chia seed breakfast pudding

Try making this Chia Seed Breakfast Pudding the night before for a ready-to-go breakfast the next morning!

Chia Seed Breakfast Parfaits ~vegan, gluten free~ Loaded with calcium, protein and fiber!

I forgot how much I love chia seed pudding!  Warm oatmeal usually replaces chia seed pudding during the cold winter months and even though the mornings are still freezing, I’m bringing it back! (wishful thinking that warmer weather is on its way!)

The other reason I am incorporating chia seed pudding into my day is for the added nutrition needed now that I’m well into my third trimester.  During the third trimester calcium needs increase due to rapid fetal bone development. If calcium intake is not adequate, the mother’s body will pull calcium from her own body to accommodate for the baby’s needs.  Which is pretty cool, but leaves mom depleted and at risk for osteoporosis later down the road.

One dairy free solution to high calcium needs is chia seed pudding!

 When made with soy milk, this one meal will provide around 35% of my calcium needs!  It also provides 20 grams of protein and 18 grams of fiber, which is a much-needed hefty dose especially during pregnancy!

Not only do chia seeds contain ample amounts of calcium, they are omega 3 fatty acid powerhouses!  Omega 3’s are essential for baby’s brain and eye development, which is at its fastest growth spurt during the last trimester.  Omega 3 fatty acids are also shown to prevent depression during pregnancy as well as postpartum.

Chia Seed Breakfast Parfaits ~vegan, gluten free~ Loaded with calcium, protein and fiber!

chia seed breakfast parfaits
 
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Makes 1 large portion. Nutrition facts calculated with using soy milk. Fruit not included in nutrition facts.
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 1
Ingredients
  • 3 tablespoons chia seeds
  • 1 cup milk of your choice (I used soy milk)
  • 1 tablespoon pure maple syrup
  • ⅛ teaspoon pure vanilla extract
Instructions
  1. Add all ingredients to a small bowl and whisk. Let it sit for a few minutes and whisk again to prevent clumping. Repeat 1-2 more times, cover and place in the refrigerator overnight.
  2. Eat as is or serve with fresh fruit or granola, enjoy!
Nutrition Information
Serving size: 1 Calories: 360 Fat: 14 Carbohydrates: 41 Sugar: 13 Fiber: 18 Protein: 20

 Chia Seed Breakfast Parfaits ~vegan, gluten free~ Loaded with calcium, protein and fiber!

For a sweet treat dessert option try adding cacao nibs and coconut whip cream :)

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chia seed breakfast pudding

Ingredients

  • 3 tablespoons chia seeds
  • 1 cup milk of your choice (I used soy milk)
  • 1 tablespoon pure maple syrup
  • 1/8 teaspoon pure vanilla extract

Instructions

  1. Add all ingredients to a small bowl and whisk. Let it sit for a few minutes and whisk again to prevent clumping. Repeat 1-2 more times, cover and place in the refrigerator overnight.
  2. Eat as is or serve with fresh fruit or granola, enjoy!
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http://www.beginwithinnutrition.com/2015/03/25/chia-seed-breakfast-pudding/

crock pot lentil bolognese ~vegan~

Lentil Bolognese cooked in a crock pot and ready to eat when you get home!  A healthy and simple weeknight meal!

Crockpot Lentil Bolognese ~vegan~ A simple and healthy weeknight meal!

Brown lentils provide a “meaty” consistency and the mushrooms lend an umami flavor making this a savory and satisfying meal for a cold winter’s night!

Crockpot Lentil Bolognese ~vegan~ A simple and healthy weeknight meal!

One nutrient essential for pregnancy is iron.  Pregnant women should aim for at least 3 servings of iron rich foods a day.    Lentils are a great vegan source of iron.  Other sources include quinoa, beans, blackstrap molasses, pumpkin seeds and spirulina.  Eating iron rich foods along with foods high in vitamin C help the body absorb iron.  In this recipe, high iron lentils are paired with tomatoes, which contain vitamin C.  A perfect combo!

