We were couch surfing during COVID restrictions, stuck in Australia waiting to get back to the boat. When my son Alex went to New Zealand to visit family, we had the house to ourselves for ten days… bliss.
While rummaging around in a cupboard, I found a container of protein powder with only half a cup left. I decided this was an excellent opportunity to make protein balls. Trying to include foods high in protein, I came up with the following recipe.
Ingredients
1 avocado, mashed 2 tablespoons runny honey (add more if you want them to be sweet) 4 tablespoons water 1/4 cup chia seeds 1/2 cup chocolate flavoured protein powder 1/2 cup *LSA 1/2 cup coconut flour 1/4 cup cocoa 1/4 cup cashews, roughly chopped shredded coconut (optional)
Method
Mix together the avocado, honey and two tablespoons of water. Add the chia seeds, mix well and allow to sit for a couple of minutes. Add protein powder, LSA, coconut flour, cocoa and cashews.
Mix well. The dough is quite firm. Roll into balls and coat the balls with coconut if desired. Refrigerate.
About the ingredients
Avocado – nutrient-rich and high in protein compared to other fruits, also full of good fat. Coconut flour – high in protein and fibre and low in carbs. *LSA – Linseed, Sunflower Seed and Almond – high in protein and iron, also has good fats (omega 3 and 6). Cashew – rich in protein, low in sugar and high fibre, also has good heart-healthy fats. Cocoa – low in fat and sugar and rich in phytonutrients.
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Pudding for breakfast? Yes, please! I love this delicious, super nutritious breakfast dish. What’s not to love? I love how easy it is to make; I love how tasty it is, and I love how simple it is to dress it up and add different flavours. I also love that this breakfast is packed full of superfood goodness. This is my simple recipe for Chia Seed Pudding and a few simple modifications to add variety as well as ideas to increase the fibre!
Layered chia seed pudding with chopped mango.
Before we look at the recipes, please note I have not added any sweetener. This is precisely how I like it. However, it is simple to make this ‘pudding’ sweeter. Experiment with adding honey, maple or sugar syrup.
Making it even easier! I don’t know about you, but I love things to be simple in the morning. I am a morning person, but I like to sit with the computer, write and drink tea. That is when my brain is at its best, and I get the most done. So having breakfast prepared and ready to eat is super handy. I also have a ready-mix of chopped nuts, seeds and coconut, which I keep in an airtight container. This makes topping my chia breakfast pudding quick and easy!
Chia Seed Pudding with blackberries and natural yoghurt
Basic Chia Pudding
Serves 2
Ingredients
1/4 cup Chia seeds
1 cup milk – almond milk, coconut milk or cows milk
Method
Mix the chia seeds and milk well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix again with the fork, cover and refrigerate for several hours or overnight.
I refrigerate mine overnight. It will keep in the fridge for a few days. So I make several breakfast puddings at one time.
*Alternatively, you can mix as above and pour into individual serving dishes (after the second mix) before refrigerating.
To serve
Divide the chia seed pudding between two serving dishes and top with yoghurt, berries and nuts and seeds. Get creative!
Chia seed breakfast pudding set in individual bowls and topped with yoghurt, blueberries and a nut and seed mix
Some of our favourites!
Choc Berry
1/4 cup Chia seeds
1 cup almond milk
2 Tablespoons of cocoa
Fresh or frozen berries
Mix all ingredients well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix again with the fork, cover and refrigerate overnight. Serve topped with berries, nuts, seeds and desiccated coconut.
Choc berry chia pudding topped with coconut, nuts and seed… the seeds and nuts are full of goodness and help make this a filling breakfast
Choc Coconut
1/4 cup chia seeds
1 cup of almond milk
1 teaspoon vanilla essence
1 Tablespoon cocoa
1 Tablespoon coconut
Mix all ingredients well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix again with a fork, cover and refrigerate overnight. Serve topped with coconut, and chopped nuts.
