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Anytime Chia Pudding

This chia pudding is really a great little snack that is full of fiber and protein. If you have tried my Breakfast Chia Oats, you will know what to expect with these. This pudding uses the same ingredients, but instead of soaking overnight, you put all in the blender, which makes it ready to eat anytime! No waiting! It is a smoother version of No Cook Breakfast Chia Oats.

{Overnight Breakfast Chia Oats}

We eat this blended pudding version of chia oats as an after school snack. My youngest girl BEGS me to make this, especially if she has a soccer game. Chia has been named the ancient “runner’s food” and I think she took this idea to heart and craves them before big games.

Simple, wholesome ingredients, and takes only minutes to throw together.

Banana, your choice of milk, oats, chia, vanilla.

{not pictured-peanut butter & maple syrup}

Chia Seeds

Chia seeds and I are becoming fast friends. Why?

~the are jammed packed with plant protein and minerals, healthy fats and fiber

~they provide more plant based Omega 3’s than any other food, even FLAX

~they have 5 GRAMS of fiber PER TABLESPOON!

~they are flavorless and partially dissolve in juice, soups, stews, shakes etc..

~they are FILLING!

Anytime Chia Pudding

1 banana (I like to use a frozen one)

1/3 cup regular oats

2/3 cup almond milk (or regular, soy or coconut milk)

2 Tbls Chia seeds

1/4 tsp pure vanilla extract

2 Tbls peanut butter or almond butter

2 Tbls maple syrup, honey or agave nectar (if more sweetness is needed)

Put all in blender. Blend until smooth. There will be some slight texture from the chia seeds and oats. For a smoother texture, let mixture sit for a few minutes, then blend again.

Enjoy!

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This nutritional information below includes:

1/3 cup oats, 3/4 cup unsweetened almond milk, 2 tablespoons chia seeds, and 1 small banana.

If you add 2 Tbls peanut butter it brings the total to

13 grams of fiber and 11 grams of protein!!

Not bad for a snack. 🙂

*On days I need a big protein boost, I will add a scoop of protein powder and some extra liquid.

Drinks/ Healthy Eating/ RECIPES

Ziplock Freezer Smoothie Packs

I found the idea of these freezer smoothie packs on Pinterest from Budget Bytes. I make a smoothie for myself almost everyday, and I love the idea of not having to lug 10 bags out of the freezer every time I go to make one! Plus, now my kids can grab a bag from the freezer and make their own smoothies.

This is what my smoothie ended up looking like. The color will all depend on what fruit you decide to put in it.

I had 5 bananas and a bunch of frozen fruit.

Raspberries, pineapple, blueberries and a cherry berry blend.

Peel the banana, you need one banana per Ziploc bag smoothie. If you are not a banana lover, frozen peaches or mangoes are a great substitute, as they are hearty and will help make up the bulk of the smoothie. A banana is so sweet and creamy, that it tends to be my favorite.

Add 1 cup of whatever type of frozen fruit you would like.

I did a combo of berries and pineapple here.

Just choose your favorites. You can’t go wrong!

To make the smoothie, put 2 handfuls of spinach (about 2 cups) in a blender.

Add 1 cup of your choice of milk. (Dairy, soy, almond or coconut.) I use almond. Blend until spinach is chopped up teeny tiny.

Add your pouch of fruit containing 1 banana and 1 cup of assorted berries/fruit.

Blend. See how the green disappears into a nice purple? The kids will never know what is REALLY in there. The spinach taste goes away thanks to the berries.

I like to add Chia seeds for extra fiber and protein. This is optional. Some also like to add cinnamon. Some add protein powder or honey if the fruit is not sweet enough. Make sure you taste. The one I made today was so sweet, it DID NOT need any more sweetness.

This recipe made enough for a very full 12 oz mason jar…about 15 oz all together.

Enjoy! So refreshing, and a great way to get in some of your servings of fruits and veggies each day!

Ziploc Smoothie

1 Ziploc

1 banana

1 cup assorted berries/fruit

2 cup baby spinach

1 cup milk (almond, dairy, coconut or soy)

—

Optional ingredients:

1/2 tsp cinnamon

2 tbsp chia seeds

1 scoop protein powder

Honey, Stevia or Agave to sweeten if needed

Make your Ziploc smoothie packs, each containing one banana and one cup of fruit. Freeze until you are ready to use them, you can use one right away, the banana does not need to be frozen.

Place spinach in blender. Add milk. Blend until smooth.

Add Ziplock smoothie pack. Blend until smooth.

Add optional ingredients if desired. Blend until smooth.

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A Little Bit About Blenders

Professional Grade High Speed Blender

{Some of the best money I have ever spent!}

Vitamix Professional Series 750

This is the model I have. I drooled over it for a couple of years!

It was a splurge, but worth EVERY penny. I use it 2-3 times a day.

