Pan con Mantequilla de Maní, frutas y CHIA / Fruity Peanut Butter Chia Breakfast Sandwich

This sandwich has everything you need to feel energized and full for your day of watching college basketball while jotting down donut recipe ideas and snuggling your kitteh after a rough trip to the vet.

Fruity Peanut Butter Chia Breakfast Sandwich
Serves 2 

 Ingredients:

• 1/4 cup unsweetened coconut flakes
• 3 tablespoons smooth peanut butter
• 1 tablespoon maple syrup
• 4 slices bread or bagel
• 1/2 cup sliced strawberries
• 1/2 banana, sliced
• 2 tablespoons golden raisins
• 2 teaspoons chia seeds

Place the coconut in a skillet over medium heat and cook until the coconut begins to turn golden brown. Stir frequently, as the coconut tends to burn quickly.

In a small bowl, stir together the peanut butter and maple syrup.

If you want, toast your bread or bagel.

Spread the peanut butter + syrup mixture on top of your bread.

Place the strawberries on top of the peanut butter, then add the bananas.

Sprinkle with the golden raisins, chia seeds and toasted coconut.

Enjoy!

-
 

Este sándwich tiene todo lo que necesita para sentirse con energía y completa para su día

Sandwich de crema de cacahuate con fruta.
sirve 2
 

  Ingredientes:

•      1/4 taza de coco rallado sin azúcar
•      3 cucharadas de mantequilla de maní( crema de cacahuate) suave
•      1 cucharada de miel de maple
•      4 rebanadas de pan 
•      1/2 taza de fresas en rodajas
•      1/2 plátano, rebanado
•      2 cucharadas de pasas de oro
•      2 cucharaditas de semillas de chía

Coloque el coco en una sartén a fuego medio y cocine hasta que el coco empiece a dorarse. Revuelve con frecuencia, ya que el coco tiende a quemarse rápidamente.

En un tazón pequeño, mezcle la mantequilla de maní y miel de maple.

Si deseas puedes tostar el pan o bagel.

Extienda la mezcla + jarabe de mantequilla de maní en la parte superior de su pan.

Coloque las fresas en la parte superior de la mantequilla de maní, a continuación, agregue los plátanos.

Espolvorear con las pasas de oro, las semillas de chía y coco tostado.

Provechito!

Aderezo de CHIA / Lemon CHIA dressing

Lemon CHIA Dressing / Aderezo de Limón y CHIA

Ingredients 1 C farro (or quinoa for gluten free), rinsed and drained 
Juice from 1 large lemon (about 5 tbsp)

• 3 tbsp olive oil
• 4 cloves garlic
• ½ a medium shallot
• 1 tsp dijon mustard
• 2 tbsp nutritional yeast
• ¼ tsp  freshly ground black pepper
• 2 tbsp chia seeds
• ¼ C chopped green onion
• ½ C raw pumpkin seeds 
• ¼ C pomegranate seeds 
• 1 pear, cored and diced 
• 4-5 C kale, roughly chopped 

1. Place farro in a small saucepan with 2 C water, a drizzle of olive oil, and a pinch of salt. Bring to a boil, then simmer for 20 minutes.
2. Combine the lemon juice, olive oil, garlic, shallot, dijon and nutritional yeast in a food processor, and puree. Add the chia seeds, stir, and let it sit while you prepare the rest of the salad so the chia seeds have time to expand.
3. Place pumpkin seeds in a small saute pan with a drizzle of olive oil and a pinch of salt over medium heat. Toast, stirring frequently, until seeds become brown and fragrant, about 5 minutes.
4. Toss together kale, cooked farro, pumpkin seeds, pomegranate seeds, and pear. Serve with lemon and chia seed dressing.

