesome acai bowls

classic acai bowl

Acai (pronounce it ah-sigh-ee) is the fruit of a palm tree native to the Brazilian amazon. Once a staple of the indigenous amazon tribes, now a favorite amongst surfers, hippies and foodies. Here in the U.S. you can find it in the freezer section, already pureed and packaged in individual portions. There are usually two types available, unsweetened and sweetened with guarana, another plant native to the amazon, used for its potent amount of caffeine.

Acai bowls are most commonly made by pureeing acai with milk and other fruits. They are basically really thick smoothies, plated in a bowl and then garnished with whatever ingredients your heart desires. The sky really is the limit with this popular breakfast dish. They are an excellent way to get powdered superfoods into your breakfast like maca, spiralina and cacao or your daily dose of fiber by adding ingredients like chia seeds, granola or ground flaxseed. Pack in some protein by garnishing with nuts and seeds and kick up the antioxidant level with cacao nibs and berries. I like to keep bananas, mango or berries in my freezer at all times to blend up with the acai.

Health bennies:

Acai is high in antioxidants, vitamins A, B & K, fiber, potassium, omega fatty acids and is an anti-inflammatory,

Here are three acai bowls I like to make at home. Garnishes change depending on what I have in my pantry & fridge.

The Classic Acai Bowlclassic acai bowl

classic acai bowl
Print

The Classic Acai Bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup Coconut milk organic
  • 1/2 each Banana frozen or fresh, organic
  • 1/2 teaspoon Maca powder
  • 1/2 cup Strawberries organic

Garnishes:

  • - strawberries sliced
  • - blueberries
  • -granola
  • - raw honey
  • -chia seeds
  • - bee pollen made from local bees, can be purchased at your local farmers market or health foods store
  • -hemp seeds
  • -goji berries

Instructions

  1. - In a high speed blender puree the acai, coconut milk, banana, maca powder and strawberries until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? Try this!
Need Maca powder? Try this!
Need granola? Try this!
Need chia seeds? Try this!
Need hemp seeds? Try this!
Need goji berries? Try this!

The Chocolate Lover’s Acai bowlchocolate lover's acai bowl

chocolate lover's acai bowl
Print

The Chocolate Lover's Acai bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup + 2 Tablespoons Almond milk
  • 1/2 each Avocado organic
  • 1 each Banana frozen or fresh, organic
  • 1 teaspoon Cacao powder
  • 1 teaspoon Ground flaxseed organic
  • 1 Tablespoon raw honey

Garnishes:

  • -cacao nibs
  • - almonds chopped
  • - blueberries
  • - coconut shredded, unsweetened
  • - sunflower seeds
  • -chia seeds

Instructions

  1. -  In a high speed blender puree the acai, almond milk, avocado, banana, cacao powder, ground flaxseed and honey until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? Try this!
Need Almond milk? Try this!
Need Cacao powder? Try this!
Need Ground flaxseed? Try this!
Need cacao nibs? Try this!
Need chia seeds? Try this!

Tropical Acai Bowl

tropical acai bowl

tropical acai bowl
Print

Tropical Acai Bowl

Servings 1

Ingredients

  • 1 pack Sambazon Acai puree unsweetened (200g)
  • 1/4 cup + 2 Tablespoons Coconut milk organic
  • 1/2 each Banana frozen or fresh, organic
  • 1/2 cup Mango frozen or fresh, organic
  • juice from half  a lime

Garnishes:

  • - mango diced
  • - pineapple diced
  • - banana sliced
  • - avocado sliced
  • - coconut shredded, unsweetened

Instructions

  1. - In a high speed blender puree the acai, coconut milk, banana, mango and lime juice until smooth.
  2. - Pour puree into a bowl, sprinkle the garnishes on top and serve immediately.

Recipe Notes

Need Sambazon Acai puree, unsweetened (200g)? 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.

Hot Cacao, An Antioxidant Mood Enhancer

Hot Cacao

Hot Cacao

When was the last time you sat down and had yourself a hot chocolate? Chances are not very often, due to the fact that because of the way most of us had it as kids we think of it more as a dessert than a healthy afternoon beverage.

In reality if made with raw cacao powder this drink is not only delicious it’s also low in calories, high in antioxidants and high in fiber. And when combined with coconut palm sugar and almond milk (instead of cane sugar and cow’s milk) you up the health bennies even more.

Health bennies:

Organic raw cacao powder – Favorite brand – Navitas Naturals High in antioxidants, magnesium, iron, fiber, helps protect skin from UV damage, regulates mood, improves cardiovascular health. **Cacao is toxic for cats and dogs.

Organic coconut palm sugar Favorite brand – Big Tree Farms Low glycemic, high in nutrients **Make sure the label says 100% pure coconut palm sugar.

Organic almond milk – Favorite brand – Silk Lower in fat & calories than cow’s, rice & soy milks, contains no saturated fat, cholesterol or lactose, contain vitamins A, D, E & calcium.  **Not recommended for infants. Read your labels! Make sure you don’t select a brand that contains the food additive carrageenan (it may cause gastrointestinal inflammation) and look for non-GMO.

 

Print

Hot Cacao

Servings 2 cups

Ingredients

  • 2 Tablespoons Organic raw cacao powder
  • 1 Tablespoons Organic Coconut palm sugar
  • 2 cups Organic almond milk unsweetened

Instructions

  1. - Mix everything together in a small pot, heat on medium, whisking occasionally until hot.

Recipe Notes

Need Organic raw cacao powder? Try this!
Need Organic Coconut palm sugar? Try this!
Need Organic almond milk, unsweetened? 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.