Tropical Fruit Salad
1/4 cup chia seeds
1 teaspoon vanilla essence
1 cup almond milk
Mix all ingredients well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix again with a fork, cover and refrigerate overnight. In the morning I layer chia seed pudding and chopped tropical fruit (mango) in several layers. Top with tropical fruit such as mango, dragon fruit, passionfruit, pineapple and banana.
Chia seed pudding with tropical fruit
For a bigger fibre hit, I use Psyllium.
Banana Berry
2 Tablespoon chia seeds
180ml almond milk
1/2 cup water
3/4 – 1 cup mashed ripe bananas
1 tablespoon desiccated coconut
2 tablespoons psyllium husk
1 teaspoon vanilla essence
Mix all ingredients well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix well again with a fork, and pour into serving glasses. Cover and refrigerate overnight. Top with berries and yoghurt, a sprinkle of coconut and seeds.
Mix all ingredients well with a fork, breaking up any lumps, then leave to sit for 10 minutes. Mix again with the fork, cover and refrigerate for several hours or overnight. I then serve this in bowls topped with banana, coconut, seed and nut mix.
Chocolate Chia Seed Pudding with Banana
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Dwayne and I are trying to shed a bit of weight by cutting out our carbohydrates (i.e. rice, potato, pasta and bread, as well as most fruits). We are eating a lot of vegetables but it is not quite enough fibre for my loopy gut. So I have come up with a high fibre treat. This recipe is an excellent source of fibre, in fact, every ingredient has significant fibre, it also has a lot of good fats and antioxidants.
This slice is packed full of superfoods! However, I haven’t made it very sweet (it is perfect for my taste buds), so adjust it to suit your needs. It is easy to add a bit of sweetness by adding a couple of tablespoons of honey. If you add the honey just reduce the amount of almond milk a little.
1/2 cup almond meal
1/2 cup psyllium
1/2 cup cocoa or cacao
1/4 cup coconut flour
1/4 cup flaxseed meal
1/4 cup chia seeds
1/4 cup walnut and/or hazelnuts, roughly chopped
1/4 cup desiccated coconut
1/4 cup goji berries
1/2 cup tightly packed pitted prunes (I used 24 “sunset brand” prunes)
1 and 1/4 cups almond milk
Method
Place the dry ingredients (including nuts, coconut and goji) in a bowl and mix well breaking up any lumps.
Place the prunes and the almond milk into a food processor and give it a whiz. I blend until well chopped but still has biggish lumps of prune.
Mix the prune and almond milk with the dry ingredient. Mix it very well, ensuring all dry ingredients become moist. Set aside for 10 minutes.
Press the mixture into a 15cm x 24cm tray or similar (lined with baking paper) and refrigerate for several hours before cutting into slices.
Store in an air-tight container in the fridge.
About the ingredients
Almond meal – is a good source of fibre, high in protein (21% by weight), low in carbohydrates, high in Omega-6 fats and gluten-free.
Coconut flour – high in fibre and gluten-free.
Flaxseed meal – high fibre and protein. Flaxseed also has lots of good fats – Omega-3 and Omega-6. It is gluten-free.
Psyllium – an excellent source of fibre and is gluten-free.
Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.
Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.
Hazelnuts –Â contain beneficial dietary fibre, vitamins and minerals and is an excellent source of vitamin-E. Is gluten-free.
Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre). High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.
Desiccated coconut – essential nutrients and high in fibre. Contains saturated fat which makes it very filling. Also gluten-free.
Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.
Almond milk – unsweetened almond milk – lactose-free and gluten-free.
Prunes – high in dietary fibre, and a rich source of nutrients and antioxidants. Also gluten-free.
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I am always trying to formulate ways of adding more fibre to my diet. Dietary fibre prevents constipation and is excellent for weight loss as it makes you feel fuller. However, the benefits are far more significant than that alone. Did you know that high fibre diets reduce blood pressure and inflammation and may prevent colorectal cancer?
Adults need 30g of fibre a day. So I set to work selecting high fibre ingredient to blend into a delicious fruit and nut bar.