It makes crushed ice in seconds. It takes almonds to almond butter in seconds. It makes the best raspberry fruit purees for pancakes and ice cream–obliterates all those little seeds into smooth puree heaven! We are eating 3 times the amount of fruits and veggies since purchasing this amazing blender, which I know is keeping us out of the doctors’ office and away from those expensive co-pays, so in my mind it has paid itself off.

Ninja Mega Kitchen System

I’ve never used one, but have heard good things about them. They are not professional grade like the Vitamix, but the price is much easier to swallow and they are powerful.

{my old Oster on the left, my New Vitamix on the right}

Oster

I had one of these for years and it does the job. You can’t beat the price, and for smoothies, it works, although you have to blend much longer. You will still have chia and raspberry seeds in your smoothies, but if you don’t mind the extra texture, this one will do. If you have had a high speed blender, you will not be happy with this one. If you are looking for something to get by until you can get a high speed blender, and to just get those smoothies in you, this will do just fine.

More From New Nostalgia

Drinks/ HEALTH/ RECIPES

Matcha Smoothie

{Isn’t the light green color awesome?}

* This is a guest post by Jill from “The 411 at 488”

All you green tea lovers, be well advised to GIVE THIS SMOOTHIE a go! I had to make an extra big batch this morning to satisfy LARGE second helpings for both the Mr. and I! Whew, I can’t say enough about this refreshing and healthful start to my day! The earthy Matcha (green tea powder) mixed with the creamy frozen banana and the sweet/tart nectarines came together perfectly to make this one of my favorite smoothies yet! As always, a big hit of protein powder and ground flax seed filled my stomach and kept me very satisfied until later in the afternoon–even after burning up all of my energy stores during an excruciating 90 minute power yoga session first thing this morning!

If you haven’t already picked up a can of matcha to make my green tea panna cotta or lattes, stop by your local asian grocer the next time you are in the neighborhood–it isn’t cheap, but don’t worry, a small amount of the powder goes a LONG, LONG way!

So the dietitian in me HAS to tell you all about the health benefits of this green powder. I am sure you have all heard the health buzz on green tea, right?? Well, think about the fact that this powder is 100% ground green tea leaves–NOT just the water that the leaves have been steeped in–giving you concentrated exposure to the ‘good stuff’. So what is so good about it you ask?? To start, matcha provides a whole boat load of antioxidants to help prevent aging (LOVE IT) and chronic diseases (doubly LOVE IT). Fruits and veggies are great sources of antioxidants, but matcha is unparalleled in comparison. In fact, matcha is packed with exponentially more antioxidants than even fruit’s best performers–pomegranates and blueberries! Experts at Tufts University have uncovered that matcha possesses an amazing twenty times (yep, I said 20x!!) more so than pomegranates or blueberries.

Organic DoMatcha-Green Matcha Tea Powder

Even better, matcha contains a unique, potent class of antioxidant known as catechins, which aren’t found in other foods. More specifically, the catechin EGCg (epigallocatechin gallate) provides super-charged cancer-fighting properties. Most importantly, EGCg and other catechins counteract the effects of evil free radicals from the likes of pollution, UV rays, radiation, and chemicals, which can lead to cell and DNA damage. Since over 60% of the catechins in matcha are actually EGCg, a daily matcha regimen can help restore and preserve the body’s integral well-being and balance. Sound pretty good? Just wait, there is more!

Over a thousand years ago, matcha came to Japan as an aid to meditation practice. I know, SNOOZE-VILLE, right!?? Which is why they would routinely drink matcha — to remain alert, yet calm. Modern science has recently confirmed the lessons of centuries of tradition. Matcha is rich in L-Theanine, a rare amino acid that actually promotes a state of relaxation and well-being by acting upon the brain’s functioning. While stress can induce beta waves—an excited, more agitated state—L-Theanine creates alpha waves, which lead to a state of relaxed alertness. And while L-Theanine is common in all tea, matcha may contain up to five times more of this amino acid than common black and green teas. As an additional benefit (and maybe because of this), L-Theanine may help memory and learning ability–I am sure we can all use a little help there! Simply put, it promotes concentration and clarity of mind without any of the nervous energy found in coffee. So a green tea latte (made with Silk’s vanilla coconut milk, of course) really does make a lot of sense as an afternoon snack/pick-me-up!!

{Creamy smooth, lightly sweet, and full of healthy ingredients!}

Guys and gals you are going to LOVE THIS…one of the most unexpected benefits matcha drinkers experience is a boost of energy through the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matcha’s natural properties. Another recent study in particular found that matcha even improved physical endurance by 24%. Even if you aren’t facing a grueling workout, matcha can help you through the everyday marathon, whether it’s that project due the next day or getting the kids from school to soccer practice. Oh, and on top of that a recent study shows that if consumed regularly, matcha may boost metabolism and burn calories up to as much as 4 x!

