Tag Archives: chia recipes

Banana Chia Overnight Oats

2 Sep

Overnight Oats. Probably the recipe I get asked most frequently for.

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But I definitely see why. With the hectic schedules we are all on, a very simple, delicious breakfast like overnight oats just makes sense! The best part about it? It’s all made the night before, so when you wake up, there is absolutely no work involved! Easy enough? I think so.

How do you go about making overnight oats? Basically, it is usually just a ratio of milk, oats, and yogurt combined together in a jar, and set aside in the refrigerator throughout the night until the morning. No cooking involved! But see, the best thing about overnight oats, is that they are completely customizable. What I listed above is just the base ingredients, but now it is up to your imagination and taste buds to decide what else to add to make your own heavenly breakfast.

You can keep it simple with only a few ingredients, and then add tasty toppings, or you can mix in desired foods to add flavor in the mix throughout the night as it sits. Here is just one variety of overnight oats that I made this morning :)

Banana Chia Overnight Oats

Banana Chia Overnight Oats
-1/2 cup Rolled Oats
-1/2 cup Unsweetened Almond Milk
-1/2 cup Greek Yogurt
-1/2 Banana, mashed
-1 T Chia Seeds (don’t have chia seeds? Add flaxseed or just simply add less liquid!)
-1 packet Stevia
-1 teaspoon Vanilla Extract

Directions: Combine all ingredients in a jar and mix. Store in refrigerator overnight. Take out in the morning, top with any additional toppings, and enjoy.

-Instead of banana, add in any other fruit of choice
-Add in a tablespoon of nut butter
-Add a tablespoon of cocoa powder for a chocolate flavor
-Add protein powder for an extra protein kick
-Top with granola, cereal, fruit, cacao nibs, or nut butter
-Add in unsweetened coconut and pineapple to make a piano colada flavor

Pina Colada Chia Parfait

6 Aug

Confession: I love coconut. And all that goes into one of those rich and creamy pina colada drinks. Virgin of course :)


But another thing I love is yogurt! It is such a great thing to have on hand as it is so versatile, I know I use it every day at least once! It is great on its own with fruit, added into smoothies and shakes, or even as a great base for sauces and dips instead of your typical mayonnaise or sour cream!

My favorite way to use it is for breakfast parfaits. I love making delicious layers of whatever I am feeling that day. Today, I was feeling like a refreshing pina colada on this hot, summer day. Not to mention I had some fresh pineapple and banana that needed to be used soon :)

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This is a protein packed and delicious way to start off your morning! And it is so easily tailored to whatever you like. Switch out the fruit for another kind, add in your own spices and extracts, and you could have a whole different breakfast! Certainly a great choice.

And guess what? I even sneaked in some of those wonderfully nutritious little seeds called chia seeds. It is such a great way to make a thick yogurt or pudding consistency! They have so many benefits, but one of the greatest being hydration (read all 10 below recipe!). Haven’t tried chia before? You should give it a try! Very tasteless yet adds a great texture. Plus, you are offering your body amazing nutrition through using them!

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Pina Colada Chia Parfait

-1/2 cup fresh Pineapple, cut into pieces
-1/2 cup puffed rice cereal or 1/4 cup Rolled Oats

Banana Pudding Layer
-1/2 large banana, mashed
-1/2 Cup Unsweetened Almond Milk
-1 tablespoon Chia Seeds
-Optional: Added sweetener to taste

Coconut Layer
-1/2 cup Greek yogurt
-2 tablespoons Unsweetened Shredded Coconut
-1 tsp Coconut Extract
-1 tablespoon Raw Honey

Directions: Mix all ingredients for banana pudding layer together in small bowl. Set aside in fridge to thicken. Mix together all ingredients for coconut layer together in separate bowl, set aside. In a parfait glass or (or type of cup), Place a layer of pineapple, then banana pudding, then 1/4 cup cereal or 2T oats. Repeat once more. Enjoy!

Coconut Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

Raw Honey Benefits
1) Alkaline-forming food that contains natural vitamins, enzymes, and powerful antioxidants
2)Anti-viral, anti-bacterial, and anti-fingal properties
3)Promotes body and digestive health
4)Strengthens immune system
5)Eliminates allergies
6)Excellent remedy for skin wounds and infections
7)Stabilizes blood pressure
8)Relieves pain
9)Calm nerves

Chia Seeds
1) Combats Diabetes: with its gelatinous coating it can prevent blood sugar spikes, and is also slow digesting which has lead to it being a possible treatment for diabetes
2) High in fiber: just 1 oz. has 1/3 of daily needed amount
3) Packed with Omega 3 Fatty Acids
4) Supports Bone and Teeth Health: packed with calcium
5) High in Manganese: an essential mineral for your bones
6) Rich in Phosphorous: aids body in synthesizing protein for cell and also maintaining healthy bones
7) High in protein: great source for vegetarians
8) Fights Belly Fat: it’s stabilizing affect on blood sugar also fights insulin resistance which is tied to an increase of belly fat
9) Contain tryptophan: also found in turkey, it is responsible for regulating appetite and improving sleep
10) Improves heart health

Savory Chia Wrap (Single-Serving)

12 Jun

Chia seeds are so beneficial. Just 1 tablespoon, would be the nutritional equivalent of a smoothie made of the omega 3 filled salmon, iron rich spinach, calcium rich milk, and antioxidant filled blueberries (not saying you’d want a smoothie like that, but you get the comparison)!¬† So when I saw Chia flour, I knew I had to buy it! And of course, come up with a great way to use it.

There is nothing quite like a homemade wrap. Especially when it’s high in protein and very healthy! Last night I was wanting some kind of bread, but had run out of all my store-bought paleo loaf, so, I decided to create a wrap of my own. The best thing about this recipe, its for a single serving that you can make extremely quick! Or you can multiply the ingredients to make many. Either way, its a quick and healthy way to make your own wrap!

But what I did with with one of these wraps after making it was what became my dinner and was so absolutely delicious. I decided to toast it, and make a pizza, using this as my crust!

This recipe is so versatile. Use it in the morning with eggs, in the afternoon¬† as a turkey wrap, or at dinner like I did with making a pizza! No matter how you choose to make this, you will not be disappointed, because the wrap itself is so delicious. Did I mention, it’s only 4 ingredients?!


The darker ones are made of all chia flour, the lighter ones are made of 1T each: peanut flour and chia flour :)

Savory Chia Wrap
-1T chia flour (no chia flour? substitute any other gluten free flour!)
-1T peanut flour
-1/2 cup egg whites
-1/8 tsp baking powder
-salt to taste

Directions: Heat a pan on the stove with a touch of oil. Combine all ingredients in a small bowl, and mix until smooth and all clumps are gone. Pour “batter” into pan, and tip pan around to even out the batter around the entire bottom. Cook on low heat with lid on. When the wrap is set, flip on the other side to slightly brown. Remove from pan. Enjoy in any way you like! Feel free to multiple batter to make many like I did. Keep in refrigerator for up to a few days.

My Chia Wrap Pizza! I toasted the wrap until browned, and topped with cottage cheese and sauteed kale and bell peppers.

My Chia Wrap Pizza! I toasted the wrap until browned, and topped with cottage cheese, sauteed kale and bell peppers.