Chocolate Chia Pudding

"Chia seeds are full of antioxidants, omega 3 fatty acids and fiber. They also are a great complete protein source. Most people wonder how to incorporate this super food into their diet. Chia seeds expand, and cause a tapioca like affect, making pudding overnight. There are many other flavors as well"

Vegan - Lactose Free - Gluten Free

Prep: 10min. Refridgerate: 6 hours.

Serves 2

Ingredients:

• 1 1/4 cup unsweetened non-dairy milk (almond or coconut are my personal favs)
• 1/4 cup chia seeds
• 3 tablespoons raw cacao powder (baking cocoa will also work)
• 1 tablespoon  honey or agave syrup
• Chocolate scrapings for garnish 

• Directions:

  
  

  1. Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate until very thick and pudding-like, at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with whatever topping you’d like. See my suggestions below.
  2. Optional add ins/toppings: crystallized ginger, goji berries, nut butter, coconut, fresh citrus, bananas, nuts, pomegranate seeds, whipped coconut cream.

  
  You can find Chia seeds at your local health food store. I use Bob's Red Mill, which is carried by most mass grocers. Let me know what variations you try!
  
  Source: http://blog.freepeople.com/2014/02/chocolate-chia-seed-superfood-pudding-glutenfree-vegan/#comments

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Black Bean Brownies

Want to add more fiber to your diet? These brownies are a little more healthy for you and contain a whole can of black beans! They also make a moist fudgey brownie-- my favorite!

Total time: Prep: 15 min. Bake: 20 min. + cooling
Makes: 12 servings





Ingredients:
-1 can (15 ounces) black beans, rinsed and drained
-1/2 cup semisweet chocolate chips; divided
-3 tablespoons canola oil
-3 eggs
-2/3 cup packed brown sugar
-1/2 cup baking cocoa
-1 teaspoon vanilla accract
-1/2 teaspoon baking soda
 -1/8 teaspoon salt

Directions:   

Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add the eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and process until smooth.

Transfer to a 9-in. square baking pan coated with cooking spray. Sprinkle with remaining chocolate chips. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool on a wire rack. Cut into bars. Yield: 1 dozen.

Nutrition Facts:

1 brownie equals: 167 calories, 7 g fat (2 g saturated fat), 53 mg cholesterol, 131 mg sodium, 24 g carbohydrate, 2 g fiber, 4 g protein. 

Diabetic Exchanges: 1-1/2 starch, 1 fat.

Source: http://www.tasteofhome.com/recipes/black-bean-brownies

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4 Great Oil Substitutes!

Here are 4 great oil substitutes! Switching out vegetable oil in your favorite baked good recipes can be beneficial for health!

• Switching to these can significantly lower the fat and calorie content of your baked good.
• Adding pureed prunes or zucchini can add a fiber boost to your diet!
• Switching to these options should not alter the taste or texture of your baked good significantly

In the future I plan on testing out these different options on brownies and cake recipes! I will let you guys know how it goes! I have tried applesauce before and I could not taste the difference! Zucchini bread is also very tasty, and there is no way you can really taste its a vegetable.

Let me know if you guys try any of these and how it goes!

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Red Beans and Rice Burgers

These veggie burgers are tasty, and are packed with fiber! Beans and rice also make a complete protein for all those vegetarians out there! 

Total time: Prep: 20 min. Cook: 10-12 min.
Makes: 4 servings (4 burgers)








Ingredients:

• 1 15 ounce can no-salt-added red kidney beans, rinsed and drained or 1-3/4 cooked red kidney beans
• 1/2 cup finely chopped onion
• 1/4 cup finely chopped celery
• 1/4 cup soft whole wheat bread crumbs
• 2 tablespoons snipped fresh cilantro
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano, crushed
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3/4 cup cooked brown rice
• 4 whole grain hamburger buns, split and toasted.
• Light mayonnaise, fresh spinach leaves, tomato slices, and/ onion slices (optional)

Directions:   

1. In a medium bowl coarsely mash beans with a potato masher or fork. Stir in onion, celery, bread crumbs, cilantro, garlic, oregano, cumin, salt, and black pepper. Stir in rice.
2. Shape the bean mixture into four 1/2-inch-thick patties.
3. Preheat a grill pan or large skillet over medium heat. Add patties to pan or skillet. Cook for 10 to 12 minutes or until heated through, turning patties once.
4. Serve burgers on toasted hamburger buns with light mayonnaise, spinach, tomato, and/or red onion, if desired.

Nutrition Facts:

Per serving: 
• 253 kcal cal., 
• 2 g fat
 
• 392 mg sodium, 
• 48 g carb., 
• 12 g fiber,
• 5 g sugar, 
• 12 g pro.

Source: http://www.bhg.com/recipe/sandwiches/red-beans-and-rice-burgers/

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