Tag Archives: chia seeds

Resolve to Eat More Colorfully: Mango-Cherry Chia Pudding Parfaits

chia-pudding-parfaits

By Frances Largeman-Roth, RDN, author of Eating in Color

I’m on a mission to get people to eat more colorfully. Why? Brightly hued fruits and vegetables are loaded with compounds that reduce the risk of heart disease and stroke, some cancers, chronic respiratory diseases, diabetes, and obesity. You’d think that should be enough to convince anyone to throw some color on their plate! Unfortunately, the reality is that most of us are falling seriously short of getting enough fruits and vegetables.

eating-in-color-book

That’s why I create fun and delicious ways for people to eat their colors, like the recipes in my cookbook Eating in Color. In my newest cookbook, I showcase just how vibrant and delicious real food can be. The book includes 90 family-friendly recipes that are fruit, vegetable, and grain focused that you’ll actually want to eat. With recipes like Caramelized Red Onion and Fig Pizza, Cran-Apple Tarte Tatin, and Roasted Tri-Color Carrots with Thyme, tasting the rainbow has never tasted so good, nor been so easy. (more…)

Cherry Vanilla Chia Protein Balls are a Post-Workout Blast from the Past

cherry-vanilla-chia-protein-balls

You know that craving you get for a Cherry Vanilla Dr. Pepper? It’s a pretty killer flavor combo. While we couldn’t carbonate these protein balls, we were able to capture that taste we all love. Only we did it with real cherries and real vanilla and zero caramel coloring. We didn’t even use high fructose corn syrup or Red #40.

Nope, we’ve got six very natural, very wholesome ingredients literally rolled in to one ball of tasty, craveable goodness. Pop one, pop two, it’s a taste that will take you back to your childhood while satisfying your very grownup hunger before or after you hit the gym. (more…)

Make This Strawberry Banana Crunch Smoothie Bowl for a Delicious Post-Workout Recovery

smoothie bowl recipe

One of the most common questions that I get asked as a personal trainer is what to eat pre- and post-workout. Fueling your workouts properly and eating a nutritious post-workout meal is just as important as exercising itself (especially if you want to reap the full benefits of your sweat session). Let me share with you what works best for me.

I keep my pre-workout fueling simple. Why? I’m usually not hungry when I wake up, and I tend to cramp up if I eat a big meal before I exercise. My go-to choices are a banana, half a bagel with peanut butter, or part of a granola bar.

 PREWORKOUT SNACKS

Post-workout is when I can get creative! After I’ve finished a long run or bike ride, I love nothing more than to kick back and enjoy a delicious and refreshing smoothie bowl. I created this recipe in order to help my body recover after a hard workout. I like to call it the Strawberry Banana Crunch Smoothie Bowl, and I think you’re going to love it, too! (more…)

Chia Seeds Live Up to the Hype

The chia plant didn’t have the best introduction to the American market. (Ch-ch-chia, anyone?) But don’t be fooled into thinking that chia seeds—which are being added to everything from smoothies to cookies—are all hype. The truth is, chia seeds may be just what your diet is missing!

chia

Chia’s Superfood Superpowers
Chia is the ancient Mayan word for “strength” and these tiny seeds, which are primarily grown in Southern Mexico and have been eaten for thousands of years, live up to their name. They’re packed with amazing amounts of goodness to keep you strong and vibrantly alive. Here are just some of the superpowers packed into the minuscule seeds. A serving boasts:

  • more Omega-3 fatty acids than salmon
  • more calcium per ounce than milk
  • more Vitamin C than an orange
  • fiber, iron, magnesium and potassium
  • tons of antioxidants and anti-cancer properties
    (more…)

13 Yummiest Must-Eat Recipes of 2013

It’s time to get listicle, kids! It’s the end of the year and we’re gearing up for the barrage of end-of-year lists. We’re part of the problem, or maybe it’s the solution. Either way, we have no shame! We love a good year-end roundup. It makes for fun memory-making, a time to reconcile and take stock of the year. And in the case of this list in particular – eat the best stuff around.

In order from #1 to #13, we’re sharing the recipes that YOU ranked as most popular this year. Eat visit counted as a vote. Let this be your recipe guide for year-end celebrations and new year resolutions.

Healthy, fun, simple, indulgent, and satisfying – these are the must-eat recipes of 2013!

Oatmeal Cookie Sandwiches – Mashed banana, flax seed and agave nectar keep these childhood treats moist and delicious, but still healthy.

Healthy Oatmeal Cookie Sandiches Recipe

Apple Cinnamon Oatmeal Waffles – Waffles should come out of an iron, not a box. This recipe doubles easily for holiday house guests.

Cinnamon Apple Oat Waffles

(more…)

6 Non-Egg Protein-Filled Breakfast Ideas

What’s not to love about eggs? They are inexpensive, readily available, and easy to cook. Despite their former bad wrap, they are actually a nutritional powerhouse with good fat and the vital nutrients vitamin D and choline. They seem like the answer to everyone’s breakfast protein problem.

