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21 Simple, Quick, & Easy Meals
All tagged Chia Seeds
Most compotes and jams are LOADED with added sugar…to the point you wonder, where’s the fruit? This 5-Minute Low-Sugar Blueberry Compote has only 1 tablespoon of added sugar in the entire batch, but it still sweet and delicious! Stir into plain Greek-style yogurt, spoon onto a stack of pancakes, drizzle over open-faced peanut butter toast, or eat with a spoon (I won’t tell 😉)
Chia seed pudding is an excellent meal prep recipe, as it lasts in the fridge for 5 days! The Strawberry Sauce is delicious layered with the chia seed pudding, and can also be stirred into yogurt (or poured over ice cream (shh I won’t tell!). Cheers to a breakfast that you can make in advance, grab and go, enjoy as a dessert, or devour as a midafternoon snack 😊
Serves: 4
Prep time: 10 minutes (+ soaking overnight)
Cooking time: 0 minutes
What (your ingredients):
Chia Seed Pudding:
½ cup chia seeds
2 cups almond milk
1 teaspoon vanilla extract
1 tablespoon maple syrup
Strawberry Sauce:
8 oz. strawberries
1 tablespoon maple syrup
Zest of 1 lemon
Juice of ½ lemon
How (your directions):
In a large bowl, add chia seeds, almond milk, vanilla, and 1 tablespoon maple syrup. Whisk immediately, then allow to sit 5 minutes.
Whisk chia mixture once more, then cover and refrigerate overnight.
To make the strawberry sauce, simply add all ingredients to a blender and blend until smooth, about 30 seconds.
To assemble, create layers of chia pudding and strawberry sauce. Garnish with additional sliced strawberries.
Why (the science): Chia seeds are incredibly high in fiber and omega-3 fatty acids, so they’re great for both digestion and heart health.
Creamy Buckwheat Porridge is a no-fuss, gluten-free breakfast made quickly in a blender. Think of it as an exciting alternative to overnight oats! Simply soak the buckwheat to soften this pseudocereal, then blend with oatmeal and chia seeds. Creamy Buckwheat Porridge is a great meal prep breakfast, too- just fill a few glass jars, top with your favorite fruits and nuts, and grab-and-go. Buckwheat helps prevent blood sugar spikes, so you won’t feel an energy crash after this naturally sweet breakfast.
Serves: 4
Prep time: 10 minutes (then allow to soak 4 hours or overnight)
Cooking time: 0 minutes
What (your ingredients):
1 cup buckwheat groats, soaked 4 hours or overnight in water
½ teaspoon cinnamon
1 pear, roughly chopped
1 ½ cups oat milk
1 tablespoon chia seeds
Toppings: sliced kiwi, blackberries, sliced almonds, or any fruit and nut of choice
How (your directions):
Begin by submerging and soaking 1 cup of buckwheat groats in water for 4 hours or overnight.
Once soaked, drain and rinse buckwheat.
Add buckwheat, cinnamon, pear, oat milk, and chia seeds to a blender.
Blend on high for 60 seconds until smooth.
Spoon smooth porridge into 4 glass jars, then top with your favorite fruit, nuts, and seeds.
Enjoy immediately or refrigerate and enjoy throughout the week.
Why (the science): Buckwheat contains the antioxidant, rutin, which helps reduce inflammation and lower blood pressure.
Soaked oats are made more fun and delicious by making a blueberry almond milk with fresh summer blueberries! A colorful bowl of oats, coconut, and fresh and dried fruit, this Blueberry Muesli Bowl will keep you energized for hours. Using quick cooking oats allows the muesli bowl to be ready within 30 minutes, without needing an overnight soak to “cook” the oats.
Serves: 1
Prep time: 5 minutes
Cooking time: 0 minutes
What (your ingredients):
½ cup almond milk
½ cup fresh blueberries
½ cup quick cooking oats
1 teaspoon chia seeds
Toppings: Blueberries, dried mulberries, unsweetened desiccated coconut, goji berries
How (your directions):
To create the blueberry almond milk, add almond milk and blueberries to a high-speed blender, and blend for 30 seconds.
To a cereal bowl, add quick cooking oats and chia seeds. Pour blueberry almond milk over oats and chia seeds. Stir to combine, then allow to sit for at least 30 minutes. Tip: You can refrigerate this blueberry muesli if you like your oats cold or if preparing overnight.
Top with blueberries, dried mulberries, unsweetened desiccated coconut, goji berries, or YOUR favorite toppings. Sliced strawberries, slivered almonds, and mint would be delicious!
Why (the science): Blueberries contain polyphenols, compounds which are known to boost brain health and prevent cognitive decline!
You can indulge in dessert for breakfast with these overnight oats, which just happen to be vegan, gluten-free, dairy-free, added sugar-free! The secret to that beautiful vibrant color is not food coloring, but rather a simple red beet. Red Velvet Overnight Oats are meant to be the easiest grab-an-go breakfast for busy people, but they could easily be enjoyed between 2 people at the end of a long day for dessert 😉
Serves: 1
Prep time: 10 minutes
Cooking time: 4 hours or overnight
What (your ingredients):
1 medium beet, raw
1 cup unsweetened almond milk
1 heaping tablespoon cacao powder (or unsweetened cocoa powder)
1 heaping tablespoon unsweetened shredded coconut
2 dates, pits removed
1 teaspoon vanilla extract
½ cup oats
1 tablespoon chia seeds
How (your directions):
Wash and peel the raw beet, then roughly cut into cubes.
To a high-speed blender, add the beet, almond milk, cacao powder, coconut, dates, and vanilla.
Blend on high for 30-60 seconds until smooth.
In a glass container, combine oats and chia seeds. Pour the red velvet beet mixture over the oats and chia seeds and stir until well combined.
Refrigerate overnight, or for at least 4 hours to allow the oats to soften and the mixture to firm up into a pudding-like consistency.
Top with walnut pieces, more shredded coconut, or even cacao nibs for added crunch,
Enjoy your dessert for breakfast!
Why (the science): Beets are high in nitric oxide, which helps optimize performance for athletes! This recipe gets you one step closer to improving your exercise game with the assist from beets 😊
