Posts Tagged ‘chia seeds’
It’s Real Food Friday! Similar to Meatless Monday, this is a call to action. Food Mythbusters is asking individuals to pledge to eat food that is real. What constitutes real? According to Food Mythbusters real food is sustainably and ethically raised from workers and food producers that are paid and treated fairly.
We wholeheartedly believe in eating real food, and encourage people to be conscious about what they’re eating Friday (and everyday). Consider taking the pledge and being mindful about your diet today and throughout the weekend. It’s surprising how good you feel after eating whole, real foods.
To kick off this Real Food Friday we’re giving you a recipe for overnight oats. This is a great raw, vegan breakfast idea that involves little to no work. We’ll be getting in more strawberries this afternoon (fingers crossed) so you can add the spiced strawberry sauce to the oats to amp up the flavor.
This recipe is from My New Roots, a blog full of real food recipes that will keep you busy and inspired for days.
Over Night Oats with Spiced Strawberry Sauce
From: My New Roots
Over Night Oats
- 2/3 cup oats or any other whole, rolled grain
- 1 cup milk of your choice (almond, soy) or water
- A dash of freshly squeezed lemon juice (1/2 tsp.)
- 2 Tbsp. chia seeds
Spiced Strawberry Sauce
- 2 pounds strawberries
- Zest of 1/2 orange
- 2 cardamom pods
- 1 star anise
- 1 black peppercorn (optional)
- 1 pinch of sea salt
- 1/4 tsp. ground ginger
- 1/4 tsp ground cinnamon
- 1 Tbsp raw honey or agave
You can start by making the spiced strawberry sauce. Wash and cut the strawberries in half, or into quarters depending on their size. Place in a large jar or container. Add all the other ingredients and using a muddler or a large spoon, smash the berries extracting their juices, but leaving some of them whole. Be sure to crush the whole spices too (you may want to use a mortar and pestle before placing them in the jar).
Cover with an airtight lid and place in the fridge to marinate for at least an hour. It will keep for a week.
Now you can move on to the overnight oats. All that you have to do for this is fold all the ingredients together in a jar or bowl and place in the fridge overnight. In the morning, remove the oats from the fridge and let stand at room temperature for 10 minutes if desired. Layer in more milk, yogurt and the spiced strawberry sauce. Enjoy!
Bulk food can be intimidating. The choices! The preparation! The unknown foods! It can be a daunting experience, but the benefits outweigh the anxiety.
Shopping bulk allows you to get just the right amount of food, reducing your food waste. Add on the bonus of not having to use any packaging, and shopping in the bulk section gets a gold star. Not only that, but bulk introduces you to products you might not otherwise buy.
Case in point, buckwheat groats. These little guys are fruit seeds that are related to rhubarb (who knew?) and are a great substitute for grains for those people who are wheat sensitive or intolerant. Buckwheat is an excellent source of manganese and magnesium and a good source of iron, calcium and selenium. A little super food, this is another one to add to the list of foods protecting you against heart disease.
But what to do with it?
Taking on the challenge, I discovered the wonder of raw, vegan buckwheat breakfast porridge (thanks to the wonderful blog Oh She Glows). Similar to overnight oats, this porridge is served cold. The extra kick of chia seeds combined with the taste of cinnamon and agave made for a healthy and delicious breakfast option.
The best thing about it? You don’t even have to attempt to cook the groats! You just soak them for an hour (or overnight if you have the time) and blend all the ingredients together.
I topped mine off with some frozen berries I had lying around and some toasted unsweetened coconut. You can eat yours plain, throw in some fruit you have around the house or if you’re feeling extra adventurous, throw in some peanut butter and cocoa powder.
Raw Buckwheat Porridge
From Oh She Glows
- 2 cups raw buckwheat groats (soaked in water for minimum of 1 hour or overnight)
- 1.25 cups non-dairy milk
- 2 tbsp chia seeds
- 1/4 cup agave
- Pinch of salt
- 1 tsp pure vanilla extract
- 1 tsp cinnamon
In a bowl, pour 2 cups of raw buckwheat groats and 4 cups of water. Soak for at least 1 hour overnight. After soaking, rinse well in a strainer several times.
Place buckwheat groats in food processor or blender, along with the milk, chia seeds, and vanilla. Process until combined and slightly smooth. Now add in the sweetener and cinnamon to taste.
Scoop into bowls or parfait glasses and add your desired toppings and mix-ins. Serve immediately cold. Place leftovers into fridge and enjoy for the next few days.
Look what I made for in.gredients! And check out that price!
I’m so proud to roll out this in-house salad, made from local, farm-fresh ingredients. At .60/oz you can fill a bowl for around 3.00, and you know it’s made with love.
Why is the price so important? Here on the Eastside of Austin, there are few options for local, healthy, farm-fresh foods that are affordably priced. Especially foods that are raw and vegan (or bee-gan if you eat honey.) This salad is prepared from items we have in-store and you can get a bowl for less than 3.00.
As we continue to grow, we want to make sure in.gredients meets the needs of the Eastside community. So, we are rolling out a new in-house salad each week. Made from in.gredients that are available at the store, this salad is packed with nutrition.
Here is what you will find in our Mighty Green Salad: kale, mesclun, arugula, mustard greens, beets, peppers, raisins,sunflower seeds, chia seeds, olive oil, honey and garlic salt. Basically, a whole lot of goodness.
You can find a similar in-house recipe here.
This salad is particularly exciting for me because it has one of my favorite in.gredients: chia seeds.
I LOVE chia seeds. Known as an aztec superfood, they were carried by Aztec runners to keep them fueled. And they are still used by ultra-marathoners today. They’re from a species of a flowering plant in the mint family native to central and southern Mexico and Guatemala. They are packed full of vitamins and minerals like iron, calcium and omega-3 fatty acids.
They can be used in a variety of recipes including smoothies, salad dressings, or put directly into your water. They adapt to the taste of whatever you put them in, and they’re gelatinous. They’ll expand once added to liquid, which some people claim helps you feel fuller sooner, aiding with weight-loss.
If you are as excited as I am about chia seeds, check out this article for more information.
Post by: “TK” tanya karakashian tunchez
We’re adding in-house salad to our menu!
This week, our lovely TK made a vegan, raw kale salad packed full of super foods.
It’s the kind of salad that will probably leave you feeling like a super-hero for the rest of the day.
Kale and chia seeds… Need we say more?
And at only $.60 an ounce, you can get a bowl of salad for about $3.00- talk about an incentive to eat healthy.
in.gredients In-house Kale Salad
in house recipe from TK
- 1 bunch JBG kale ($3.00 a bunch)
- 1/2 pound of Tecolote bell peppers ($4.50 a lbs- $2.25 for 1/2 pound)
- 2 lemons ($2.00 a lbs, $1.50 for 2 lemons)
- 2 tbsp honey ($.44 for 2 tbsp)
- 2 tbsp chia seeds ($.56 for 2 tbsp)
- 2 tbsp sunflower seeds ($.24 for 2 tbsp)
- 4 tbsp raisins ($.38 for 1/4 cup)
- 2 tbsp olive oil ($.81 for 2 tbsp)
- garlic salt (to taste)
Approximate total for in.gredients: $9.18
Approximate per person for a family of four: $2.30
First things first, wash and de-stem your kale. You will want to take some time to massage the kale to tenderize it.
Cut up the bell peppers, and toss the veggies with the chia seeds, sunflower seeds and raisins.
To finish off the dish, combine the olive oil, lemon juice, honey and garlic salt and toss with the salad. Then enjoy. This salad will keep well (covered) for a couple of days in the fridge.