Whew, I am FINALLY done! So, can you think of anything with health benefits comparable to matcha–all for next to ZERO calories?? Me either! Fire up your blender and get ready to FEEL the beauty of this sensible, yet delicious breakfast or afternoon drink! If you discover different scrumptious ways to use your matcha powder please send me a note with the details–I would love to hear your ideas! Cheers!

Matcha Smoothie
Serves: 2
1 fresh banana
1 frozen banana
1 cup frozen nectarines or peaches (mango could work, too!)
1 scoop ground golden flax seed
2 scoops beneprotein (or your favorite protein powder)
1 tsp. matcha powder (add more to taste)
1-11/2 cups coconut milk (depending upon your desire consistency)
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Throw it all in your blender or smoothie machine and let it rip! Drink and ENJOY!!

Jill has an awesome food diary, The 411 at 488, full of healthful and delicious meals. I met Jill through a friend (what up, Coop!) and I am so glad to know of her and her awesome site. She is a registered dietitian and knows what she is talking about when it comes to health. Visit her at her site and tell her Amy said “Hi!”

Drinks/ RECIPES

Blueberry Banana Chia Oat Smoothie

I’m sipping on this hearty, filling, textured smoothie as I type away at this post. It is yummy! It is breakfast in a cup, which was perfect for me this morning. I’ve been carrying it around, sipping as I get stuff done around here.

I often use my Everyday Green Smoothie as a perfect base for adding whatever else to my smoothies. Usually it is frozen berries, but today I wanted the extra heartiness of oats. I also decided to throw some blueberries in there, which made it a pretty purple.

The oats make this a “textured smoothie” so if that is not appealing, skip the oats.

Blueberry Banana Chia Oat Smoothie

2 large handfuls of spinach (about 2 cups)

1 cup almond milk (or milk of choice-coconut, soy, dairy)

1 banana

1 scoop vanilla protein powder (I use Plant Fusion, see below)

1/3 cup blueberries (fresh or frozen)

1 cup ice

1/3 cup oats (optional)

2 tbls chia seeds (optional)

Place spinach, almond milk, banana, chia and protein powder in blender. Blend until smooth. You should see a cortex in the middle, if you don’t add a bit more milk until you do. When smooth, add oats, then ice. Blend a bit more. Pour and enjoy!

This smoothie contains at least 16 grams of fiber and lots of protein from the powder and spinach. It is also a good source of iron (spinach), potassium (banana), and antioxidants.

Chia Seeds

Love ’em. Why?

~the are jammed packed with protein and minerals and healthy fats and fiber

~they provide more plant based Omega 3’s than any other food, even FLAX

~they have 5 GRAMS of fiber PER TABLESPOON!

~they are flavorless and dissolve in juice, soups, stews, shakes etc..

~they are FILLING!

The protein powder I use is Plant Fusion Pea Protein Powder. It is vegan and is sweetened with stevia herb. No yucky artificial sweeteners. Love it!

Drinks/ RECIPES

My Everyday Green Smoothie

What do you get when you blend 2 large handfuls of spinach, 1 banana, milk, scoop of vanilla protein powder, and a cup of ice? A super easy, super filling, and super nutritious snack. I often whip this together minutes before I’m heading out the door, pour it into a mason jar or insulated cup with a large straw, and sip as I drive. It has kept me away from hitting up fast food, which is tempting to do when hungry in the car.

If you think about it, this is easily a meal in a cup. There is enough spinach in it to fill up a large plate, a whole banana, protein from the powder. The cup of milk or milk substitute (I use almond milk) is also nutrient rich and filling. I sometimes add chia seeds for extra omega, fiber and protein.

I know there are times that I just don’t want to eat another green salad on a plate, or have the time to shovel it in my mouth and chew! On days I am in the mood for a plate of salad greens, I still have my smoothie, and it feels good knowing I am getting so many nutrients into my body in one day.

I do not have a fancy blender, you don’t need one for this. Mine is Oster brand (the one above) and it has served me well!

The finished product is an interesting color, but it is smooth, creamy and you cannot taste the spinach. It tastes like a banana shake. The vanilla protein powder and banana both add enough sweetness so no added sweetener is needed.

The protein powder I use is Plant Fusion Pea Protein Powder. It is vegan and is sweetened with stevia herb. No yucky artificial sweeteners. Love it!

If I am ever in a chocolate mood, I use chocolate almond milk, or add some cocoa to it. It is also great with a scoop of peanut butter or almond butter. MMM..This makes it into a chocolate, peanut butter, banana smoothie! Delish.

If you have digestive issues, these smoothies are a great way to get fiber into your diet. I notice a huge difference when I drink them regularly. I feel they are very cleansing to the system.