I first made this recipe with 1/4 of a cup of dried fruit and I had a couple of people tell me it wasn’t sweet enough. I don’t have a sweet tooth so it was perfect for me. I made a second batch with more fruit and it was better received by the friends who have a sweet-tooth. I, on the other hand, found it a little too sweet and will go back to using only a 1/4 of dried fruit. So you may want to play around with the amount of fruit you use (ingredient six**). If you like very sweet start with 1/2 a cup of fruit etc. You can always add a little honey for sweetness also.
Ingredients
3/4 cup LSA* 1/2 cup desiccated coconut 1/2 cup chia seeds 1/4 cup roughly chopped walnuts 1/4 – 1/2 cup mixed dried fruit** (cranberries, blueberries, goji etc) 1/4 cup cocoa or cacao 2 Tbs psyllium 1/2 cup raisins 3/4 cup coconut milk A little dark chocolate to melt to top the slices (optional).
Method
Add the first eight ingredients to a mixing bowl and mix until well blended.
Put the raisins and the coconut milk in a food processor and blend for a minute.
Mix the coconut and raisin into the dry ingredients until well blended.
Press into a tray, sprinkle with coconut and refrigerate for at least 4 hours. Once it is firm slice it into bars. Drizzle with melted chocolate if desired.
Keep refrigerated.
*LSA is a ground mix of linseed, sunflower and almond.
About the ingredients
LSA (Linseed, Sunflower and Almond) – Healthy fats – omega’s 3 and 6, high fibre, vitamins and minerals and it is gluten-free.
Desiccated Coconut – High fibre, iron and minerals (gluten-free).
Raisins – High fibre, iron, calcium and anti-oxidants (gluten-free)
Psyllium – an excellent source of fibre and is gluten-free.
Chia seeds – high in fibre and good fats – omega-3 fatty acids, antioxidants, high protein (14% by weight) and gluten-free.
Goji berries – good source of fibre and protein, contains vitamins, minerals and antioxidants… and gluten-free.
Cocoa – high in fibre, vitamins, minerals and antioxidants. It is also gluten-free.
Walnuts – low Carbohydrates (and most carbs in the walnuts are fibre). High in good fats omega-6 and Omega-3, and contains huge amounts of antioxidants. Walnuts contain many vitamins and minerals and are gluten-free.
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How these balls came about… I use prune a lot in my bliss balls because it is high in fibre. Dwayne’s favourite bliss balls (that I have made so far) are the rum and raisin. Since the rum and raisin balls are not as high in fibre as the prune balls, I decided to add rum to a prune-based bliss ball to see if Dwayne would like it a little better, thereby making a ball we both enjoy!
These are decadent, tasty little treats with lots of superfood goodness and a hint of the naughty rum!
So this is what I came up with…
Ingredients
3/4 cup rolled oats
1/2 cup psyllium
1/2 cocoa
1/2 cup walnuts, roughly chopped
1/4 cup hazelnuts, roughly chopped
1/4 cup goji
340g pitted prunes
1/2 cup rum
1/4 cup mixed dried fruit (blueberries, cranberries, cherries, raisin)
Method
Grind the oats in a food processor until fine. Add the oats to a large mixing bowl with the psyllium, cocoa, walnuts, hazelnuts and goji berries. Mix well and set aside.
Put the prunes and the rum in the food processor and blend until it is mushy.
Add the prune mix and the 1/4 cup mixed dried fruit to the bowl with the dry ingredients, and mix well using a large spoon. Once you have it well blended, roll the mix into small balls (25 – 30).
Will store in the refrigerator for up to two weeks.
About the Ingredients
Oats – High in fibre, helps lower cholesterol and is high in antioxidants.
Prunes – excellent source of fibre, vitamins and minerals.
Psyllium Husk – fibre! and can help manage cholesterol levels.
Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.
Goji Berries – a good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.
Walnuts – omega-3 fats and high amounts of copper, manganese, molybdenum, and biotin.
Hazelnuts – high in nutrients and antioxidants.
Rum –  flavour… yum yum!
