Chia Seed Breakfast Yogurt Pudding
and Banana, Date and Walnut Smoothie 

 

These morning duos are as simple to whip up as it is to pour some cereal. 

The creamy Chia Pudding is easily made the night before...all that's needed in those busy early a.m. hours is to slice some strawberries as your finishing touch.  

A quick measure, of the handful of ingredients, into the blender and press start... your go-to smoothie is done!

Wah-lah! A nutritious breakfast is served!

 

Since both recipes incorporate almond milk, I thought I'd share its redeeming properties to those who aren't as familiar to this vegan-alternative.  While almond milk is becoming more and more popular due to its smooth, satisfying taste, it’s important to note that it doesn’t provide as much protein or calcium to be a complete substitute so make sure you receive adequate amounts from other sources. Here are its redeeming highlights....there’s no cholesterol or saturated fat in almond milk. It’s also low in sodium and high in healthy fats (such as omega fatty acids), which helps to prevent high blood pressure and heart disease. While it doesn’t offer as much calcium as cow’s milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D, reducing your risk for arthritis and osteoporosis and improving your immune function.

 

Chia Seed Pudding

Serves: 4 

Cook time 20 minutes/ Hands-on prep 10 minutes

 

Ingredients:

1 cup vanilla-flavored unsweetened almond milk

1 cup plain low-fat (2 percent) Greek yogurt

2 tablespoons pure maple syrup (preferably grade B), plus 4 teaspoons for serving

1 teaspoon pure vanilla extract

Kosher salt

1/4 cup chia seeds

1 pint strawberries, hulled and chopped

1/4 cup sliced almonds, toasted

 

Directions:

In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.

 

The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup. Mix in the almonds.

 

Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.

 

Banana, Date and Walnut Smoothie

Serves: 

Total time: 5 minutes

Ingredients:

 

1/2 cup of ice

1 cup unsweetened almond milk

1/2 cup coconut water

3 tablespoons walnut pieces

4 dried dates, pitted and coarsely chopped

1 medium banana, peeled

1/4 t. Organic Maca Root Powder

(Maca is a powerful superfoods from Peru and Bolivia. It is known to elicit endurance, stamina and combat fatigue. Maca's inherent properties help our bodies fight stress and supports a healthy endocrine system.)

 

Directions:

Combine the ice, almond milk, coconut water, walnuts, dates and banana in the blender and blend on high speed until smooth. Pour into glasses and serve.

© 2018 by St. Luke's UMC. Proudly created with Wix.com