Tag Archives: fruit

Chia Seed Pudding

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!

Chia Seed Pudding Superfood Nutritional High 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 Superfood Nutritional High Fibre
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!

Some of our favourites!

Choc Berry

1/4 cup Chia seeds
1 cup almond milk
2 Tablespoons of cocoa

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 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.

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.

Chia Seed Pudding Superfood Nutritional High Fibre

Banana Choc

2 Tablespoon chia seeds
180ml almond milk
about 1/2 cup mashed ripe bananas
2 tablespoons desiccated coconut
2 tablespoons psyllium husk
1 teaspoon vanilla essence
2 Tablespoons cocoa

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.

Chia Seed Pudding Superfood Nutritional High Fibre
Chocolate Chia Seed Pudding with Banana

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Chia Seed Pudding Superfood Nutritional High Fibre

Chia Seed Pudding Superfood Nutritional High Fibre

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Powerstart Fruit & Nut Bars

I first discovered Powerstart a few months ago when a friend, who joined us sailing, bought a bag of Powerstart along for his breakfast. I was instantly intrigued. I love the idea of superfoods and try to include as many as possible in my diet. What can be better than a food packed full of nutrients! Almost immediately, I was formulating ideas of things I could do with this product. Obvious bliss balls were forefront in my mind, as were fruit and nut bars. This is my first creation using Powerstart. I used the Cacao Powerstart for this recipe. To see what other flavours they have click here.

“Powerstart was formulated to be the most nutritionally dense breakfast possible, attaining the highest possible amounts of protein, omega fats and anti-oxidants” 
Jason Olderoy – Naturopath & Founder of Powerstart

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 enjoy a sweet treat or two. 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.

Powerstart Fruit and nut Bar1.1

Ingredients

1/2 cup Powerstart
1/2 cup LSA*
1/2 cup desiccated coconut
1/4 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 if desired, to top the slices.

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.

Powerstart Fruit and Nut Bar #recipe #highfibre #nuts #seeds #almondmeal #superfood

About the ingredients

Powerstart (Cacao) –   This mix includes, flax seeds, chia seeds, macadamia nuts, cacao nibs, goji berries and pomegranate powder. For a full list of ingredients click here.  High in protein, omega fats, anti-oxidants and it is gluten-free.

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.

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.

Do you like this recipe? Please share with social media and pin using the image below… thank you!

Powerstart Fruit & Nut Bars

Want more yummy recipes like this?

CHOCO HIGH FIBRE SLICE

FRUIT AND NUT RUM BALLS

APRICOT AND COCONUT BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

RUM AND RAISIN BLISS BALLS

POWERSTART FRUIT & NUT BARS


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Lime Panna Cotta

OMG! I love this dessert. Zesty and fresh, creamy and delectable! AND so easy to make. It really is a decadent indulgence which has been a hit at my dinner parties. On a boat? Believe me this is so easy to make as long as you can refrigerate the panna cotta. Another tip is make one large panna cotta instead of individual ones if it is easier for you to store in your fridge.

PannaCottaLime

Ingredients

600ml cream
200ml milk
3/4 cup caster sugar
4 kaffir lime leaves, torn up*
1 teaspoon finely grated lime rind
1/4 cup lime juice
3 gelatine leaves or 10g powdered gelatine
Lime zest and lime slices, to serve

PannaCottaLime5

Method

I use small 85ml metal moulds and the mix fills 6 of them.

Place cream, milk, sugar, lime leaves and lime rind in a saucepan over medium heat. Cook, stirring, for 7 to 8 minutes. Do not allow it to boil or even simmer (just bring it close to a simmer). Keep a good eye on it and stir continually. Remove from heat. Add lime juice and gelatine (if using the leaf gelatine squeeze out excess water before adding it to the cream mix). Stir to combine. Set aside for 10 minutes to help flavours to develop.

After 10 minutes strain mixture through a sieve into a pouring jug and discard the solids.  From the jug pour the mixture into prepared moulds and refrigerate overnight.

Run a knife around the edge of each metal mould and dip base of each mould briefly in hot water. Turn each panna cotta out onto a serving plate. Top with a slice of lime and a sprinkle of lime zest and serve.

*I think of one kaffir lime leaf as the entire leaf i.e. the double. I separate the two leaves from the stem, so in the end I have eight leaves. I wash the leaves then bunch them up and twist them to tear them, leaving them mostly intact.

Do you like this recipe? Please share with family and friends and pin using the image below… thank you!

Lime Panna Cotta

Fruit and Nut Rum Balls

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)

Fruit&Nut Rum Balls5

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!

Like this recipe? Why not pin and share with family and friends… thank you!

Fruit and Nut Rum Balls #recipe #chiaseed #rum #nuts #seeds #psyllium #superfood

 

Want more delicious recipes like this?

HIGH FIBRE BLISS BALLS

TRIPPIN’ BLISS BALLS

CHRISTMAS PUDDING BLISS BALLS

APRICOT AND COCONUT BLISS BALLS

CHOCO HIGH FIBRE SLICE

POWERSTART FRUIT & NUT BARS

FRUIT AND NUT RUM BALLS

RUM AND RAISIN BLISS BALLS


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