Ingredientes 

1 taza de Farro o quinoa sin gluten, enjuagado y drenado.
Jugo de limon ( 5 cucharaditas)

•     3 cucharadas de aceite de oliva
•      4 dientes de ajo
•      ½ a medio echalote
•      1 cucharadita de mostaza Dijon
•      2 cucharadas de levadura nutricional
•      ¼ cucharadita de pimienta negra recién molida
•      2 cucharadas de semillas de chía
•      ¼  Cebolla verde picada  (cebollin)
•      ½ taza de semillas de calabaza crudas
•      ¼ taza de semillas de granada 
•      1 pera, sin corazón y cortadas en dados
•      4-5 C col rizada, cortada en pedazos

1. Coloca el farro en una cacerola pequeña con 2 tazas de agua, un chorrito de aceite de oliva y una pizca de sal hasta llevar a ebullición, luego cocine a fuego lento durante 20 minutos.
2. Combine el jugo de limón, aceite de oliva, el ajo, la cebolla, dijon y levadura nutricional en un licuadora, y el puré. Añadir las semillas de chía, agitar y dejar reposar mientras prepara el resto de la ensalada para que las semillas de chía tengan tiempo para expandirse.
3. Coloca las semillas de calabaza en un sartén con un chorrito de aceite de oliva y una pizca de sal a fuego medio. Mover con frecuencia, hasta que las semillas se convierten en marrón, aproximadamente 5 minutos.
4. Mezcla la col rizada, farro cocido, semillas de calabaza, semillas de la granada y pera. Servir con limón y chía desinfección de semillas.

Lemon Chia Seed Scones / Pan de Limón con CHIA

Change up your morning oatmeal routine by making scones instead, or enjoy them with a cup of coffee as a mid-afternoon snack. There is no wrong time to eat these


 
Recipe
Lemon Chia Seed Scones

vegan, gluten-free, dairy-free
makes 6 large scones

2 cups oat flour (use certified gluten-free oats if necessary)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 cup chia seeds
1 Tbsp coconut flour
1/4 cup coconut oil, hardened in the fridge
1/4 cup honey (or favorite liquid sweetener such as maple syrup)
1 egg (1 Tbsp ground flax + 3 Tbsp water for vegan egg substitute)
1/2 tsp vanilla
1 Tbsp lemon juice
1 Tbsp lemon zest, or orange zest

Directions:
1. Preheat oven to 350 F and line a baking sheet with parchment paper. If making your own oat flour, add two heaping cups of old-fashioned rolled oats to the base of a food processor and process for 10-15 seconds, or until four-like consistency is reached.


2. Add baking powder, baking soda, coconut flour, and salt to the oat flour in the food processor. Process 5 seconds. Add the chia seeds and process 3 seconds.




3. Take coconut oil out of the fridge and break apart into small chunks. Add coconut oil pieces to the food processor and process 5 seconds. Add egg (of flax-egg), honey, vanilla, lemon juice, and lemon zest. Process until just combined.

4. Using a spatula, scrape dough out onto prepared baking sheet. Let sit about a minute to allow coconut flour to absorb some of the moisture. Form dough into a circle, about an inch thick, and cut into six triangles.



Cambia tu rutina de desayuno por un panesito de limón con chia ideal para acompañar con una taza de café a media tarde. Ya que la chia le proporciona un alto nivel nutricional al tradicional pan lo puedes comer a cualquier hora como snack.

Receta de Pan de Chia con Limón

(Rinde para 6 rebanadas )

2 tazas harina de avena (sin gluten)

1/2 cucharadita de levadura

1/2 bicarbonato de sodio

1/4 cucharadita de sal

1/4 taza de semillas de chia

1/4 cucharadita de harina de coco

1/4 taza de aceite de coco

1/4 taza de miel

1 huevo ( puedes usar el sustituto de huevo ) ç

1/2 cucharadita de vainilla

1 cucharada de jugo de limon

1 cucharada de cascahara de limón o de naranja



Precaliena el horno a 350ºF y forra una bandeja para hornear con papel pergamino. Si haces tu propio sabor de avena.
Si haces tu propia harina de avena, agrega dos tazas copeteadas de avena entera para trituralas durante 10-15 segundos, o hasta que se alcance la consistencia deseada.

Agrega la levadura, bicarbonato, harina de coco y sal en la harina de avena que tenemos en el triturador. Mezcla por 5 segundos. Agrega la chia y muele hasta que todos los ingredientes esten incorporados.