Until you simply can’t look at another egg.

cottage cheese and fruit

Burnout happens. But you still need to start your day with a breakfast that will stay with you and keep your willpower strong as you stroll past the donuts in the break room. Here are five breakfasts with plenty of protein and where eggs aren’t the star. I guarantee they will fuel your long run or keep you from hitting the vending machine before lunch.

Cottage Cheese: This dieter’s staple found popularity for good reason – one half-cup has 16 grams of protein! Sprinkle with some milled flaxseed and your favorite fruit (I hear kiwi is awesome) for a heartier-than-it-looks morning treat. You can even use it to make these breakfast brownies.

Protein pancakes: The eggs are hiding in many varieties of this fitness staple, but you’ll never know it. Try my Vanilla Coconut Protein pancakes. Make a big batch on the weekend and reheat throughout the week for a quick breakfast. (more…)

Fat Fix: Getting Your Omega 3s Back in Balance

By Janis Jibrin, M.S., R.D., Best Life lead nutritionist

How’s your fat? Don’t worry—I’m not talking about your thighs or belly. I’m referring to the fat on your fork. You’ve heard about all the great things omega-3 fats can do for you, including boosting your mood, keeping your brain sharp and reducing your risk for heart disease. One reason for its stellar health creds: It fights chronic inflammation. But it can’t do its job if it’s outnumbered by its chief rival—omega-6 fats.omega 3

These two polyunsaturated fats compete for entry into your cells, and for most Americans, omega-6 is winning handily. Our bodies evolved to thrive off an omega-6 to omega-3 ratio anywhere from 1:1 to 4:1. Instead, the ratio is 16:1 or higher. That imbalance may literally be killing us.

Where does all the omega-6 come from? Soybean oil is a major source; processed and fast foods are rife with it, and it’s the oil in “vegetable oil” sold in the supermarket. Meanwhile, we eat very few omega-3 rich foods, like fatty fish, chia seeds and flaxseed.

Here’s how to get back in balance: (more…)

Chia Bar Battle and a “No Bake Cookie” Chia Bar Recipe

Not all chia seed bars are made equal. We realized this in a recent taste test where we faced Health Warrior Chia Bars with Chi Innovations Chi Bars to see which one came out on top.

So what’s the big deal about chia seeds? For starters, one 16 ounce bag contains the same amount of Omega-3 fatty acids as 10 pounds of salmon. Yes, 10! As Health Warrior points out, Omega-3s are essential for brain function and cell and tissue growth. One pound of chia seeds also contains the same amount of protein as three pounds of tofu, and the same amount of fiber as four pounds of oatmeal. That’s a lot of nutrients in a tiny package.

Our competitors both tout the superfood chia seed as their star ingredient, but beyond that the two brands are worlds apart. Let’s dig into what makes them unique. (more…)

3-Ingredient Strawberry Chia Seed Jam

If you’ve heard of chia seeds but are still unsure how to use them, this is the recipe for you. It’s a simple, 3-ingredient strawberry jam that’s so easy a kid could make it! Plus, it can be modified to suit your taste in just about every way, be it with different fruits or making it extra sweet, thick or thin.

I whipped this batch up one night last week and couldn’t wait to dig into it the next morning over some whole wheat toast. The result was perfect – thick, subtly sweet and not too tart. Plus, the chia seeds provided a subtle crunch and creamy thickness that I just adored. That’s the power of chia seeds – they absorb up to 10 times their weight in water, lending themselves perfectly to this jam.

(more…)

Manhattan Mud Oatmeal Cookies with NY Superfoods Chia Kind Butter

We get a lot of yummy stuff sent to us. I mean, sometimes the office looks like the world’s healthiest pantry. We’re not complaining by any means! But once in a while we get something that we can’t wait to share with you. This week was one of those times, when a box from New York Super Foods arrived full of their ChiaKindButter. One bite was all we needed to be downright obsessed!


Catherine and Jason met at a 10K and fell in love. Then, with a mutual love for natural foods that taste good they launched New York Super Foods, which makes a variety of products using chia seeds, which are just about one of the healthiest things you can eat. They have hydration properties, loads of protein and omega-3 fatty acids, they are high in fiber, and have a delightful little crunch that’s perfect in just about anything you add them to. Like their Chia Chargers.

Chia Chargers were their answer to a healthy, natural, great-tasting post-workout snack. When no one else offered what they wanted, they made it themselves, and they were such a hit they started selling them. They have four flavors: original granola flavor, xpresso, agave nectar, and paprika. Dense, filling, and chewy, they’re completely satisfying and one little 100-calorie nugget is all you need. The ingredients are completely recognizable and include things like chia seeds, peanut butter, agave nectar, sunflower seeds, blueberries, oats, and cranberries. (more…)