Level 4 is tough. Sometimes you’re just hungry in the evening, but you have nothing left to eat that day. The idea of cooking up MORE veggies or munching on raw ones just doesn’t seem worth it. Every once in a while I figure out something I can eat that’s a “freebie”. Classic peeps can have a premade cup of sugar-free Jell-O. Sometimes I mix up my almond milk allotment with unsweetened cocoa powder. Miracle noodles topped with no-sugar-added spaghetti sauce just counts as veggies. Or, how about a small serving of a chia seed pudding? Chia seeds contain healthy omega-3 fatty acids, protein, fiber, antioxidants, and calcium…and in small quantities, are ok to work into our food plan. When mixed with water or almond milk (be sure not to exceed your daily 8oz limit), they make a sort of gel…we’ll call that pudding! It will be no surprise to you that I like mine with unsweetened cocoa powder such as the first recipe here; however, check out a couple other chia pudding options if you’re due for a carb.
Diet Diva Recipe: Vegan Chocolate-Chia Pudding for One http://blog.vitacost.com/recipes-2/diet-diva-recipe-vegan-chocolate-chia-pudding-for-one.html
- ½ cup almond milk
- 2 Tbsp chia seeds
- 1 ½ Tbsp cocoa powder
- ¼ tsp chocolate extract
- 2 tsp sugar-free syrup – PRIMErs omit this, may need to add some Stevia
Combine all in blender until smooth. Pour in a bowl and refrigerate overnight. Experiment with the amount of milk for your desired texture. Try with coconut milk or other extracts. Makes 1+ “free” servings.
Chia Seed Pudding http://www.foodandwine.com/recipes/chia-seed-pudding
- 2 ½ cup almond milk
- 3 Tbsp sf syrup
- ½ cup chia seeds (3 oz)
- ½ tsp lemon zest
In 1 quart jar, combine milk and syrup. Close jar and shake. Add seeds and zest. Close and shake again. Refrigerate until very thick and pudding like – 4+ hrs or overnight. Shake or stir occasionally. This was the first chia seed recipe I tried. I didn’t have lemon zest so I just used the first three ingredients. Then another time I added unsweetened cocoa plus some Splenda– yum! I halved this recipe, which made 3-4 small servings.
Mango Coconut Chia Pudding http://www.skinnytaste.com/2012/06/mango-coconut-chia-pudding.html
- ½ cup lite coconut milk
- ½ cup unsweetened almond milk
- ¾ cup fresh ripe mango, diced
- 2 tbsp chia seeds
- Add a bit of coconut extract if you like
- 4-6 drops liquid stevia (or Splenda or sugar-free syrup to taste)
Combine all in large container. Mix well. Close container. Refrigerate overnight or 5-6+ hours. Makes 2 carb servings (could increase fruit to 1 cup or choose to decrease to ½ cup to make one larger serving).
Superfood Triple Berry Chia Pudding http://www.skinnytaste.com/2013/05/superfood-triple-berry-chia-pudding.html
- 1 cup coconut or almond milk
- ¾ cup fresh berries
- 2 Tbsp chia seeds
- 5-6 drops liquid stevia (Splenda/syrup)
Combine all in a glass jar with lid. Cover and shake well. Set aside 15 min. Shake again and refrigerate 5-6+ hrs/overnight. Just like the previous recipe you can adjust the fruit to be more exact to 1 or 2 carb servings.
Bootcamp may be wrapping up, but there will always be those days you want a little something sweet or just a belly filler and a simple chia seed pudding can come in handy. Just be sure you make this ahead of time since it has to refrigerate several hours to “gel” – make a batch or double on the weekend to have a few bites each evening you need a little something. I find I don’t need to eat much of this at once to help satiate my need.
So until next week, NGPTers, feast with a bit of chia seeds, feast with “gel”, and as always…FEAST ON!!!
~Coach Lauren