Agrega los trozos de aceite de coco a la licuadora y mezcla por 5 segundos. Agrega el huevo o el (sustituto de huevo), miel, vainilla, jugo de limon y la piel de limon. Mezcla todos los ingredientes hasta que se incorporen

Deje reposar alrededor de un minuto para permitir que la harina de coco pueda absorber algo de la humedad. Formar la masa en un círculo, alrededor de una pulgada de espesor, y cortar en seis triángulos. 

Hornear durante 15 minutos. Sacar del horno y con un cuchillo afilado, separa las piezas. Hornear otros 3-5 minutos para permitir que los bordes queden crujientes. Enfriar sobre una rejilla.

CHIA Mexican SEED Pudding

Of all the health-food trends out there, chia seeds are the one we'll never get over. Once a staple of the Aztec and Mayan diets, this mighty wonder-seed is renowned for its, well, everything. Chia contains omega-3s, fiber, protein, antioxidants, and calcium. Evidence suggests myriad health benefits, with chia helping maintain stable blood sugar levels, lower cholesterol, and healthy weight. Doesn't exactly sound like dessert, huh? How wrong you are, friend.

Chia Seed Pudding is one of the simplest recipes you'll ever make. It's a one-bowl, one-spoon, lazy-girl recipe like no other. When chia contacts water, it releases a gel (flavorless, but filled with all that good-for-you stuff listed above). If left sitting, this will come together in a thick, gooey, custard-esque texture, just begging for a fresh-fruit topping. Use milk and you've got a richer, creamier pudding than any Jell-O you've ever had. Chia will take on the flavor of whatever it's mixed with, so feel free to experiment. All you need is a bag of seeds and a bowl, and you've got yourself an afternoon.

Below you'll find the basic recipe for Chia Seed Pudding. Once you've mastered that in the next five minutes, check out our eight favorite flavor variations below. Grab a spoon, and get ready for your new favorite health food.

 

Basic Recipe:

1 1/2 cups milk (coconut, almond, or plain 2%)
3 tbsp maple or agave syrup or brown sugar
1/3 cup chia seeds

In a bowl or jar, mix sweetener into milk. Add more or less to taste, but remember, the flavor will be more sweet before you add the chia seeds (and you can always add more before serving).

Add chia seeds and stir together well, making sure to work out any clumps. If using a jar, simply put the lid on and shake vigorously until well-combined.

Cover and refrigerate for at least four hours or overnight.

Variations:

Chocolate: Add two tablespoons rich cocoa powder to milk.
Vanilla: Add one teaspoon of pure vanilla extract to milk.
Raspberry: Muddle 2/3 cup raspberries in the bottom of the bowl/jar before adding milk.
Coconut: Whisk in 1/4 cup shredded coconut before chilling.
Peanut-Butter: Whisk two heaping tablespoons peanut butter into milk (it might help to heat in the microwave for a few seconds).
Pumpkin: Stir 1/2 cup canned, pure pumpkin puree into milk.
Chai: Mix together 1/4 teaspoon each of cardamom, all spice, and cloves with 1 teaspoon cinnamon. Add to milk. (Cheaters: Just toss in a tablespoon of Chia Tea mix.)
Banana: Slice a banana into bite-sized chunks. Mush half the banana into the bottom of the bowl/jar, continue recipe as instructed, and finish by mixing in remaining chunks before chilling.

Vegan Egg Replacer with Chia Seeds

By now, you have probably heard of chia seeds and their superfood status. But have you tried them? If you haven’t, you really should. Those little seeds are nutrition powerhouses, high in Omega-3’s, fiber and alpha-linolenic acid (ALA). 

 

In fact, the word “chia” comes from the Mayan word for “strength,” since their warriors ate it to stay battle-ready.

There are tons of ways to use chia seeds, but today we bring you this cool way to make egg replacer with CHIA seeds.

It’s really easy to make vegan egg replacer with chia seeds. Just follow the steps below:

 You can double, triple, etc. this recipe as needed.