Crockpot Lentil Bolognese ~vegan~ A simple and healthy weeknight meal!

Recipe adapted from Real Simple.

crock pot lentil bolognese ~vegan~
 
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Author:
Recipe type: Main
Cuisine: Vegan
Ingredients
  • 2 tablespoons extra virgin olive oil
  • 1 shallot, minced (or ½ onion)
  • 3 cloves garlic, minced
  • 1 stalk celery, chopped
  • 2 carrots, chopped
  • 1 12oz container white mushrooms, chopped
  • ½ cup red wine
  • 1 cup brown lentils
  • 2 cups vegetable broth
  • ¼ cup organic tomato paste
  • 1 28 oz. can diced organic tomatoes
  • 1 bay leaf
  • ¼ teaspoon Italian seasonings
  • ⅛ teaspoon ground nutmeg
  • sea salt and pepper to taste
Instructions
  1. Heat olive oil in a sauce pan over medium heat. Add shallot and sauté until translucent. Add garlic and sauté until fragrant. Stir in celery, carrots, mushrooms and sauté until mushrooms have cooked down and are slightly golden. Add wine and simmer until most of the liquid is absorbed. Transfer mixture to a crock pot.
  2. Add lentils, vegetable broth, tomato paste, canned diced tomatoes and seasonings. Cook on high for 4 hours or until lentils are soft.
  3. Serve over pasta, zucchini noodles or spaghetti squash.

For a gluten free, low-carb option serve bolognese sauce over zucchini noodles or spaghetti squash!

Crockpot Lentil Bolognese ~vegan~ A simple and healthy weeknight meal!

Disclaimer:  Those are not my man hands…

italian style poached cod

Fish is an excellent source of protein, vitamins and minerals.  However, it is most popular for its high level of omega 3 fatty acids.  Omega 3 fatty acids have been proven to prevent heart disease and can lower risk of many chronic diseases such as Alzheimer’s disease, depression, cancer and arthritis.  To reap the benefits of fish it is recommended to consume 10-12 ounces per week.

There are many concerns surrounding fish consumption, mostly to do with its mercury content.  Larger fish such as tuna, swordfish and shark accumulate mercury in their fat.  When consumed, mercury can build up in the human body leading to neurological problems.  This is extremely important for pregnant women and their growing fetuses.  According to the Environmental Working Group and the US Public Interest Group, pregnant women should not eat tuna, sea bass, halibut, marlin, pike, white croaker and should limit intake of canned tuna, mahimahi, cod and pollock to no more than once per month.  According to these two groups, fish that are considered safe for pregnant women to consume include wild pacific salmon, catfish, shrimp, flounder, blue crab, haddock and  trout.

For more information on which fish are safe to consume check out this website:

www.epa.gov/waterscience/fish

We occasionally eat fish, about once every week or two.  I usually order fish when in a restaurant however,  last night I thought I would prepare it at home for once!  This is a very simple recipe that tastes like it took a lot of preparation!

italian style poached cod

Italian Style Poached Cod

1 pound fresh cod

1/2 cup red onion, thinly sliced

1 cup cherry tomatoes, halved

3 cloves garlic, thinly sliced

1 cup white wine

1 cup vegetable broth

3 tablespoons tomato paste

2 cups fresh baby spinach (frozen works too!)

1/8 cup raisins

2 tablespoons capers

1/2 cup kalamata olives, chopped

salt and pepper to taste

olive oil

italian style poached cod

-Coat a large skillet with olive oil and place over medium heat.

-Saute onions, garlic and tomatoes for 5 minutes.

-Add wine and simmer for 5 more minutes.

-Add broth, tomato paste, capers, olives, raisins and spinach and simmer on low for 15-20 minutes.

-Add cod filets to skillet and cover, simmer on medium heat for 7-10 minutes or until flesh becomes opaque.

-Serve warm and enjoy!

italian style poached cod

~this would taste great over a bed of wilted spinach or cooked brown rice~

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