Want one more reason to drink your greens? I have people tell me my coloring looks great. Well, after reading this article, titled “Want a golden glow? Don’t Bother With a Suntan, Eat Your Greens Instead,” I think I can thank my green smoothies for that!

Easy, Everyday Green Smoothie

{inspired by Green Monster @ Oh She Glows}

2 large handfuls of spinach (about 2 cups)

1 cup almond milk (or milk of choice-coconut, soy, dairy)

1 banana

1 scoop vanilla protein powder (I use Plant Fusion)

1 cup ice

2 tbls chia seeds (optional)

Chia Seeds

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Drinks/ RECIPES

Tropical Green Salad Smoothie

{can you tell my hair is totally wack?}

This smoothie is pretty much a salad in a smoothie. It is delicious! I often make it breakfast, along with a piece of high fiber toast. I love that I am getting all of the benefits of eating a big healthy salad, without having to eat another plate of big healthy salad! Slurping my fruits and vegetables through a straw can be much more fun than all that chewing.

I use 2 whole cups of baby spinach which is so mild tasting that it disappears once you add the fruit. I add a bit of flax oil, it is the “dressing” of the salad. I add it to help get my omega’s in for the day. On a simple day, I use only banana and then add a cup of ice at the end. Today was more special, I happened to have frozen mango chunks and frozen pineapple tidbits (both in the freezer section at Trader Joes), so I added those. My girls argued over “who got more” of this smoothie today. Never seen kids argue over a salad before, have you?

*Put the ingredients into the blender in the order that I list them. They blend much more smoothly if you do.

Tropical Green Smoothie
1 Tbls flax oil (optional)
2 cups baby spinach
1 banana (can be frozen or not)
1 1/4 cups milk (I use almond or coconut. Can use dairy)
1/2 cup frozen mango
1/2 cup frozen pineapple
(if not using the additional frozen fruit, add a cup of ice)
Sweetener of choice, if needed (stevia, honey, agave, or sugar)–usually not needed
________________________
Add the oil, spinach, banana, and milk to the blender. Blend until
spinach disappears into tiny green flecks. Add the frozen fruit or ice. Blend until smooth.
This recipe makes 26 ounces.
________________________

**can add a scoop of protein powder and a touch more milk if you desire. I use a vegan pea protein powder, Plant Fusion Vanilla Protein Powder which I love. I buy the vanilla flavor.

**you can pour these into popsicle molds and let the kids have green popsicles for breakfast!

RECIPES/ Sweets

Green Smoothie Popsicles

We have been making all kinds of real fruit popsicles around here. The price for real fruit popsicles at the store is sky high, so we save money and make our own.

I throw in whatever frozen fruit we happen to have hanging out in the freezer. I try to get some type of green vegetable in there, so they usually end up in some shade of green.

My frozen fruit bin. I usually have mango, pineapple, wild blueberries, mixed berries & cherries in it.

This is considered the “snack/dessert” bin in our home.

These particular Green Smoothie popsicles have mango, pineapple, avocado, kale, and banana.

The avocado gives them wonderful creaminess, and the fruit gives them a tropical sweetness. The kale just disappears, my kids don’t even notice it.

I start by throwing in about 1/2 cup of frozen pineapple chunks, 1/2 cup frozen mango chunks, and a peeled, frozen banana. To easily peel the frozen banana, soak in some water for a couple minutes, pop the top of the peel off and slide it right out into the blender. Add the avocado and kale, and 1/2 cup of water. Then blend.

You may have to stop the blender and stir, adding more water as you go.

Your goal is to add just enough water to make a vortex in the middle of the blender, as the picture above shows. Blend a couple of minutes, until kale is chopped into tiny bits. Taste. If needs more sweetness, add your choice of sweetener-agave nectar, stevia, honey or sugar.

Pour into popsicle molds and freeze until set.

My girls get so excited when they hear the blender. They know they either get a smoothie or that I am making popsicles.

Sometimes I add a scoop of Plant Fusion Vanilla Protein Powder.

When I do this, I will often give into their request to have popsicles for breakfast. After all, they contain protein, fiber, vegetables and fruits! Add some toast and it is a very filling breakfast!

I enjoy the leftovers in smoothie form. If the girls are too impatient to wait for the popsicles to freeze, then they join in with me.:)

Green Smoothie Popsicles

1/2 cup frozen pineapple

1/2 cup frozen mango

1 frozen banana, peeled

1 avocado, pitted and flesh scooped out (optional, adds creaminess)

a large handful of kale (or spinach, or romaine)

water added for consistency

__________________________

Add all ingredients into the blender. Continue to blend while adding water, until “vortex” forms in the middle. You may have to stop the blender and use a spoon to stir occasionally.

Blend for a minute or 2, until kale is chopped into very small pieces.

Pour into popsicle molds or enjoy as a smoothie.

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