 

Ingredients

• 1 tablespoon chia seeds
• 3 tablespoons water

Instructions

1. In a spice grinder, finely grind chia seeds.
2. Combine ground chia seeds with water in a small bowl.
3. Let sit for 10-15 minutes, until it forms a thick gel. Use to replace 1 egg.

¿La Chia ayuda a bajar de peso?

Las semillas de chía provienen de una planta que es prima de la menta y el sabio.

Las semillas son una rica fuente ácidos grasos esenciales Omega 3, fibras y una variedad de vitaminas y minerales importantes. Las semillas de chía absorben rápidamente el agua, por lo que se abultan cuando se exponen a los líquidos. Esta característica hace que sean grandes supresoras del apetito. Debido a que las semillas de chía son un alimento, son seguras de consumir incluso en grandes cantidades. Sus propiedades nutricionales hacen que sean una ayuda efectiva para la pérdida de peso.

Gel de chía

Muchas personas que cuidan su peso, o que eligen hacer una dieta saludable, usan gel de chía. Para hacerlo, mezcla 1/3 taza de semillas de chía con dos tazas de agua. Deja que la mezcla se asiente por al menos 10 minutos para formar el gel. Éste durará hasta tres semanas en tu refrigerador. Mezcla el gel en batidos, aderezos para ensaladas o yogur.

Para una alternativa sabrosa, usa jugo de manzana en lugar de agua y come el gel directamente.

Semillas de chía

Las semillas de chía secas se abultarán en tu estómago dejándote una sensación de saciedad. Agrega semillas secas a las ensaladas o a la granola. Cubre tu avena o cereal con semillas de chía. Muele semillas en tu molinillo de café y usa el polvillo para hornear o en sopas.

 

Brote de semillas de chía

Como muchas semillas y frijoles, las semillas de chía brotan en un ambiente húmedo y cálido. Los brotes de estas semillas son un gran agregado para los sándwiches y las ensaladas. Para germinar las semillas de chía, sumerge una tela para quesos en agua. Colócala en un molde para pasteles. 

Rocía semillas de chía sobre la tela para quesos humedecida y luego cúbrelas con una segunda tela. Usa una botella rociadora para humedecer la parte superior de la tela cada día. Busca brotes a diario. Una vez que se formen los brotes, retira la tela superior. Continúa regando suavemente cada día. Cuando aparezcan pequeñas hojas verdes, los brotes de chía están listos para ser consumidos. 

Pérdida de peso óptima con chía

 

Añadir semillas de chía a tu dieta promoverá una pérdida de peso saludable ayudándote a comer menos y a sentirte llena por más tiempo. Come tres cucharadas de gel o media onza (14 gr) de semillas de chía disecadas tres veces por día. Se creativo en la forma de combinar el chía con tus alimentos. Te darás cuenta de que comes menos, tienes una mejor digestión y más energía. La combinación de estas tres cosas te ayudará a comenzar a perder kilos.

Chia Pizza?

This thin crust chia buckwheat pizza base is full of great flavour, high quality nutrition and has a firm texture resembling that of a regular pizza crust. 

It is perfect for those who love pizza and want a healthy twist to the usual carb-heavy versions made from refined flours, yeast and unnecessary amounts of oil.

Ingredients

• PIZZA BASE
• ¼ cup chia seeds (whole)
• ¾ cup water
• 3 tbsp unrefined whole grain buckwheat flour (gluten free)
• 1 tsp oregano, dried
• 1 tbsp pine nuts, chopped
• 2 tbsp pumpkin seeds, chopped
• 1 tsp sea salt
• TOPPINGS
• ¼ cup tomato paste
• 10 cherry tomatoes, halved
• 4 mushrooms, sliced
• 4-5 slices bell pepper, sliced
• small handful fresh basil leaves
• 1-2 tsp oregano, dried
• ½ Spanish onion, sliced
• salt & pepper to taste
• 1 oz goats cheddar cheese, grated
• handful arugula leaves (rucola)

Instructions

1. Combine chia seeds, water, buckwheat flour, oregano & salt and mix well until the mixture starts to thicken up.
2. Add chopped pine nuts and pumpkin seed.
3. Spread out the crust mixture on a piece of parchment paper and form the dough in a round shape. Flatten to about 1 cm for a firm thin crust.
4. Bake at 175°C (350°F) for 30-40 minutes until firm.
5. Remove from oven and add toppings of your choice and bake for an additional 10 minutes.
6. Grate goat’s cheese on top and sprinkle with fresh arugula before serving.

