Tag Archives: psyllium

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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Choco High Fibre Slice

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.

Bonus! This recipe is gluten-free and lactose-free.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

Ingredients

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 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 and 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.

Choco High Fibre Slice - Superfood bar, healthy and high in protein

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 –  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.

Do you like this recipe? Pin for later using the image below or share with friends on social media. Sharing is caring…. Thank you!

Choco High Fibre Slice - Superfood bar, healthy and high in protein #highfibre #superfood #recipe #chiaseed #psyllium
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Choco High Fibre Slice - Superfood bar, healthy and high in protein

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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?

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FRUIT AND NUT RUM BALLS

APRICOT AND COCONUT BLISS BALLS

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CHRISTMAS PUDDING BLISS BALLS

RUM AND RAISIN BLISS BALLS

POWERSTART FRUIT & NUT BARS


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Christmas Pudding Bliss Balls

I am still having a lot of fun making up all sorts of Bliss Ball recipes. With Christmas only days away I couldn’t pass up the chance of experimenting with the flavours of Christmas. These Christmas Pudding Bliss Balls are the result, and my special panel of taste testers – mum, sister and nephews, all love them!

Ingredients

1/4 cup Cointreau (or use orange juice)
1/2 cup of goji berries
3/4 cup rolled oats
1 cup of almond meal
1/2 cup of psyllium powder
3/4 cup of traditional fruit mince
1/4 cup of almonds, roughly chopped

Method

Put the goji berries into a small bowl and cover with the Cointreau (or orange juice).

Add the oats to a food processor and give it a 10-sec blast, then add the almond meal and psyllium powder and give it another 10-sec blast.

Drain the goji berries and reserve the Cointreau liquid. Place the goji berries into a large mixing bowl with the chopped almonds.

Add the fruit mince and the reserved liquid to the processor and blend until well mixed.

Add the fruit mince, almond meal and oat mix to the bowl with the goji and almonds. Mix well, using large spoons or your hands.

Using slightly damp hands roll the mixture into small balls and set aside.

Top the balls with melted white chocolate and decorate with slices of green and red lollies (sweets). For instructions on how to melt chocolate click here for stove stop instructions or here for microwave instructions.

Store in the refrigerator for up to two weeks.

christmaspuddingblissballs2_withB

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Christmas Pudding Bliss Balls #almondmeal #fruitmince #cointreau #gojiberries #recipe #blissballs #christmas #food

Christmas Pudding Bliss Balls #almondmeal #fruitmince #cointreau #gojiberries #recipe #blissballs #christmas #food

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Trippin’ Bliss Balls

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_Bliss_Balls1

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

Fibre, chocolate, health, goji, chia seed, pyslium
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. 

Now mix well using a large spoon and squishing and spreading until the berries and nuts are incorporated with the processed mix! 

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 – 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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High Fibre Bliss Balls created by the Trippin' Turpins. #chiaseed #oats #prunes #gojiberries #nuts #seeds #highfibre #recipe

Want more delicious recipes like this?

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FRUIT AND NUT RUM BALLS

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