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These bliss balls are rich, moist, decadent and very, very tasty. Full of nutritional goodness, they are nonetheless a high energy treat. Just perfect for when you have a long day of sailing ahead of you! (Did you know we live on a boat?)
Ingredients
1 1/4 cup almond meal
1/2 cup cocoa
1/4 cup psyllium
1/4 cup chia seeds (I used mixed black and white)
1 3/4 cups firmly packed raisins
1/2 cup gold rum
Method
Place the almond meal, cocoa, psyllium and the chia seeds in a bowl and mix well. Add 1/4 cup of raisins and mix again.
Put the remaining 1 1/2 cups of the raisins in a blender, add the rum and blend well.
Add the raisin and rum mix to the bowl. Using a large spoon mix the wet and dry ingredients until well blended.
With damp hands roll raisin mix into balls and refrigerate.
They will keep in the fridge for a couple of weeks.
About the Ingredients
Psyllium Husk –Â fibre! and can help manage cholesterol levels.
Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.
Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.
Almond Meal – high in protein, monounsaturated fatty acids, dietary fibre, antioxidants, vitamins like riboflavin. Lowers cholesterol and help prevent heart disease. Supports healthy brain function and maintains healthy skin.
Raisins – loaded with fibre, potassium, iron and other essential nutrients (polyphenols, antioxidants, flavonoids) etc
Rum –Â flavour… yum yum!
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I made these decadent little morsels for a treat. Still packed full of goodness and superfoods, they make eating food in which you know all the ingredients much easier; and they are much better for you than a biscuit or piece of cake!… and I add extra fibre to my bliss balls in the form of psyllium and chia seed.
These bliss balls are delicious and they are an easy snack to grab from the fridge when you are under sail (Trippin’ Turpins).
Ingredients
1/2 cup rolled oats 1/2 cup cocoa 1/2 cup almond meal 1/2 cup brazil nuts, chopped 1/2 cup goji berries 1/4 cup chia seeds 1/4 cup psyllium husk 340g pitted prunes 4 Tbs Cointreau or juice or water
Look at all the yummy goodness in these decadent bliss balls!
Method
Soak the goji berries in the Cointreau or juice/water and set aside for about 20 minutes.
In a food processor add oats and blend well. Then add the cocoa, almond meal, psyllium and chia seeds, and give a quick blend.
To the food processor, add the prunes and the liquid strained from the goji berries – reserve the berries. Blend until mixed well.
Put the mix into a large bowl and add the chopped brazil nuts (I wanted them quite chunky so I used a knife to chop them) and the reserved goji berries.Â
Now mix well using a large spoon and squishing and spreading until the berries and nuts are incorporated with the processed mix!Â
Using slightly wet hands, roll the mix into small balls. Makes 25-30.
Store in refrigerator. Will keep in the refrigerator for two weeks.
About the Ingredients
Oats – High in fibre, helps reduce cholesterol and is high in antioxidants.
Psyllium Husk – fibre! and can help manage cholesterol levels.
Chia Seeds – massive amounts of nutrients with very few calories! Excellent source of fibre and antioxidants. High in protein and omega-3 fatty acids and helps lower the risk of heart disease.
Cocoa –  rich in minerals such as iron, magnesium and calcium. Has anti-inflammatory, anti-allergenic, anti-carcinogenic and antioxidant qualities. Can also aid in lowering blood pressure.
Almond Meal – high in protein, monounsaturated fatty acids, dietary fibre, antioxidants, vitamins like riboflavin. Lowers cholesterol and help prevent heart disease. Supports healthy brain function and maintains healthy skin.
Brazil nuts – High in selenium. The ‘super’ benefits of Brazil nuts also include,  anti-inflammatory, anti-cancer and will increase your bliss, hence Bliss Balls! This is due to the Selenium which has been scientifically proven to lift the mood and prevent depression.
Goji Berries –Â a good source of protein, calcium, dietary fibre, vitamins A & C as well as iron, and high in antioxidants.
Prunes – excellent source of fibre, vitamins and minerals.
Cointreau – well it is just yummy!
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Gourmet from the galley! 