Chia Meatballs Recipe

The following recipe is a flavorful meatball made without egg or grain as a binder.  The chia bulks up with the moisture from the meat and helps the balls keep their shape.  A simple homemade marinara and spiralized fresh zucchini lets the meatballs shine as the star of this meal.

  

1 lb. grass-fed ground beef (recommended no leaner than 85%)

2 T. organic tomato paste

2 cloves garlic, minced

2 t. herbs de Provence (or your fave dried Italian herbs) 

1 t. sea salt

1 t. ground pepper

2 T. chia seeds 

2 t. 100% Pure Avocado Oil, for sauteing

Directions: 

Combine all ingredients except the avocado oil in a large bowl and stir well with a fork.   Let rest for 5-10 minutes so the chia can do it's thing.

Heat a large skillet over medium heat and add the avocado oil.  Scoop 8 balls and pat into a round shape (I used a #20 disher).   Cook meatballs until brown, turning on at least 3 sides.  Move meatballs to a plate to rest (they will not be fully cooked but will finish cooking later in the sauce) and drain all but 1-2 T. of oil from the pan.

 

Easy Marinara

1 medium onion, diced

1 clove garlic, minced

spring of fresh rosemary, chopped

2 T. white wine (or sub juice of 1 lemon)

1/2 c. beef or chicken stock (homemade, if possible) 

1 can organic diced tomatoes

1 can organic tomato sauce

1/2 t. sea salt

1/2 t. ground pepper

Directions: 

Add diced onion to the large saute pan with the residual oil from cooking the meatballs.  Saute until translucent, about 3-5 minutes.  Add garlic and rosemary and cook 1-2 minutes.  Add white wine and stock and scrape down any brown bits left at the bottom of the pan.  Add the diced tomatoes, tomato sauce, salt, pepper, and stir well.  Cook over medium heat until sauce begins to reduce and thicken, about 15-20 minutes (it should be at a strong simmer).  Reduce the heat to medium low and gently add meatballs to the outer edge of the pan.  Cook 5-10 minutes, or until meatballs are cooked through to desired done-ness (10 minutes will ensure no pink inside).

Serve over your favorite spiralized veggie 

Source: http://barerootgirl.com

How can you use Chia Seeds?

The tiny and humble chia seed, despite being truly old-school (it was an important part of the Aztecs’ diet).

Here are some excellent ideas for how to start incorporating chia in into your own eating routine.

1. Lemon Chia Seed Scones with Sweet Lemon Glaze 

2. Raspberry Chia Seed Jam

3. Grain-Free Chia Buckwheat Pizza

Get this recipe here

4. Kale & Farro Salad with Lemon Chia Dressing

5. Chia Meatballs with Easy Marinara Sauce

Get this recipe here

Coconut Cacao Chia Smoothie Recipe

  Want to really impress your family and friends?

Cacao Coconut Chia Smoothie Recipe:

- 1 cup unsweetened, organic coconut milk
¼ cup raw cacao nibs
1 tablespoons chia seeds
1/3 cup (approximately 1 small) frozen banana
Sprinkle of cinnamon
Add cacao nibs and blend on high speed, to a fine powder. Add all remaining ingredients and blend until silky smooth.

No sugar, no sugar substitutes, good fat, protein, minerals…does a body good. Enjoy.

¿Quieres impresionar a tu familia y amigos con un Smoothie fuera de lo normal y sumamente delicioso?

Smoothie de Cocoa, Coco y Chia

- 1 taza la leche vegetal de coco 

- ¼ de cacao 

- 1 cucharada de  chia 

- 1  plátano congelado ( si no esta congelado puedes añadir hielos)

- Canela 

Añade el cacao, la chia la leche de coco y licua a alta velocidad, agrega el plátano congelado o si no esta congelado puedes sustituir por 1 taza de hielo. Mezcla todos los ingredientes y a la hora de srvir agrega la canela.

Recuerda no agregar azúcar. ¡Provechito!  Nos avisan que tal les salió.

¿Como se come la semilla de CHIA?

Las semillas de chia son fáciles de digerir, sus nutrientes son rápidamente asimilados por el organismo. La forma más común de comer chía es mezclando las semillas con agua, zumo o algún alimento líquido, pudiendo absorber muy rápidamente en menos de 10 minutos una gran cantidad de líquido entre 9-12 veces su volumen. 

 

Se formará un gel que puedes agregar a los batidos, mezclar con aliños de ensaladas, postres o simplemente tomarlo a cucharadas. Para hacer la receta del gel mezcla 1/3 de una taza de semillas más 2 tazas de agua y remueve.

 Lo puedes almacenar en la nevera y utilizarlo cuando quieras.

También puedes añadir a ensaladas los brotes tiernos de semillas de chia, son fácilmente digeribles y cargados de vitaminas y minerales. O puedes espolvorear las semillas directamente sobre las ensaladas o añadirlas a los cereales o lácteos, o molerlas para agregar a batidos, sopas, etc.

Uno de los últimos descubrimientos de la industria panadera es el potencial de las semillas de chia como ingrediente en productos de panadería. "Las muestras adicionadas con chia aumentan el contenido de proteínas, lípidos y fibra dietética del producto final", destaca la investigadora Monika Haros del Instituto de Agroquímica y Tecnología de Alimentos (IATA-CSIC).

Para obtener los mayores beneficios para la salud las semillas de chía mejor consumirlas en su forma natural, en lugar de consumirlas en forma de aceite o suplemento. Como las nueces, son bajas en grasas saturadas y no contienen colesterol, pero como todos los frutos secos y semillas son más densos en calorías, por lo que es importante consumirlas con moderación.

Vanilla Bean Chia Pudding with Fresh Mint and Mango.

Ingredients:

 

- 2 cups unsweetened vanilla almond milk
- 1/3 cup + 2 tablespoons chia seeds
- 1 tablespoon vanilla bean paste
- 1 pinch of salt
- 1 mango, chopped
- 2 to 3 ounces of dark chocolate, chopped
- 2 tablespoons roasted pistachios, chopped
- 1 handful of fresh mint, torn
- a drizzle of honey, if desired

Directions:

In a large bowl, whisk together the milk, chia seeds, vanilla bean paste and salt until combined. Cover the bowl with plastic wrap and place it in the fridge to chill and thicken, for about 2 hours or even overnight.

When you're ready to eat the pudding, spoon it into 4 or 6 glasses or jars of your choice. Cover the top with mango, a sprinkle of dark chocolate, a sprinkle of pistachios and fresh mint. Drizzle with a bit of honey and eat.

Note: if you want your pudding sweeter, you can use a sweetened almond milk or add honey to the actual pudding when mixing it up. When I make the pudding, I portion it into jars and cover with plastic wrap, keeping them in the fridge, I add the toppings each time before eating one.

 [inspired by giada's feel good food]

What's chia?

Chia, or Salvia hispanica L, is a member of the mint family from Mexico and South America. The flowering plant can sprout in a matter of days, but chia's appeal is in the nutritional punch of its tiny seeds.

With more omega-3 fatty acids than salmon, a wealth of antioxidants and minerals, a complete source of protein and more fibre than flax seed, the seeds have been dubbed a "dieter's dream", "the running food", "a miracle", and "the ultimate super food", by advocates and athletes.

What's in 100g of chia?

• Protein: 20.7g
• Fat: 32.8g
• Carbohydrate: 41.8g
• (of which fibre is 41.2g)
• Calcium: 714mg
• Iron: 16.4mg
• Niacin (B3): 613mg
• Thiamine (B1): 0.18mg
• Riboflavin (B2): 0.04mg

Source: Nutritional Science Research Institute

To some the seeds taste utterly bland, but to others there is a slight nutty flavour. It also can seem expensive compared with other seeds and nuts.